Yes, this is week 11 of an 8 week series! Many of you have requested what to do for stretching the muscles we have worked during this series, so for the next few weeks Ill recap each week with a flexibility exercise that will increase your range of motion and decrease muscle stiffness! If you are just joining us, I have been demonstrating exercises specifically for your golf muscles using training aids you will find in a fitness facility or to travel with or to use in the comfort of your home. If you need to purchase any of the items used simply visit the golf fitness pro shop to order! If you need instructions for the exercises pictured you can refer to weeks 1-9.
Lets get started!
Exercises for the calf region such as the standing calf press or calf raises pictured below require a good stretch of the calf muscle. Take a minimum of 30 seconds after completing your calf exercise and stretch your calves using a stretching aid.
CALF STRETCH
Start: Sit with your legs extended, feet upright and wrap the center of the stretch trainer across the right ball the 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.
Exercises for the biceps, hand and forearms such as the bicep curl, digit extensions, or compressions pictured below require a good stretch of the bicep, forearm and hands. Take a minimum of 30 seconds after completing your exercises and stretch these regions using a stretching aid.
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.
Click here for training aids from the Golf Fitness Pro Shop!
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Editor’s Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
