Fitness Tip of the Month

ALICIA ZELLER, RAISING Z BAR FITNESS

With summer ending and lots of golf being played, your body might be feeling used and abused. Repetitive movement, along with walking the golf course on undulating terrain, can cause extra strain to your body. The muscles in your feet, ankles, knees and hips take a toll, particularly on your areas of weakness. It may compromise your swing!

Golf swings can result in physical demands on your body. It is important for you to strengthen the muscles around your knees and hips and to keep your joints flexible to avoid risk of injury. Even having good ankle strength is crucial to your swing! Strong ankles allow you to maintain balance, posture and rotation on the lead leg.

Step Ups Place one foot on a bench or step and then step down. Stay light on the feet. Repeat 15-20 on each leg for 3 sets.

Straight Leg Raises

Lying on the floor, bend one knee and lift the opposite leg straight. Repeat 10-20 times on each leg for 3 sets.

Side Leg Raises

Lie on the floor with your hips stacked, bend bottom leg for support if needed and lift and lower the top leg. Repeat 10-20 times, on each leg, for 3 sets.

Leg Extensions

Sitting in a chair, knees are bent extend one leg straight and bring it back repeat 10-25 times, on each leg, for 3 sets. Exercises to Strengthen Your Hips and Knees

Calf Raises

While standing, lift your heels up two times and then down. Repeat 20-25 times, for 3 sets. Single Leg Balance

Balance one leg for 10 seconds - 1 minute. Adding an unstable surface can add an extra challenge! Write The Alphabet

Toes are pointed, and air write the letters circling your ankle, 2-3 times on each leg. Exercises to Strengthen Your Ankles

If you ever hurt your ankle, knee or sprain/strain a joint while playing - rest, ice, compression and elevation (RICE) is the first treatment that can help reduce swelling, pain and speed up healing. Exercise should never cause more pain. If you feel a sharp shooting pain, you need to see the doctor.

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Alicia Zeller 816.365.0871