Fit For 18 Holes - Week 10

RSS

Welcome to week 10 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see week 1-9 to catch up!
 
Take these simple steps before the first tee:
 
Step 1: Do a dynamic warm up with the weighted club before the practice range. (See the Dynamic series in Kellys archive on The Golf Channel)
Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds.
Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free for maximum results!
 
Lets get started!
 
Tee #19
 
CLUB
Shoulder/Upper Back Stretch

 
Stand with your club in front club face towards you and hands atop the club with your feet shoulder width apart. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Bend both knees slightly and slowly bend at the waist downward until your back is flat like a table top. Hold for 20-30 seconds. Slowly return to the start position.
 

 
CART
Shoulder Stretch

 
Standing beside the golf cart with your side facing the cart, reach across your body with your outside arm and grab the carts canopy support bar. Slowly turn your torso away from the cart to accelerate the stretch. Hold for 20 to 30 seconds and repeat the stretch from the other side.


 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor'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.