Tag Archives: Flexibility

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.

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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. 

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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.

Cardiogolf “Get Fit for Golf” 21-Day Challenge

Take the Cardiogolf “Get Fit for Golf” 21-Day Challenge to not only improve performance but to help prevent injury as well.


A professional golf swing is smooth and efficient; yet it generates a tremendous amount of power. Although the swing of a professional golfer looks simple, it involves many muscles groups in the body, all-working together to help generate maximum power and speed.

It takes flexibility, agility, strength and endurance, in, not only the upper and lower body, but also in the midsection (known as the core), as well as hand-eye coordination and balance. You also need to stabilize some muscles as your rotate other muscles in conjunction with balance and timing.

So maybe the golf swing isn’t as easy as the pros make it look, but by simply adding a few golf-fitness exercises into your daily routine, you can make your swing more efficient and powerful for your maximum distance.

Increasing your flexibility will increase the range of motion you are able to swing and by increasing your strength, you will be able to rotate faster and generate more clubhead speed.

No matter what shape you are in right now, you can always improve the way you move; which in turns improves how you swing a golf club.

Click here to sign up for the Cardiogolf “Get Fit for Golf” 21-Day Challenge to not only improve performance but to help prevent injury as well.

12 Days of Cardiogolf

One study found that the average American tends to gain five or more pounds between Thanksgiving and New Years Eve.

Don’t wait until the New Year to start your fitness resolutions.  You should start now to ward off those unwanted pounds. You don’t necessarily have to diet and exercise like a maniac, over the holidays: you just need to modify your behavior.

And don’t use exercise as a punishment for overeating either. Exercise should be used to improve your life, not something to do “to work off that big holiday meal you ate yesterday.” Think of exercise to add quality to your life, not as something you do to just cancel bad lifestyle choices.

During the holiday season, it’s especially challenging to be healthy given our busy schedules and the abundance of tempting treats. Acknowledge that you may give in to temptation. But when that happens, instead of throwing all healthy behaviors out the window all together, take steps to engage in the healthiest behaviors that you possibly can so that you don’t have to start over in the New Year.

Ok, so that is my lecture for today, now what can be done to ward off those holiday pounds? Join me as I take you through 12 Days of Cardiogolf to not only improve your golf swing, but also get some exercise at the same time.

Day 1- Stretch

Studies show that there is a correlation between stretching and relieving stress. Stress can restrict blood flow causing muscles to tighten. Stretching can help increase your circulation to loosen muscles and counter the effects of stress.

Stretch as many days a week as you can.

To play golf at your full potential you must have 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.

External Shoulder Rotation

  1.  Extend your arm above your head.
  2. Reach over your shoulder and touch the top inside corner of the opposite shoulder blade, palm facing inwards.
  3. Hold position for 30 seconds.
  4. Repeat on the opposite arm.

Do 8 to 10 repetitions on both sides.