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Flexibility


bogiii
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Don't have any recommendations on programs but some general flexibility advice. Through my long fought battle with spine issues I did all sorts of therapy, yoga, and my own biomechanics research and have 2 key thoughts that a majority of people don't understand and end up wasting tons of time.

Everything you do for flexibility should be these 2 things:

Either a long static stretch, such as a long yoga pose. Typically at least a minute, I highly recommend 2 minutes per stretch. This is the amount of time it takes for the muscle to register a change in its elasticity. Example: hold a hamstring stretch for 2 minutes.

Or a dynamic movement where you're working through a certain range of motion at a medium to slow pace but not holding it. Example: Hip rotations, side lunge, etc.

Ideally you incorporate lots of both.

 

The biggest mistake: no dynamic movement and doing nothing but static stretches, but only holding for 10 seconds, 20 seconds, etc. This does next to nothing and will take a long time to see significant progress.

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This is a REALLY good post! And you're dead on; it takes a couple of minutes in a pose to actually make a muscle stretch, and there are experts who believe that the short time periods actually "alarm" the muscle and make it contract.

But the part of your post advising movement thru the entire range of motion is just critical for golfers, and MASSIVELY overlooked, both in warmups and in fitness programs. No matter how flexible or strong you are, unless your brain expects a joint to move thru the entire range of motion (as opposed to just reaching a position at the end of the range in a yoga pose) then your brain will NOT let the body move that way. So shoulder CARS and hip FRC's, which seem like nothing much of significance to somebody who does either weight training or yoga or both, are extremely important in a golf-specific program.

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I've been using an app called GOWOD. It's a stretching app that tests you in a bunch of different areas and the creates a stretching plan for you. The thing that's different about it is sometimes you hold a stretch for 3 minutes. No stretch is held for less than 1 minute. It tracks your progress too.

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Interested in this thread. I've been having some issues with hip tightness and it's really limiting my ability to fire my hips and results in me EE a little and having trouble hitting cuts. My path is pretty much always right. Left side is my main issue so I'll be following to see if there is some good stuff on here to help. Driver speed is down to 108/109 and should be easily 112+ if I can get my core and pelvis firing properly again.

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Endless advice online regarding stretching. My advice is area of focus, whatever stretches/programs you put in play, they need to hit these areas for max golf effectiveness: cervical spine (neck), thoracic spine area (mid back and lats), lumbar spine area (low back), hips (internal/external), hamstrings, psoas/hip flexors). And get up and move around at the office....don't sit all day.

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