WHOLE IN ONE: HOW LOW CAN YOU GO?
Complete Golf Training Program Lowers Scores,
Increases Strength, Helps Prevent Injury
Armonk, NY (February 2, 2009) Golf has jokingly been referred to as a strenuous
activity rather than a sport, but those in the know understand that the game requires
considerable strength, flexibility and muscle control. Stronger bodies play better golf.
With the golf season approaching, THE GYM offers its 12 week Golf Training
Program, developed specifically to maximize golfing skills and minimize the risk of
injury. The program will train golfers to hit their strokes with power and precision.
THE GYM understands that swinging a club involves the entire body, so its essential
to exercise the muscle groups used throughout the season and even during the
winter months.
We improve players range of motion and control on the course because we
address the particular mechanics of golfing, said Nick Cerone, Fitness Director at
THE GYM. Participants develop their elasticity and muscular strength, leading to
more powerful and consistent swings for longer, straighter shots.
The Golf Training Program focuses on personal training, Kinesis and Advanced
Isolated Stretching techniques to help golfers improve their balance, posture and
efficiency.
Kinesis employs unique grips, cable and weight stacks to help golfers perform 250
different integrated motions, focusing in particular on hip and trunk muscle groups,
which help improve driving, putting and short games. Advanced Isolated Stretching
consists of a series of specific stretches held for up to two seconds that improve
circulation and elasticity of muscle joints and help develop maximum range and
accuracy.
Specific exercises include:
• Hyperextensions: Lie facedown on the floor and lift all limbs and the head for
two sets of 20 repetitions. Performed in conjunction with crunches, this
alleviates tightness in the lower back by flexing opposite muscle groups,
essential muscles used while swinging clubs.
• Standing Rotation: Secure an elastic band to a fixed surface such as a wall.
Stand far enough away from the band so there is tension, and turn away from
the door (the band should be parallel to the body). Hold arms straight out in
front of the body and slowly rotate through the waist, keeping arms straight
until hands come in line with hips. Then, slowly return to the starting position.
Perform two sets of 15 repetitions on each side. This will strengthen oblique
muscles, which are imperative for a strong stroke and help to improve lower
back flexibility/rotation.
• Rotator Cuff Exercise: Loop a resistance band around a sturdy object (such
as a pole) and pull it taut. Stand with the left side facing the pole, holding the
handle in right hand. Starting with the elbow at 90-degrees, let the palm rest
directly in front of the belly. Keeping that 90-degree angle in the elbow, slowly
rotate the shoulder and swing the forearm out to the side. Slowly bring arm
back to starting position. Keep the wrists straight and the elbow bent at the
same angle throughout. Repeat for 12 to 16 repetitions, then switch arms for
one to three sets. The rotator cuff stabilizes the golf club.
• Upper Reaches: A 10 or 20 lb. medicine ball helps increase upper body
strength and range of motion in the shoulder area. Stand six to eight feet from
a wall. Throw the ball against the wall while twisting at the waist. Twist right
and release the ball. Catch it. Rotate to the left and release the ball again.
Repeat these steps in a comfortable rhythm. Try to hit the same spot on the
wall.
Though strength and flexibility are key elements of a good game, said Cerone, a
balanced approach is the key to lowering scores. To put the program to its best use,
its important to consult a professional golf instructor, who can translate improved
strength and flexibility into longer shots and smoother strokes, he said.
For more information about THE GYMs Golf Training Program, please contact Dana
at Dhawryluk@GetToTheGym.com or call (914) 219.1601.
About THE GYM
THE GYM is a complete lifestyle and fitness center, designed to promote healthy
living in a first class atmosphere. Its unique approach integrates specialized training
programs with nutrition and weight management counseling for total body
conditioning and optimal fitness. THE GYM is known for its superior quality
equipment, expert staff and special amenities, including a clothing boutique, juice
bar, spa and child play area. The staffs attentive service and the facilitys array of
programs and services provide guests with a state-of-the-art experience. THE GYM
is located on 99 Business Park Drive, Armonk, N.Y. Please visit
www.GetToTheGym.com or call (914) 219-1601.
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