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 & ShoulderStart: 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
HamstringBecause 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.
