Flexibility on the Fly - Week 3

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Welcome to week 3 of the flexibility series On the Fly. Ive taken your suggestions and comments and developed this series covering all aspects of your physical needs to improve your golf game while using workout tools that you can easily take with you anywhere! For this series Flexibility on the Fly well use a stretching aid. If you do not have one, simply visit the golf fitness pro shop The Golf Channel subscribers receive a generous discount!
 
Kelly Blackburn with a stretch trainerFlexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
 
Here are the benefits of this series:
 
1) Improve flexibility to lower the risk of injuries and improve range of motion
2) Increase flexibility of the shoulder girdle for more stability at the top of swing
3) Increase flexibility of the upper legs for improved balance during your swing
4) Increase flexibility of your hip girdle for more power and club head speed
5) Increase flexibility of the lower legs for more push-off power in the downswing
6) Increase the flexibility of the trunk which is critical in making an effective turn
7) Increase the flexibility of the forearms and wrists for better club control
8) Ultimately increase your overall fitness level!
 
Remember to print the exercises from weeks 1 and 2 to combine with this weeks exercises. Let's get started!
 
Adductor

Legs Legs

The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing.
 
Start: Sit upright and place the soles of your feet together.
 
Action: Wrap the center strap under your feet and gently pull your heels towards the groin area.
 
Finish: Hold for 30 seconds and repeat.
 
Golf & Fitness Connection: Flexible inner thigh will create more power in the hip girdle.
 
Mid Back

Hamstring Stretch with Stretch Trainer Hamstring Stretch with Stretch Trainer

Start: Stand with both feet center strap of the Stretch Trainer.
 
Action: Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer.
 
Finish: When you have reached a comfortable position hold the position and contract the abdomen.
 
Golf & Fitness Connection: Flexible upper back assists in proper set up at address.
 
Summer is days away so get started and improve your game! See the golf fitness DVDs and training aids available in the pro shop at a considerable savings! Remember you will need resistance tubing 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.