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2019 #GetGolfFit: Open Book
Open Book is a thoracic spine rotation exercise that will improve your upper-body rotation and allow you to hit the ball farther.
Class-A PGA Professional and former NFL player Jason Witczak of The Club at Pradera and Pinery Country Club and Elizabeth Martin are back to show you another exercise that will help you increase your flexibility and the range of motion.
All you will need for this exercise is a mat to lie down on and a standard-length foam roller.
To begin, lie down on the mat facing upward and place the foam roller parallel you your body on either side. The top of the foam roller should be aligned with your hips.
Now, take the knee that is on the opposite side of the foam roller and rotate it so that it is in contact with the foam roller and your lower leg is running down the rest of the roller. Keep your other leg fully extended on the floor. Your hips and torso should be square to the foam roller at this point.
Lastly, use the arm that is closest to the roller to ensure your knee does not leave the foam roller. Hold it tightly in position. Your other arm should extend out over the foam roller and will represent the cover of your book. Keep your hips square to the foam roller and rotate your upper body as far as you can without straining. Now, the book is open. Rotate back to starting position, and repeat. It is important to keep your hips square to the foam roller and isolate the rotation to your upper body only.
For the next set, place the foam roller on the opposite side and open your book in the opposite direction.
The set and repetition amounts will vary based on the golfer, but four sets of 10 reps is a great place to start.
Continuous use of this exercise will improve your flexibility and give you a wider range of motion when you take the club back. A wider range of motion in your back swing translates to more swing speed and more distance in your game.
What you’ll need:
- Mat
- Foam roller
How to do it:
- Place knee opposite of roller on roller while keeping other leg extended on floor
- Use inside hand to keep knee on roller
- Extend outside arm straight out over roller, keep hips square to roller
- Rotate only upper body away from roller as far as you can
- Bring back to starting position
- Repeat
You can find more of these exercises by following Golf Digest Top 50 Golf Fitness Trainer Andrew Hannon on Instagram at @Ando_PFS.
You can follow Colorado AvidGolfer on Instagram at @ColoradoAvidGolfer
Follow Jason Witczak on Instagram at @JWitPGA
Also, follow Elizabeth Martin on Instagram at @Elizabeth_Diane22
Want more golf fitness tips? Visit our LIFESTYLE PAGE.
Colorado AvidGolfer Magazine is the state’s leading resource for golf and the lifestyle that surrounds it, publishing eight issues annually and proudly delivering daily content via coloradoavidgolfer.com.
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