Dynamic on the Course - Week 4

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Welcome to week 4 our new series Dynamic on the Course! Ive taken one of your most frequently asked questions What is a proper warm up routine, and developed this series covering all aspects of your physical needs to improve your golf game while using training aids that you can easily take with you anywhere!
 
For this series well use a 5-iron for our pre-round routine and a stretching aid for our post-round routine. If you do not have a stretching aid simply visit the golf fitness pro shop to order.
 
Each week you will have 2 new exercises. This is a progressive routine which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the routine daily for maximum results! If you are just joining us see weeks 1, 2 and 3 to add to this week's routine!

Dynamic or active stretching is important in preparing a golfer to perform at their best. Stretching before golf should be part of your warm-up routine, however warming up your core body temperature is essential to avoid injury. This is easily done by walking from your car to the practice range at a fast pace, thus preparing your body for dynamic movement specific to golf.
 
Static or passive stretching is just as important after the round. Most golfers head for the clubhouse after the round and this gives you time for stretching because you have just put your body through a lot of stress. Spending only 5 minutes after the round doing static stretches will prevent a lot of stiffness and soreness associated with the impact of the game.
 
Lets get started!
 
PRE-ROUND
Dynamic Shoulder Stretch

Kelly Blackburn Kelly Blackburn

Stand with your club at shoulder height holding the grip and the hossle. Slowly lower the right hand towards your hip while rotating the opposite arm across the chest towards the opposite shoulder. Return to the start and repeat to the opposite side.
 
Kelly Blackburn Kelly Blackburn

Remember to keep this exercise in an active status (no pause) for 10 ' 15 repetitions each side.
POST ROUND
Passive Shoulder Stretch

Chest & Shoulder Chest & Shoulder

Stand with both feet shoulder width apart and hips rotated forward. Place the stretch trainer behind the back and grip with both hands at shoulder width, palms up. Expand the chest while raising the stretch trainer back and slightly upward to create the stretch. Hold for 30 seconds, return to the start position and repeat but the second time increase the stretch. Keep the abdomen flexed and the neck in a neutral position. Keep both knees slightly flexed. Do not arch the back.
 
Remember you will need a stretching aid available in the pro shop to continue this series!
 
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 12 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.