Many of you email me weekly with questions regarding your fitness routine and how it relates to your golf game. Ive narrowed those questions down to a top ten! Over the next several weeks Ill answer your questions so be sure to read the Fitness section of The Golf Channel each week to see if your question made the top ten! You can find all of the training aids used to demonstrate the exercises in the golf fitness Pro Shop.
Question: Kelly ' Can you please explain the difference in a dynamic stretch and a static stretch and what is the best exercise to do to increase my turn?
Tim B '
San Francisco, CA
Answer: Tim - Dynamic or active stretching is important in preparing a golfer to perform at their best. Stretching before golf should be part of your warm-up routine, however warming up your core body temperature is essential to avoid injury. This is easily done by walking from your car to the practice range at a fast pace, thus preparing your body for dynamic movement specific to golf. Static or passive stretching is just as important after the round. Most golfers head for the clubhouse after the round and this gives you time for stretching because you have just put your body through a lot of stress. Spending only 5 minutes after the round doing static stretches will prevent a lot of stiffness and soreness associated with the impact of the game.
Here are two exercises to increase your turn:
Pre-Round - Dynamic Torso Rotation Stretch
Stand with your club wrapped around your low back region and elbows hooked behind the club. Stand at address position and slowly rotate to the top of your backswing. Without hesitation return to address and proceed to the top of your follow through. Remember to keep this exercise in an active status (no pause) for 10 ' 15 repetitions for each side.
Post Round - Passive Torso Rotation Stretch
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 arch of the foot. Straighten the right leg holding on to both loops equally and slowly pull the leg towards the chest. Hold both loops in the left hand, straighten the opposite leg and extend the right arm to the side. Slowly drop the extended leg to 10 oclock (picture shows 9 oclock) and turn the head to the right. (picture 3 shows finish position from opposite side). Hold for 30 seconds, release the tension and repeat but the second time increase the stretch. Repeat to the opposite side.
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Editor'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 BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.