Jul
14
2007

My Favorite Exercises

Posted by Double Eagle in Fitness

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Part of my overall plan is a focus on fitness. I used to work with heavy weights. Now, I’m trying to do more stretching and core strengthening work that is a little more targeted toward golf.

I’m recovering from a herniated disk in my lower back, so I’m obviously concerned with keeping that area strong and flexible. In addition, my hips and shoulders are a problem area that I target regularly.

I wanted to share a few of the stretches and exercises that keep me in golfing form.

Before we start, I want to mention that I’m not a fitness professional. I’m sharing with you what I do, but it’s important that you do what’s right for your own well-being, so consult with a physical trainer and/or doctor to help you decide your own path.

Open Books

This exercise I picked up from the Titleist Performance Institute. I lie down on my side with my knees somewhat bent and both arms straight out in front of me, with my palms together. The back of one hand is on the floor. Then, keeping my knees on the floor, I rotate my top arm across my body until the back of my top hand is touching the floor on the opposite side of my body. I hold for 20-30 seconds, then repeat. I then roll over and repeat for the other side. This is great for adding flexibility in the chest and shoulders. I also feel a nice stretch in my core.

Press Up

This exercise was part of my initial physical therapy regimen for my back, but I like it so much that I continue doing it. To begin, I lie on my stomach. Then, keeping my pelvis on the floor, I gently press up with my arms, feeling a nice arch in my lower back. I stop if I feel any discomfort, but generally I’m able to press up to the point where my arms are straight. I do ten of these, holding the stretch at the top for a few seconds.

Russian Twists

I really like this one for core stability and some stretch in my back. I start by sitting on an exercise ball and rolling out, so the ball is under my middle back. Then, I hold a ten pound dumbbell at arms length over my chest. From there, I rotate my upper body to one side, lowering the dumbbell to my side. Then I rotate from there to the opposite side with the dumbbell by my opposite side, all the while making sure my lower body stays stable. I do two sets of 20.

These are a few of my favorites, but there are many others that I typically do. I’m really finding that it’s helping me with my golf game and with feeling better, in general. I have a long way to go before I’m even approaching being in decent shape. But I’m definitely getting there with a well-defined fitness plan.

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There are currently 8 responses to “My Favorite Exercises”

  1. 1

    Insurance Forum said:

    Its only once you’ve been involved in selecting different workout regimes that you find just how many are available eh Mike! I’ve been weight training for a few months so far, and just now seeing real improvements.

    Posted on July 18th, 2007 at 11:43 pm

  2. 2

    Double Eagle said:

    It certainly can be overwhelming, trying to decide which way to go. That’s a good reason for a couple of sessions with a trainer to work out a good plan.

    Posted on July 19th, 2007 at 8:56 am

  3. 3

    chris said:

    I find menshealth magazine as very helpful for finding excersizes that target certain areas.

    With russian twists they target the obliques. I’m not sure if you’re familiar with a sideways plank but you could do that to strengthen your sides. I do that and i get really tired easily.

    Posted on July 26th, 2007 at 4:50 pm

  4. 4

    Double Eagle said:

    Chris, side planks are another one of my favorites. They’re definitely very tiring and much more difficult than they look.

    I’ll have to check out Men’s Health. Someone recommended it to me before.

    Thanks for coming by!

    Posted on July 26th, 2007 at 5:46 pm

  5. 5

    Paul said:

    I do those Russian twists also. I’m all about building up my core muscles first because they are the most important.

    Posted on July 28th, 2007 at 2:40 pm

  6. 6

    Mike said:

    I can’t believe you don’t have my site and golf fitness products listed here:(

    Posted on September 11th, 2007 at 11:27 am

  7. 7

    Double Eagle said:

    You’re in my blogroll now, Mike.

    Posted on September 11th, 2007 at 12:37 pm

  8. 8

    Aislinn O'Connor said:

    Great exercises!

    I believe the first two are actually based on Yoga - the second sounds like the one I know as the Cobra, and I can vouch for its effectiveness in strengthening the spine, making you more flexible, toning up your chest muscles, which will in turn improve your breathing, and strengthening your arms.

    I find it a great way to tone my arm mucles without hurting damaged tendons.

    Posted on January 18th, 2008 at 12:26 pm

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