8 Weeks to Better Golf - Week 9

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I know week 9 of an 8 week series seems odd, but 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 hamstrings such as the leg curl, stability ball curl, or exertube lunge all pictured below require a good stretch of the hamstring muscle. Take a minimum of 30 seconds after completing your hamstring exercise and stretch your legs using a stretching aid.
 

 

 

 
HAMSTRING STRETCH
 
Start: Sit upright and wrap the center strap of the stretching aid 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 stretching aid 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.
 

 
Exercises for the chest such as the seated chest press, stability ball push up, or exertube press pictured below require a good stretch of the chest. Take a minimum of 30 seconds after completing your chest exercise and stretch the chest region using a stretching aid.
 

 

 

 
CHEST STRETCH
 
Start: Stand with both feet shoulder width apart and hips rotated forward. Place the stretching aid behind the back and grip with both hands at shoulder width, palms up. Action: Expand the chest while raising the stretching aid 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 week Im at The Masters and I look forward to sharing fitness tips with you from the pros in the upcoming weeks!
 
Kelly
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.