Fitness for Your Game

By Kelly Blackburn

Welcome to week 6 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, 4, and 5. You will do this training regimen daily!

Now let's get started!

LOW TRUNK

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 arch of the foot.

Action: 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 o'clock (picture shows 9 o'clock) and turn the head to the right. (picture 3 shows finish position from opposite side).

Finish: Hold for 30 seconds, release the tension and repeat but the second time increase the stretch. Repeat to the opposite side.

Tips: Do not pull downward with force. Keep the knees flexed and abdomen tight.


QUADRICEPS

Start: Sit with your legs extended, feet upright and wrap the center of the stretch trainer across the ball the right foot. Sit upright holding on to both loops of the stretch trainer with the right hand.

Action: Slowly roll down onto the left side while simultaneously bending the right knee and pulling the right foot to the buttocks.

Finish: Grab both loops behind the head and gently pull upward to create the stretch. Release the tension and repeat, but the second time increase the stretch.

Tips: Keep tension on the stretch trainer to prevent slack in the transition. Flexible quadriceps improve balance during the golf swing.