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Investing wisely in your game Week 5

Welcome to week five 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 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 CoreStretch 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!

Here is the benefit you can receive from this core stretch:
Keeping the back flexible will help alleviate pain associated with the golf swing. A more flexible shoulder girdle will allow you stability at the top of your back 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


Back & Shoulder Stretch

Back & Shoulder Stretch
Follow the CoreStretch proper technique guide to position yourself for this exercise. Sit with your legs bent. Grip the bar with your palms down (to increase intensity cross your arms). Slowly lean forward until you feel a good stretch in the back and shoulder 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
Visit to learn more about health and fitness for golf.

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