Fitness 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.