Cardiogolf Daily Dose-Calf Stretch

If you play a lot of golf, you end up walking a great deal and this can tighten up your calf muscles.  If you don’t take time to warm up properly before you play or practice golf, your muscles may not be prepared to accept the stress  the golf swing can put on your calf muscles.

According to The Mount Sinai Hospital, doing a simple calf stretch on a daily basis could help you prevent  or reduce the chance of calf muscle strain:

  • Keep your calf muscles strong and flexible, so they can absorb the energy of sudden physical stress
  • Learn the proper golf swing technique to decrease stress on all your muscles
Calf Stretch
  1. Stand in a splint lunge position with your front leg bent and the back leg extended.
  2. Press the heel of the back leg into the ground as you extend your leg to feel a stretch in your calf.
  3. Hold the position for 8 to 10 counts and repeat on opposite leg.

Cardiogolf Daily Dose-Bridge with Shoulder Retraction

To create your maximum clubhead speed from your golf swing, you want all your muscles to move through their full range of motion.  Your shoulders, especially, should move freely throughout the swing.  Your arms should swing independently from your chest, but if your chest muscles tend to be overly tight they actually start to take over the swing limiting your shoulder turn.

This exercise not only improves core and gluteal strength, but also helps increase flexibility in your upper body to loosen up chest and shoulders muscles.

Bridge with Shoulder Retraction
  1. Lie on back and get into Basic Bridge position.
  2. Interlace your fingers under your hips as you squeeze your shoulder blades together raising your upper back off the ground.
  3. Hold position for 8 to 10 counts.
  4. Do 8 to 10 repetitions.

 

Cardiogolf Daily Dose-Glute Bridge

Your ability to shift your weight on the downswing is based on how mobile and strong your hips and glute muscles are.  Weakness here can lead to hanging back in the swing, not only causing mis-hits but preventing power as well.  Incorporating exercises that strengthen your lower body will provide you with a power base to hit solid.

This exercise will help you activate your gluteal muscles and improve strength.

Glute Bridge 
  1.  Lie on your back and bend your knees.
  2. Slowly raise your hips off of the ground, so that your torso and legs form a straight line, like a plank.
  3. Return to start position and repeat motion.
  4. Do 8 to 10 repetitions.

May 18th is National Golf Day

Today is National Golf Day, so take the day off and play golf!

I will be in Washington, DC today representing the LPGA T&CP as we celebrate National Golf Day.

WE ARE GOLF, a coalition of golf’s leading organizations, will host its ninth annual National Golf Day on Wednesday, May 18, 2016 on Capitol Hill in Washington, D.C.

The 2015 event featured industry leaders from the Club Managers Association of America, Golf Course Superintendents Association of America, Ladies Professional Golf Association, National Golf Course Owners Association, PGA of America, PGA TOUR, United States Golf Association, United States Golf Manufacturers Council, WGF and others were in attendance to discuss golf’s economic, environmental, charitable and fitness benefits to Congressional, executive branch and agency leaders.

Cardiogolf Daily Dose-Bicycle Arms to Warm Up

If you work at a desk job, most likely your shoulders will be tight from the hours of sitting at a desk over a computer.  When your shoulders are tight, then you cannot make a full shoulder turn and this may lead to swing faults.  Bicycle arms is an excellent exercise that will not only loosen muscles but will help you develop strength and endurance.

Bicycle arms
  1. Stand in a shoulder width stance holding a golf club parallel to the ground.
  2. Rotate the club forward as if you were peddling a bicycle with your hands and arms, taking your shoulders through full range of motion.
  3. Rotate forward for 8 to 10 repetitions and then rotate back for 8 to 10 repetitions.

LPGA Master Professional & AAFA Certified Fitness Trainer