8 Weeks to Better Golf - Week 8

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With this being week 8 of our series I would recap this entire series, however, due to the popularity and an enormous amount of emails from subscribers, we will continue this series for several weeks. Many of you have requested what to do for stretching the muscles we have worked during this series. So for the next few weeks Ill recap each week with a flexibility exercise that will increase your range of motion and decrease muscle stiffness! 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. If you need to purchase any of the items used simply visit the golf fitness pro shop to order!
 
Lets get started!
 
Exercises for the quadriceps such as the leg press, stability ball squat, or exertube squat all pictured below require a good stretch of the quadriceps muscle. Take a minimum of 30 seconds after completing your quadriceps exercise and stretch your legs using a stretching aid.
 

 

 

 
QUADRICEP STRETCH
 
Start: Sit with your legs extended, feet upright and wrap the center of the stretching aid trainer across the right ball the foot. Sit upright holding on to both loops of the stretching aid 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.
 

 

 
Exercises for the low back such as the seated back press, stability ball Superman, or low prone lifts pictured below require a good stretch of the low back. Take a minimum of 30 seconds after completing your low back exercise and stretch the back using a stretching aid.
 

 

 

 
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 stretching aid around the back of the thigh. Action: Hold the stretching aid 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.
 

 
Kelly
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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.