Golf Fitness on the Go - Flexibility Series Recap

By Kelly BlackburnJuly 5, 2004, 4:00 pm
This week we are going to recap our first Golf Fitness on the Go series. Now that you have had 6 weeks to learn all of the flexibility exercises, we will combine all of them in a simple 15-minute format! Remember your benefits from this routine:
  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 your back 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!
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.
 
Ok, you're ready to go! Grab your Stretch Trainer and let's get started!
 
Kelly Blackburn with a stretch trainer
Exercise 1 - Calf
Exercise 2 - Low Back
Exercise 3 - Chest & Shoulder
Exercise 4 - Hamstring
Exercise 5 - Adductor
Exercise 6 - Mid Back
Exercise 7 - Bicep & Forearm
Exercise 8 - Tricep
Exercise 9 - Neck
Exercise 10 - Cross Hip
Exercise 11 - Low Trunk
Exercise 12 - Quadriceps
Exercise 13 - Abdominals
 

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Related Links:
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  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    EXERCISE 1 - CALF

    Stretching Your Foundation - assisted calf stretch

    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 each side of the stretch trainer.
     
    Action: Slowly pull the stretch trainer toward the torso keeping equal tension to create the stretch.
     
    Finish: Return to the start position and repeat, but the second time increase the stretch.
     
    Tips: Keep the abdomen flexed. Insure upper back posture.
     
    Keeping the lower leg flexible will add more push-off power in the downswing.
     
    EXERCISE 2 - LOW BACK

    Low Back stretch

    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 back of the thigh.
     
    Action: Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    A flexible low back will promote a fuller turn.
     
    Note: If you already have a Stretch Trainer you can now get the Flexibility for Your Game DVD that accompanies this piece of equipment.
     
    EXERCISE 3 - CHEST & SHOULDER

    Chest & ShoulderChest & Shoulder

    Start: Stand with both feet shoulder width apart and hips rotated forward. Place the stretch trainer behind the back and grip with both hands at shoulder width, palms up.
     
    Action: Expand the chest while raising the stretch trainer back and slightly upward to create the stretch.
     
    Finish: Return to the start position and repeat but the second time increase the stretch.
     
    Tips: Keep the abdomen flexed and the neck in a neutral position. Keep both knees slightly flexed. Do not arch the back.
     
    This stretch extends the range of motion for arms and shoulder girdle.
     
    EXERCISE 4 - HAMSTRING

    Hamstring Stretch with Stretch TrainerHamstring Stretch with Stretch Trainer

    Because low back problems are directly related to weak and inflexible hamstrings, its important to insure hamstring strength.
     
    Start: Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance.
     
    Action: Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring.
     
    Finish: When you have reached a comfortable position hold the position.
     
    Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
     
    Flexible hamstrings help to alleviate low back pain associated with golf.
     
    Note: If you already have a Stretch Trainer you can now get the Flexibility for Your Game DVD that accompanies this piece of equipment.
     
    EXERCISE 5 - ADDUCTOR

    LegsLegs

    The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing.
     
    Start: Sit upright and place the soles of your feet together.
     
    Action: Wrap the center strap under your feet and gently pull your heels towards the groin area.
     
    Finish: Hold for 30 seconds and repeat.
     
    EXERCISE 6 - MID BACK

    Strengthen Back with Stretch TrainerStrengthen Back with Stretch Trainer

    Start: Stand with both feet center strap of the Stretch Trainer.
     
    Action: Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer.
     
    Finish: When you have reached a comfortable position hold the position and contract the abdomen.
     
    Note: If you already have a Stretch Trainer you can now get the Flexibility for Your Game DVD that accompanies this piece of equipment.
     
    EXERCISE 7 - BICEP & FOREARM

    Bicep and Forearm StretchBicep and Forearm Stretch

    Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer.
     
    Action: Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms.
     
    Finish: Hold this stretch for 30 seconds and repeat to the opposite side.
     
    Note: If you already have a Stretch Trainer you can now get the Flexibility for Your Game DVD that accompanies this piece of equipment.
     
    EXERCISE 8 - TRICEP

    Tricep StretchTricep StretchTricep Stretch

    Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
     
    Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Tips: Keep the knees and abdomen flexed. Do not arch the back.
     
    Flexible triceps assist with distance off the tee.
     
    EXERCISE 9 - NECK

    Neck StretchNeck Stretch

    Start: Stand with both feet shoulder width apart and hips rotated forward. Wrap the center of the stretch trainer around the upper back of the head.
     
    Action: Hold onto the stretch trainer equally and slowly drop the chin to chest. The hands will create a greater stretch by serving as anchors.
     
    Finish: Release the tension and repeat.
     
    Tips: Do not pull downward with force. Keep the knees and abdomen flexed.
     
    EXERCISE 10 - CROSS HIP

    Cross Hip stretchCross Hip stretch

    Start: Lie on your back with both knees bent and feet flat on the floor. Cross one leg over the opposite and place the ankle over the opposite knee.
     
    Action: Slowly raise the foot off the floor with the knee bent towards your chest. Place your hands around your thigh to increase the stretch.
     
    Finish: Hold for 30 seconds and repeat. Repeat to the opposite side.
     
    Note: If you already have a Stretch Trainer you can now get the Flexibility for Your Game DVD that accompanies this piece of equipment.
     
    EXERCISE 11 - LOW TRUNK

    Low Trunk stretchLow Trunk stretch

    Low Trunk stretch

    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.
     
    EXERCISE 12 - QUADRICEPS

    Quad Stretch 01

    Quad Stretch 02

    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.
     
    Flexible quadriceps improve balance during the golf swing.
     
    EXERCISE 13 - ABDOMINALS

    AbdominalsAbdominals

    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.
     
    Note: If you already have a Stretch Trainer you can now get the Flexibility for Your Game DVD that accompanies this piece of equipment.
     

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