Four weeks fore more flexibility - week 2


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A recent readers poll from Golf Fitness Magazine tells us the number one issue facing golfers is lack of flexibility. Typically when I work with my students, flexibility is the first line of attack. I want my golfers to get flexible, then I work on stability or strength and then we incorporate speed based exercises.
When I stretch my clients I like to work the body from the larger muscle groups and core to the smaller muscle groups, incorporating dynamic movements. This method raises the bodys temperature and increases the heart rate. Additionally my new program called The Roberts Flex-Fit Method (RFFM) is designed to bring more balance to the body. We stretch and strengthen the muscles of the front body as well as the muscles of the back body. For more information on RFFM check out my new book with Hank Haney, Swing Flaws and Fitness Fixes @
This week we continue with the lower body flexibility program, targeting the hamstrings, glutes, hips and low back.
Lets get started!
Hamstring / hip / low back stretch

Extend your right and place your left foot on the inside for your right inner thigh. Flex your right foot and engage your right quad. Fold over your right leg and hold for five to ten deep breaths. Relax your head and neck.

Seated spinal rotation

From the hamstring / hip / low back stretch place your right hand behind your back and sit as tall as possible. Place your left hand on the outside of your right knee. Rotate your spine to the right. Note: Pull your navel towards your spine and twist from the low belly to the top of your head. Hold for five to ten breaths and switch sides.

Groin stretch / frog pose

I use this stretch with all my golfers and baseball players everyday. The key to this stretch is to focus on your breathing. With every exhalation visualize all the tension leaving your body as you sink deeper into the stretch. Hold for one minute.

Passive supine spinal twist

Cross your right leg over your left, arms extended perpendicular to your body.
Move your lower body to the left. Note: Keep your right shoulder on the floor.
If your knees do not touch the floor place a towel under your knees. Hold for three minutes and switch sides.

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    Editor's Note: Katherine Roberts, founder of and has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at