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Investing wisely in your game Week 13

Welcome to week 13 of this series.

These days we are all watching our dollars closely and diversifying our investments. Your golf game deserves the same attention! Investing in good equipment, professional lessons and time on the range is just the beginning. Taking time to invest in your fitness regimen for your game is budget friendly and a great return on your investment of time!

It’s important to structure your golf fitness program to enhance your overall performance on and off the course. Focus on stabilization work by using several muscle groups. Implement fitness tools which allow you to move your body in a more functional setting. These include stability balls, weighted balls, balance boards, traditional dumbbells, weighted club and the benefit of using your own bodyweight. All of these tools are budget friendly and are compact to travel with you! We will be using these tools to increase strength, flexibility, power and balance for your game.

This week we will be using the Core Stretch which can be purchased online in the Golf Fitness Pro Shop.

Don’t forget to print a progress chart to note each exercise and the number of repetitions. We will add a new exercise each week and your goal will be to complete each of them 2-3 times a week! If you are just joining us, see the previous weeks to catch up!

Let’s Get Started!

Each year we lose flexibility in our muscles, ligaments and tendons.  This loss in flexibility directly correlates to increase risk of injury and a decrease in performance on the course.  Because the back is the core of our skeletal and muscular system, its health is vital to avoid pain associated with the golf swing.  When you incorporate stretching your core into your workouts, you improve balance, flexibility and coordination for your golf swing.

Stretching Guidelines:

1)    Do five minutes of a warm up prior to stretching for example, marching in place.

2)    Never bounce or jerk when using this stretching device

3)    Hold each stretch 30 seconds

4)    Never stretch to the point of pain

5)    Focus on breathing – deep, slow and steady


Hip Girdle Stretch

Hip and girdle stretch

Follow the Core Stretch proper technique guide to position yourself for this exercise.  Sit with your legs bent and cross one ankle across the knee of the opposite leg.  Slowly lean forward until you feel a good stretch in the hip region.  Hold for 30 seconds.  Return to the start position and repeat.

Recommended Reps:

Par Level:        10 reps

Birdie Level:    15 reps

Eagle Level:    20 reps

If you have questions about your current golf fitness level, take the Fitness Analyzer on

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
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