Fitness for Your Game

March 2007 - Posts

• Week 5 - Flexibility for Your Game

  By Kelly Blackburn Welcome to week 5 of Flexibility for Your Game! This series features the Stretch Trainer which is easy to store, compact to travel with and lightweight. 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 Pro Shop of KellyBlackburn.com. Here are the benefits you can receive from this series: Improve flexibility to lower the risk of injuries and improve range of motion Increase flexibility of the shoulder girdle for more stability at the top of your back swing Increase flexibility of the upper legs for improved balance during your swing Increase flexibility of your hip girdle for more power and club head speed Increase flexibility of the lower legs for more push-off power in the downswing Increase the flexibility of the trunk which is critical in making an effective turn Increase the flexibility of the forearms and wrists for better club control Ultimately increase your overall fitness level! Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. 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. Each week I will introduce two new exercises. Keep in mind this is a progressive class so you will incorporate the exercises from prior weeks with the new exercises demonstrated. If you are just joining us remember to include weeks 1, 2, 3, and 4. You will do this training regimen daily! Now let's get started! NECK Start: Stand with both feet shoulder width apart and hips rotated forward. Wrap the center of the stretch trainer around the upper back of the head. Action: Hold onto the stretch trainer equally and slowly drop the chin to chest. Finish: Release the tension and repeat. Tips: Do not pull downward with force. Keep the knees flexed and abdomen tight.   CROSS HIP Start: Lie on your back with both knees bent and feet flat on the floor. Cross one leg over the opposite and place the ankle over the opposite knee. Action: Slowly raise the foot off the floor with the knee bent towards your chest. Place your hands around your thigh to increase the stretch. Finish: Hold for 30 seconds and repeat. Repeat to the opposite side.   Posted Mar 30 2007, 03:34 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Flexibility for Your Game

• Week 4 - Flexibility for Your Game

  By Kelly Blackburn Welcome to week 4 of Flexibility for Your Game! This series features the Stretch Trainer which is easy to store, compact to travel with and lightweight. 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 Pro Shop of KellyBlackburn.com. Here are the benefits you can receive from this series: Improve flexibility to lower the risk of injuries and improve range of motion Increase flexibility of the shoulder girdle for more stability at the top of your back swing Increase flexibility of the upper legs for improved balance during your swing Increase flexibility of your hip girdle for more power and club head speed Increase flexibility of the lower legs for more push-off power in the downswing Increase the flexibility of the trunk which is critical in making an effective turn Increase the flexibility of the forearms and wrists for better club control Ultimately increase your overall fitness level! Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. 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. Each week I will introduce two new exercises. Keep in mind this is a progressive class so you will incorporate the exercises from prior weeks with the new exercises demonstrated. If you are just joining us remember to include week 1,week 2, and week 3. You will do this training regimen daily! Now let's get started! BICEP & FOREARM Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer. Action: Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms Finish: Hold this stretch for 30 seconds and repeat to the opposite side. Tips: Keep the knees and abdomen flexed. Do not arch the back.   TRICEP Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer. Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer. Finish: Release the tension and repeat but the second time increase the stretch. Tip: Keep the knees and abdomen flexed. Do not arch the back.     Flexible triceps assist with distance off the tee. Posted Mar 23 2007, 03:33 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Flexibility for Your Game

