Tag Archives: Flexibility

Improve Your Golf Swing and Lower Your Score with this Cardiogolf Exercise-Rainbow Stretch

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

 This exercise will help you improve your flexibility to increase your range of motion and make a better swing. Try this flexibility exercise that targets arms, shoulders, obliques and core muscles.

To play golf at your full potential you must be able to possess the ability to rotate almost every joint in your body to its functional capacity. If there are restrictions in the shoulders, torso, pelvis or hips, there will be compensations somewhere else in the musculoskeletal system, which results in faults in the golf swing and possible injury to joints and muscles.

Flexibility and mobility are the body’s foundation to developing optimal fitness. You need to be able to move all your joints and muscles through their full range of motion to develop strength, stability, coordination and balance.

If you have an restrictions in your flexibility or mobility in your joints or muscles, the links of the chain between your muscles and joints will break leading to compensations and weaknesses in your movement. Weaknesses and poor movements caused by this break in the kinetic chain can cause poor performance or even injury.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

Practice something about your game everyday. #CardioGolfChallenge

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Cardiogolf Exercise 014


Combine your fitness and golf goals with these simple and effective moves.

Practicing at the range is the best way to improve your game, but if you have a swing fault, adding more repetitions will cause you to ingrain those troublesome issues into your muscle memory.

Cardiogolf, is a program designed to give you a battery of exercises to improve your body movement and swing technique. By consistently, repeating golf swing exercises without the judgement of where the ball is going, you can accelerate your improvement on the golf course.

As an added bonus, these moves will also help you work towards your fitness goals and improve your posture. Add these movements to your practice regimen until they appear in your swing comfortably and naturally for you on the golf course by taking the #CardioGolfChallenge –

Visit LPGA Women’s Network for more information.

As golfers, we spend a lot of time hunched over, so it’s important to do stretches that elongate the spine to counterbalance the ill-effects of being hunched over for long periods of time.

Today’s move-

Karen Jansen- Elongate Stretch

 Elongate Stretch

  1. Stand in a shoulder width stance with your arms hanging down in front of you.
  2. Roll your shoulders back and down. Then interlace your fingers.
  3. Inhale as you stretch your arms above your head, keeping your arms straight but not locking the elbows. Avoid arching your back.
  4. Hold for an inhale and then exhale release and return to the start position.
  5. Repeat 3 to for times.

Click here to see my favorite training aid. 

Follow my blog at Cardiogolf.com
Follow my Instagram at @Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.


Cardiogolf-Neck Rotators to Keep Your Eye on the Ball

If you have any tightness or inflexibility in your neck area, you will have a hard time completing a full shoulder turn and you may take your eye off the ball as you swing back.  This may result in raising your body up or standing up as you swing back or using excessive hand and arm motion causing a faulty clubface.

If your tendency is to lift your head, take your eye off the ball, have an incomplete shoulder turn or have an  abbreviated finish, it is important to incorporate neck flexibility exercises into your daily routine to not only improve your swing mechanics, but also prevent injury.

Listen to Cardiogolf Daily Dose Radio-Click here…

Neck Rotators

  1. Sit upright on a ball or chair, maintaining good posture and looking forward.
  2. Slowly rotate your head to the right as far as you can and hold the position for a moment.
  3. Slowly return to the start position and then slowly rotate your head to the left as far as you can and hold position for a moment.
  4. Alternate rotating your head from side to side for 8 to 10 repetitions.
  5. Do 2 to 3 sets.

Click here to download the FREE Cardiogolf E-Book to learn how to warm up before your round of golf. 

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

Stretch Your Game

Flexibility promotes a more consistent, efficient and powerful swing by helping you:

1. Reduce unwanted compensations. This is when one part of your body has to stretch further as there is a restriction in another. By doing this there is a large amount of stress on certain areas and can result in injury. For example: restricted hip motion causes excessive spinal rotation and or shoulder movement and vice versa. And if the hips back and shoulders are tight, excessive head, arm and/or wrist movement occurs, all of which can alter the swing plane, posture and cause injury in those areas.

2. Maintaine posture. Flexibility can help with your posture throughout the swing. Miss hits are more likely when you are unable to maintain your spine angles. By this happening other postures will be lost at the ankles, knees, hips and trunk.

3. Creating a full unrestricted shoulder turn: By being more flexible you are able to have a bigger and more controlled shoulder turn. Having a bigger shoulder turn you can generate more power and distance

4. Making you body aware. Body awareness is very important when looking at a golf swing. There are sensors in muscles, tendons and joints that communicate body position, direction and rate of movement to our brain which then provides immediate feedback to alter a movement if necessary. When a movement is restricted this communication is less than optimal and performance can be compromised.

So the main question is: How do we become more flexible? 

The simple answer is stretch! No matter what sport you play stretching and warming up is essential. For the body to move more efficiently a warm up is essential and stretching is part of this.

As athletes get older stretching becomes even more important for reducing injury. A golf swing is very dynamic and stretching techniques help with the efficiency. Stretching must be an important part of you pre golf routine. It’s easy to do and doesn’t cost anything! So before hitting balls on the range or teeing off it is important to stretch. Old or current injuries, especially those involving the spine need to be taken into consideration so it is worth speaking to a sports specialist or PGA Professional to design the right flexibility program for you.

Click here to download the FREE Cardiogolf E-Book to learn how to warm up before your round of golf. 

Stretch to Prevent Tendonitis

Tendonitis (irritation and inflammation of the tendon tissue) is the most common condition that affects the elbows in golfers. The risk of getting tendonitis increases with age, and is higher in people who routinely perform activities that require repetitive movements such as hitting golf balls.

One way to help prevent tendonitis in your elbow is to routinely stretch the muscles in and around the elbow area.