Tag Archives: Side Flexion

Cardiogolf Daily Dose-Improve Your Flexibility for a Better Swing

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 to make a better swing. Try this flexibility exercise that targets arms, shoulders, obliques and core muscles.

Side Flexion with Ball
  1. Stand erect with a Pilates ball under your right arm.
  2. Extend your left arm above your head, inhale and then lean to the side.
  3. Exhale and return to the start.
  4. Repeat on the opposite side.
  5. Do 8 to 10 repetitions on each side.

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aide. 

 

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.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Follow my blog at Cardiogolf
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For more information visit Cardiogolf.com

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Cardiogolf Exercise 077

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

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 014

CARDIOGOLF 5-MINUTE GOLF AND FITNESS BREAK-SIDE BEND

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

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work our golf games and get into shape at the same time.

Practice something about your game everyday. #CardioGolfChallenge

 Do the Cardiogolf Pre-Round Warm Up Routine.

If you have limited side bend, then you will also be limited in your spinal rotation because one motion cannot happen without the other motion. Any limitations in this area will cause you to slide or sway in your golf swing. Improving your range of motion  so you can side bend will help you make a better backswing and improve your swing plane to be more consistent.

Side Flexion

  1. Stand in a shoulder width stance. Keeping your back, head and shoulder in the same line, raise your arm over your head and bend to the side.
  2. Go as far as you can without losing your balance.
  3. Hold position for 8 to 10 counts and return to start position.
  4. Repeat on opposite side.
  5. Do 8 to 10 repetitions on both sides.

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

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 004

Cardiogolf Plank and Putt Challenge

Welcome to the Cardiogolf Plank and Putt Challenge that will help you get strong in your core and shave strokes off your score.  Simply follow along as I take you through a variety of plank exercises and putting drills.

Although putting may not seem like an athletic movement, you actually need to be strong in your arms, shoulders, core and legs to make your putting stroke smooth and natural.  Click here to read more.

According to the National Strength and Conditioning Association static and dynamic conditioning of the core musculature is important in activities of daily living and in sport. Static strength in core muscles is necessary to stabilize and hold a particular body position while other parts of the body move independently.  In the the putting stroke, you want your core to be stable as your arms and legs move independently.

Side plank exercises help strengthen core muscles, especially the lateral muscles that help you do side flexion to help keep your core stable while you putt.

Side Plank
  1. Lie on your side on the floor. Stack your legs and feet on top of each other.
  2. Place your bottom forearm on the floor under your shoulder, bending from the elbow.
  3. Raise your hips until your body forms a straight line from head to toe like a plank.
  4. Hold the position for 10 seconds while you contract your abdominal muscles. Rest for 5 seconds.
  5. Repeat on the other side.
  6. Do 3 to 4 repetitions on each side.
Minimize Your Wrist Action in the Putting Stroke

To help control your distance and direction on the putting green, you will want to minimize your wrist action in the putting stroke.  Let your arms hang naturally as you rock your shoulders back and forth with no attempt to break the wrists.

Try this Pilates and Putting Drill.

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

 

Burn Your Obliques to Fire Up Your Swing

In the golf swing, you need to be able to do a combination of side flexion (frontal plane movement or side to side motion) and rotation (transverse plane or rotational movement) in your core to wind up your torso to create power.

Your obliques, along with erector spinae and abdominals are responsible for side flexion or lateral movement in your golf swing.   If you have limited range of motion in any of these areas, then it is difficult to create the positions needed to get power.  Although it is not necessary to know exactly what anatomy is used in the golf swing to play your best, having some awareness of what muscles are used can help you prepare your body to move at its best.

Having weak or tight oblique muscles could lead to swing flaws.  Having an awareness of how to activate those muscles could help you move and swing better.

This side to side Pilates inspired exercise is one of many dynamic exercises that I incorporate into the Cardiogolf Pre-Round Warm-Up Routine that can help you increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body.  If you incorporate this exercise into your daily routine, you could strengthen those muscles and fire up your swing. Click here to download the Cardiogolf Pre-Round Warm-Up for FREE.

Modified Side to Side with Golf Club

  • Hold a golf club across your body with your palms facing down.
  • Lift the club up in the air, so that your arms are extended.
  • To prepare inhale, as you straighten your back, pull your abdominals muscles in and anchor hips down.
  • Inhale, reach arms higher, exhale, lean to the right side, inhale, pull yourself back up and return to the center.
  • Inhale, reach arms higher, exhale lean to the left side, inhale,  pull yourself back up and return to the center.
  • Repeat motion on each side for 8 to 10 repetitions.

Keep hips anchored so that you feel a slight burn or tug in your obliques as you lean to the side.