Flexibility on the Fly - Week 7

By Kelly BlackburnJuly 18, 2006, 4:00 pm
Welcome to week 7 of the flexibility series On the Fly. Ive taken your suggestions and comments and developed this series covering all aspects of your physical needs to improve your golf game while using workout tools that you can easily take with you anywhere! For this series Flexibility on the Fly well use a stretching aid. If you do not have one, simply visit the golf fitness pro shop
 
Kelly Blackburn with a stretch trainerFlexibility 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. To see maximum results, perform these stretches in the morning to start your day and in the evening before you retire!
 
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!
 
This week you will learn the final flexibility exercise as well as a recap of the entire series. Remember to print all of the exercises and do the entire routine at least once a day!
 
Next week our series will be Power on The Fly! The workout features a 4lb weighted ball only 5 inches in diameter so that its easy to travel with and fits in the palm of your hand! You can purchase the weighted ball in the Golf Fitness pro shop
 
Let's get started!
 
ABDOMINALS

Abdominals Abdominals

Start: Lie face down and place your hands palms down on each side of your head for support.
 
Action: Pressing through your palms, bend at the waist arching your back and slowly press upward.
 
Finish: Hold for 30 seconds and repeat.
 
Golf & Fitness Connection: Ab flexibility results in better posture at address.
 
Series Recap in Reverse:
 
Week 6 - Low Trunk & Quadriceps
Week 5 - Cross & Neck
Week 4 - Bicep / Forearm & Tricep
Week 3 - Adductor & Mid Back
Week 2 - Chest / Shoulder & Hamstring
Week 1 - Calf & Low Back
 
Testimonial: Thank you for your fitness series. This one has been the best for me in regards to everyday tasks with more ease of movement and seeing results on the golf course.
Christine P. ' Denver, CO
 
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!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    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.
  • Getty Images

    Recent winner Cook contending at CareerBuilder

    By Will GrayJanuary 18, 2018, 11:45 pm

    Patton Kizzire is currently the only two-time PGA Tour winner this season, but Austin Cook hopes to join him this week at the CareerBuilder Challenge.

    Cook won for the first time in November at the RSM Classic, a victory that catapaulted him from the Web.com Tour graduate category into an entirely new echelon. Cook notched a pair of top-25 finishes over the last two weeks in Hawaii, and he's again in the mix after an opening 63 on the Nicklaus Tournament Course left him one shot behind Jon Rahm.

    "Today was great," Cook told reporters. "The conditions were perfect, but I always loved desert golf and I was just hitting the ball well and seeing good lines on the greens and hitting good putts."

    Cook got off to a fast start, playing his first seven holes in 6 under highlighted by an eagle on the par-5 fourth hole. He briefly entertained the notion of a sub-60 round after birdies on Nos. 10 and 11 before closing with six pars and a birdie.


    CareerBuilder Challenge: Articles, photos and videos


    Cook was a relative unknown before his victory at Sea Island earlier this season, but now with the flexibility and confidence afforded by a win he hopes to build on his burgeoning momentum this week in California.

    "That was a big, proud moment for myself, knowing that I can finish a tournament," Cook said. "I think it was one of those things that I've proven to myself that now I can do it, and it just meant the world to me."

    Getty Images

    Photo: Fleetwood's phone cover is picture of Bjorn

    By Jason CrookJanuary 18, 2018, 11:40 pm

    There's phone covers and then there are Phone Covers.

    Paul Casey has himself a Phone Cover, showing off the protective case that features a picture of his wife at last year's U.S. Open.

    Now, it appears, Tommy Fleetwood has joined the movement.

    Fleetwood, last year's season-long Race to Dubai winner, has a phone cover with a picture of Ryder Cup captain Thomas Bjorn on it. And not even a current Thomas Bjorn. This is a young Bjorn. A hair-having Bjorn.

    @tommyfleetwood_1

    A post shared by Alex Noren (@alexnoren1) on

    The 26-year-old is a virtual lock for this year's European Ryder Cup team, but just in case, he's carrying around a phone with a picture of the team captain attached to the back of it.

    It's a bold strategy, Cotton. Let's see if it pays off for him.

    Getty Images

    Mickelson starts fast, fades to 70 at La Quinta

    By Will GrayJanuary 18, 2018, 11:07 pm

    Phil Mickelson got off to a fast start in his first competitive round of 2018 - for six holes, at least.

    The 47-year-old is making his first start since the WGC-HSBC Champions this week at the CareerBuilder Challenge, and only his third competitive appearance since the BMW Championship in September. Four birdies over his first six holes indicated that a strong opener might be in the cards, but Mickelson played his subsequent holes in 2 over.

    It added up to a 2-under 70 at La Quinta Country Club, typically the easiest of the three courses in rotation this week, and left Mickelson eight shots behind Jon Rahm.

    "It was fun to get back out and be competitive," Mickelson told reporters. "I for some reason am stuck on 70 here at La Quinta, whether I get off to a good start or a bad one, I end up shooting the same score."


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    Mickelson stunted his momentum with a tee shot out of bounds on the par-4 eighth hole, but he managed to save bogey and otherwise drove the ball relatively well. Instead, he pointed to his normally reliable iron play as the culprit for his back-nine backslide on a day when more than 120 players in the 156-man field broke par.

    Mickelson will now head to the Nicklaus Tournament Course with the Stadium Course on tap for Saturday's third round. While there were several low scores Thursday at La Quinta, Mickelson remains bullish about the birdie opportunities that still lie ahead.

    "This isn't the course where I go low on," Mickelson said. "I feel more comfortable on Stadium and Nicklaus. Neither of them are nearly as tight and I tend to score a lot lower on those other two than I do here, historically."

    Getty Images

    Rahm (62) shoots career low round at CareerBuilder

    By Will GrayJanuary 18, 2018, 10:33 pm

    After a banner year in 2017, Jon Rahm found a way to add yet another accolade to his growing list of accomplishments during the opening round of the CareerBuilder Challenge.

    Rahm got off to a fast start at La Quinta Country Club, playing his first seven holes in 6 under en route to a 10-under 62. The score marked his career low on the PGA Tour by two shots and gave him an early lead in an event that utilizes a three-course rotation.

    La Quinta was the site of Adam Hadwin's 59 during last year's event, and Rahm knew full well that a quick start opened the door to a memorably low score.

    "Any time you have that going for you, you get thoughts come in your head, 60, maybe 59," Rahm told reporters. "I knew that if I kept playing good I was going to have more birdie opportunities, and I tried not to get ahead of myself and I was able to do it."


    Full-field scores from the Career Builder Challenge

    CareerBuilder Challenge: Articles, photos and videos


    Rahm birdied his first two holes before an eagle on the par-5 fifth hole sparked him to an outward 30. He added four more birdies on the inward half without dropping a shot.

    The Spaniard is the highest-ranked player in the field this week, and while many players opted for a two-week stint in Hawaii he instead came home for some practice after opening the new year with a runner-up finish at the Sentry Tournament of Champions. That decision appears to have paid some early dividends as Rahm gets set to defend a PGA Tour title for the first time next week at Torrey Pines.

    Low scores were plentiful on all three courses during the opening round, and Rahm remained pleased with his effort even though he fell short of matching Hadwin's sub-60 score from a year ago.

    "That's golf. You're not going to make every single putt, you're not going to hit every shot perfect," he said. "Overall, you've got to look at the bigger picture. I birdied the last hole, had a couple of great sand saves coming in, shot 10 under par. There's not much more I can ask for."