We are using a club on the range and a golf specific stretch trainer for your post round exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop.
Remember: Flexibility is one of the most important components of your golf swing. Stretching can lengthen your golf swing and increase your club head speed. As flexibility decreases, a golfer will try to compensate for the lack of flexibility in the hips, legs and back by altering their swing. If your swing is hindered by poor flexibility you could create stress on the low back region. A thorough golf specific stretching program enhances your capacity to lengthen your muscles which in turn increases your movement range and improving your flexibility.
Review the exercises from weeks 1 through 4. This series is a progression program. Each week you will have a pre-round and post round exercise to do. For example, complete the exercises from weeks 1 through 5 for a total of 5 pre-round and 5 post round exercises!
Now lets get started...
Place the feet shoulder width apart and place the club across the quadriceps.
Slowly round the back upward. Return to the start position. Start slowly and gradually increase your speed. Tips: Keep the neck in a neutral position and the abdomen flexed. Flexible low back will help to alleviate back pain associated with the golf swing.
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the back of the thigh. Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch. Once you have found a comfortable stretch hold this position for 30 seconds. Release the tension and repeat, but the second time increase the stretch. Tip: Flexible low back will promote a fuller turn
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 11 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.