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. 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!
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!
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.