Flexibility 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 to 4 to combine with this weeks exercises. Let's get started!
Start: Stand with both feet shoulder width apart and hips rotated forward. Wrap the center of the stretch trainer around the upper back of the head.
Action: Hold onto the stretch trainer equally and slowly drop the chin to chest. The hands will create a greater stretch by serving as anchors.
Finish: Release the tension and repeat.
Tips: Do not pull downward with force. Keep the knees and abdomen flexed.
Golf & Fitness Connection: Flexible neck muscles afford you better control in keeping your head stable through the swing.
Start: Lie on your back with both knees bent and feet flat on the floor. Cross one leg over the opposite and place the ankle over the opposite knee.
Action: Slowly raise the foot off the floor with the knee bent towards your chest. Place your hands around your thigh to increase the stretch.
Finish: Hold for 30 seconds and repeat. Repeat to the opposite side.
Golf & Fitness Connection: Flexible hips give you more power at contact.
Testimonial: Kelly Im just starting a fitness program for my golf game and this workout has been a great help. Ive already seen improvement in my low back stiffness. Im on a plane weekly traveling for work and take my stretching aid with me. Thanks for your workouts!
John F. ' Huntsville, Alabama
Summer has arrived and it's time to 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!
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 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.