Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
Here are the benefits of this series:
1) Improve flexibility to lower the risk of injuries and improve range of motion
2) Increase flexibility of the shoulder girdle for more stability at the top of swing
3) Increase flexibility of the upper legs for improved balance during your swing
4) Increase flexibility of your hip girdle for more power and club head speed
5) Increase flexibility of the lower legs for more push-off power in the downswing
6) Increase the flexibility of the trunk which is critical in making an effective turn
7) Increase the flexibility of the forearms and wrists for better club control
8) Ultimately increase your overall fitness level!
Remember to print the exercises from weeks 1 to 5 to combine with this weeks exercises. Let's get started!
Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the arch of the foot.
Action: Straighten the right leg holding on to both loops equally and slowly pull the leg towards the chest. Hold both loops in the left hand, straighten the opposite leg and extend the right arm to the side. Slowly drop the extended leg to 10 oclock ( picture shows 9 oclock) and turn the head to the right. (picture 3 shows finish position from opposite side)
Finish: Hold for 30 seconds, release the tension and repeat but the second time increase the stretch. Repeat to the opposite side.
Golf & Fitness Connection: Trunk Flexiblity results in geting your club deeper in the backswing thus generating more power.
Start: Sit with your legs extended, feet upright and wrap the center of the stretch trainer across the right ball the foot. Sit upright holding on to both loops of the stretch trainer with the right hand.
Action: Slowly roll down onto the left side while simultaneously bending the right knee and pulling the right foot to the buttocks.
Finish: Grab both loops behind the head and gently pull upward to create the stretch. Release the tension and repeat, but the second time increase the stretch.
Tips: Keep tension on the stretch trainer to prevent slack in the transition.
Golf & Fitness Connection: Flexible quadriceps improve balance during the golf swing.
Testimonial: Kelly I had to write to tell you that I have already seen a ten plus yard distance to my drives since I started the On the Fly series!'
Ted R. ' Portland, ME
See the golf fitness DVDs and training aids available in the pro shop at a considerable savings! Remember you will need resistance tubing to continue this series!
Click here for training aids from the Golf Fitness Pro Shop!
Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.