• Week 3 - Flexibility for Your Game

  By Kelly Blackburn Welcome to week 3 of Flexibility for Your Game! This series features the Stretch Trainer which is easy to store, compact to travel with and lightweight. 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 Pro Shop of KellyBlackburn.com. Here are the benefits you can receive from this series: Improve flexibility to lower the risk of injuries and improve range of motion Increase flexibility of the shoulder girdle for more stability at the top of your back swing Increase flexibility of the upper legs for improved balance during your swing Increase flexibility of your hip girdle for more power and club head speed Increase flexibility of the lower legs for more push-off power in the downswing Increase the flexibility of the trunk which is critical in making an effective turn Increase the flexibility of the forearms and wrists for better club control Ultimately increase your overall fitness level! Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. 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. Each week I will introduce two new exercises. Keep in mind this is a progressive class so you will incorporate the exercises from prior weeks with the new exercises demonstrated. If you are just joining us remember to include week 1 & week 2. You will do this training regimen daily! Now let's get started! ADDUCTOR 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: Return to the start position and repeat but the second time increase the stretch. 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.   MID BACK Start: Stand with both feet center strap of the Stretch Trainer. Action: Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer. Finish: When you have reached a comfortable position hold the position and contract the abdomen.   Posted Mar 16 2007, 03:30 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Flexibility for Your Game

• Week 2 - Flexibility for Your Game

  By Kelly Blackburn Welcome to week 2 of Flexibility for Your Game! This series features the Stretch Trainer which is easy to store, compact to travel with and lightweight. 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 Pro Shop of KellyBlackburn.com. Here are the benefits you can receive from this series: Improve flexibility to lower the risk of injuries and improve range of motion Increase flexibility of the shoulder girdle for more stability at the top of your back swing Increase flexibility of the upper legs for improved balance during your swing Increase flexibility of your hip girdle for more power and club head speed Increase flexibility of the lower legs for more push-off power in the downswing Increase the flexibility of the trunk which is critical in making an effective turn Increase the flexibility of the forearms and wrists for better club control Ultimately increase your overall fitness level! Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. 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. Each week I will introduce two new exercises. Keep in mind this is a progressive class so you will incorporate the exercises from prior weeks with the new exercises demonstrated. If you are just joining us remember to include week 1. You will do this training regimen daily! Now let's get started! Chest & Shoulder Start: Stand with both feet shoulder width apart and hips rotated forward. Place the Stretch Trainer behind the back and grip with both hands at shoulder width, palms up. Action: Expand the chest while raising the stretch trainer back and slightly upward to create the stretch. Finish: Return to the start position and repeat but the second time increase the stretch. Tips: Keep the abdomen flexed and the neck in a neutral position. Keep both knees slightly flexed. Do not arch the back. This stretch extends the range of motion for arms and shoulder girdle   Hamstring Because low back problems are directly related to weak and inflexible hamstrings, it's 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.     Posted Mar 09 2007, 03:29 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Flexibility for Your Game

• Week 1 - Flexibility for Your Game

  By Kelly Blackburn Welcome to Flexibility for Your Game! This series features the Stretch Trainer which is easy to store, compact to travel with and lightweight. 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 Pro Shop of KellyBlackburn.com. Here are the benefits you can receive from this series: Improve flexibility to lower the risk of injuries and improve range of motion Increase flexibility of the shoulder girdle for more stability at the top of your back swing Increase flexibility of the upper legs for improved balance during your swing Increase flexibility of your hip girdle for more power and club head speed Increase flexibility of the lower legs for more push-off power in the downswing Increase the flexibility of the trunk which is critical in making an effective turn Increase the flexibility of the forearms and wrists for better club control Ultimately increase your overall fitness level! Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. 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. Each week I will introduce two new exercises. Keep in mind this is a progressive class so you will incorporate the exercises from prior weeks with the new exercises demonstrated. You will do this training regimen daily! Now let's get started! CALF Start: Sit with your legs extended, feet upright and wrap the center of the stretch trainer across the ball of the right foot. Sit upright holding on to each side of the stretch trainer. Action: Slowly pull the stretch trainer toward the torso keeping equal tension to create the stretch. Finish: Return to the start position and repeat, but the second time increase the stretch. Tips: Keep the abdomen flexed. Insure upper back posture. Keeping the lower leg flexible will add more push-off power in the downswing. LOW BACK Start: 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. Action: Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch. Finish: Release the tension and repeat but the second time increase the stretch. Flexible low back will promote a fuller turn Posted Mar 02 2007, 03:23 PM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Fitness, Flexibility for Your Game