8 Weeks to Better Golf - Week 12


This is the final week of our Better Golf series! If you are just joining us, I have been demonstrating exercises specifically for your golf muscles using training aids you will find in a fitness facility or to travel with or to use in the comfort of your home. We have followed up the 8 weeks with flexibility exercises that will increase your range of motion and decrease muscle stiffness! If you need to purchase any of the items used simply visit the golf fitness pro shop to order! If you need instructions for the exercises pictured you can refer to weeks 1-11.
Lets get started!
Exercises for the abdominal region such as the seated crunch, ab rollout or med ball crunch pictured below require a good stretch of the abdominal muscles. Take a minimum of 30 seconds after completing your abdominal exercise and stretch.

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.

Exercises for the abductors (outer thigh) region such as the seated abductor or standing abductor pictured below require a good stretch of the hip girdle. Take a minimum of 30 seconds after completing your exercises and stretch the hip girdle.

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.

Next week we will begin a new series using a stability body ball for increasing balance and flexibility! When you incorporate the stability ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body.
Click here for training aids from the Golf Fitness Pro Shop!

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    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 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.