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 & FOREARMStart: 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.
TRICEPStart: 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.
