Stretch and Balance Your Golf Muscles

Want to start a golf-fitness program?  Don’t know where to start?  Start by improving your flexibility.  Do exercises that target chronically tight muscles in golfers.

How do you develop flexibility and mobility to improve your golf swing?

The first and foremost component of a golf fitness program is to stretch and balance muscles before you work on developing stability, strength and speed.

First, start by incorporating a warm-up routine before your daily workout, practice or round of golf. You want to target muscles, used in the golf swing, that are chronically tight in golfers. For example: shoulders, upper back, hips and low muscles are typically tight in golfers.

Here is a quick and easy routine to help you loosen up and improve your flexibility.

Flexibility Routine

Neck Circles

Neck Rotators

Sweetheart Shoulder Stretch

External Shoulder Rotation

Internal Shoulder Rotation

Chest Stretch

Hip Flexor

Hamstring Stretch


KPJ Golf Guest on “On the Mark” PGA Radio Podcast

Listen to Karen Palacios-Jansen talk with PGA Radio host Mark Immelman this week about the success of women’s golf in the Olympics and what we can learn from the medalist’s swings and games.

Click here to listen to the podcast. 

About Mark Immelman: Mark Immelman isn’t just the older brother and swing coach of 2008 Masters champion Trevor Immelman, he’s a broadcaster on a variety of platforms, one of the leading instructors in the world of golf and happy to help improve your game.  Visit 

Click here to listen to the podcast. 

Sports Medicine injury Factors

Experts in sports medicine note a number of factors that contribute to common golf swing injuries:

  • Overuse and over practice
  • Poor swing mechanics
  • Over-swinging
  • Not warming up the muscles properly
  • Rotational stresses placed on the spine
  • Incorrect grip and set-up
  • Traumatic force to the body resulting from a poorly executed swing

Jim Furyk is the Fittest Golf Pro I Know

Click here to learn about the Jim & Tabitha Furyk Foundation.

Congratulations to PGA Tour Player Jim Furyk for shooting 58, breaking his own record and making history Sunday in the final round of the Travelers Championship.

Furyk’s round included 10 birdies and an eagle.  The birdie at hole 12 was Furyk’s seventh in a row.  He birdied 16 to reach 12 under par and had a putt for birdie to shoot 57 on the last hole, but finished with par to shoot an historic 58 in a competitive round.

My husband Dan Jansen and I play in Jim’s charity golf tournament, the Furyk and Friends Celebrity Golf Tournament to benefit various charities in the Jacksonville, Florida area.  Jim, a former US Open winner, along with his wife Tabitha, is not only one of the nicest people I know, but he is also  one of the most fittest people I know.  He epitomizes what I call golf-fitness, keeping in shape by doing  a combination of endurance, strength and mobility exercises to enhance his golf game.  At 46-years-old, he defies age, still competing with players half his age, and he seems to keep getting better.  He says he lifts weights to increase clubhead speed but combines that with mobility exercises to be able to move freely and prevent injury. Click here to view Jim’s pre-round warm up routine. 

I’ve always said that being golf-fit helps you concentrate and focus better on the golf course and Jim proved that on Sunday when he shot 58.  Being physically fit helps you be more alert and helps you ward off fatigue to concentrate and focus better and longer while you play.

Keep up the good work Jim, maybe we will see a 57 some time soon!

Want to work out like Jim? Check out these exercises…

Learn how to do the Fire Walk exercise  for more lower body power.

Learn how to do Russian Twist on Ball for more core strength. 

Learn how to do Chest Press on Stability Ball for more core strength. 

Click here to learn about the Jim & Tabitha Furyk Foundation.

New Cardiogolf Health and Wellness Program Coming Soon to KPJgolf

Whether you are a beginner or an avid golfer, our unique Golf Lifestyle Room will take your game to a new level. LPGA Teacher of the Year and Golf Performance Specialist Karen Palacios-Jansen gives you:

  • 69 strategy and technique videos to improve your ball striking, increase clubhead speed and refine your short game.
  • 14 video exercises to improve every aspect of your swing.
  • 12 short video workouts specifically designed to get you in shape for golf.
  • A golf-specific nutrition program that guides you before, during and after a round of golf.
  • And a special mind/body program to improve your focus and concentration.

This package gives you everything you need to play your best golf. It’s all in one place. For less than the cost of a typical round of golf, this program improves your game, day in, and day out. New videos and tips are added all the time. And golfers, you will not find anything like this anywhere else!

For more information click here…

LPGA Master Professional & AAFA Certified Fitness Trainer