Golf Fitness on the Go - Week 2


This is week 2 of Golf Fitness on the Go. Many of you have inquired about the equipment we are using. This series features the Golf Fitness Stretch Trainer. The handgrips are designed so you can increase the tension felt in the stretch by changing handgrip position. This also allows you to visually monitor your improvement. The foot strap is designed to grip the shoe so you can change or isolate the stretch by rotating the foot inward and outward. The loops are for positions which require full extension, making it easy on the wrist. The Stretch Trainer is required for this series and can be found in the Golf Fitness Pro Shop.
Stretch Trainer

The goal of this week's exercises:
  1. Improve flexibility to lower the risk of injuries and improve range of motion

  2. Increase flexibility of your hip girdle for more power and club head speed

  3. Ultimately increase your overall fitness level!

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.
Now lets get started!

Hamstring Stretch with Stretch Trainer

Because low back problems are directly related to weak and inflexible hamstrings, its important to insure hamstring strength.
Start: Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance.
Action: Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring.
Finish: When you have reached a comfortable position hold the position.
Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
Flexible hamstrings help to alleviate low back pain associated with golf.


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.
Following the week of the U.S. Open, be sure to tune into the Natural Golf Makeover Challenge! Here you will see the Stretch Trainer utilized with the contestants to improve their flexibility. For a limited time you can purchase my DVD Strength for Your Game in the Pro Shop and receive FREE shipping and handling. This is the same tool used to transform our lucky winners into lean driving machines off the tee!

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

Related Links:
  • Golf Fitness on the Go - Week 1
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page