In this series we will improve flexibility by using a dynamic method prior to your round and a static method after your round. We will be using a club on the range and a golf specific stretch trainer for your post exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop.
Now lets get started!
Pre-Round: Shoulder warm up
Hold your club in front of you at shoulder height. Rotate the club the club to one side by dropping one hand towards your navel and crossing the chest with the other. Slowly rotate back to the opposite side. Start slowly and gradually increase your rotation speed.
Par Level: 10 reps to each side
Birdie Level: 15 reps to each side
Eagle Level: 20 reps to each side
Post Round: Shoulder stretch
Stand with your stretch trainer behind you and slowly pull tension on the handgrips by pulling to each side of your so. Slowly lift the arms back and upwards. Once you have found a comfortable stretch hold this position for 30 seconds. Slowly return to the start position and repeat only this time try to stretch just a bit farther.
Click here for training aids from the Golf Fitness Pro Shop!
Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 11 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.