Golf Fitness on the Go - Week 5

By Kelly BlackburnJune 22, 2004, 4:00 pm
This week we will concentrate on exercises for your trunk and hip girdle. Flexibility in these areas will promote more power behind the ball.
 
You will need the Stretch Trainer easily acquired in the Golf Fitness Pro Shop. Many of you will see this product on the Natural Golf Makeover Challenge reality show airing Monday's on The Golf Channel. All Golf Channel viewers receive FREE shipping and handling with this product. The handgrips are designed so you can increase the tension felt in the stretch by changing handgrip position. This also allows you to visually monitor your improvement. The foot strap is designed to grip the shoe so you can change or isolate the stretch by rotating the foot inward and outward. The loops are for positions which require full extension, making it easy on the wrist.
 
Stretch Trainer

 
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.
 
Now lets get started!
 
CROSS HIP

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

Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Golf Fitness on the Go - Week 1
  • Golf Fitness on the Go - Week 2
  • Golf Fitness on the Go - Week 3
  • Golf Fitness on the Go - Week 4
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
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    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.


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    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."

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    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

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    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.

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    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."


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    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.

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    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."


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    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."