Cant Get In Quality Practice After Work Because Of Stiffness!!

[Denny100]

Hello Everyone

 

Please help me out.

 

I like to practice maybe 3 times a week on weeknights, but im finding especially as im getting older, i get STIFF and just cannot make good swings when I go out to play.

 

I have a normal 9 to 5 job and try to walk as much as possible, not sitting at the desk for the entirety of the day if i can.

 

But by the time i get onto the course, even with good warm up time, I still lose flexibility and swing speed.

 

It annoys me so much!

 

Am I the only one? and any advice you can give?

[mizuno player]

I'm in sales. I sit in my car all day. Drive about 30/40k miles per year. I just stretch go hit and hope for the best. Getting really close to 60 so one day I'm gonna blow a gasket doing this. 

 

The only serious advice I could add. But one of those stretching bands and stretch in the morning and evening. Do it everyday. 

[Maroon_19]

Stretching and mobility work (think yoga or the like) are as important as, or maybe more important than, bashing balls at the range.  The older I get (now 56) the more I come to realize that.  I stretch and work on mobility for at least 30 minutes a day.  If I get stiff at the range I'll drop to the ground and stretch/move right there.

[ShortGolfer]

Study your office ergonomics and see if there is anything you can fix.

An expensive office chair may help.  One of my best investments is a small Herman Miller Aeron office chair for web surfing.  When you are as tiny as I am most chairs are too big.

Is your computer monitor at the right height?

 

Maybe you should practice something else on the days you are stiff?  Something other than distance and swing speed?  Maybe hitting targets at a short distance?

[MattM97]

Get a better office chair, maybe a stand up desk, get up and stretch a bit if you can. 

 

I can definitely get extremely tights in the legs myself so need to walk and move when I can. 

[darkhelmet]

Regular, static stretching is OK for during the day, but try doing some dynamic stretching before you hit warm-up balls and/or play.

 

Start with something that loosens up your upper leg / hips / lower back area, then maybe your shoulders and upper back, and finally some rotational moves (like putting a club across your shoulders, bending at the hips, and rotating back and forth to mimic the swing).

 

Especially focus on that lower back to upper legs area -- just hitting balls will probably loosen up your upper body pretty well, but won't do much else.  Then those lower muscles stay stiff and get angry when you repeatedly yank on them during your swings.

[dfeldss]

All good suggestions above but i'll add:

 

I'd do some general dynamic mobility stuff in the mornings and/or evenings every day. I think it'd help you not get so tight and stiff at work. 

[AlohaPineapple]

get a theragun to help loosen up and highly recommend seeing a PT for a daily stretching routine.  I originally went to a PT for sciatica pain, which they successfully alleviated, and now i'm finding those stretches are actually adding speed to my swing.

[jonsnow]

I read that Bernhard Langer "stretches" at least 60 minutes per day & stretches both before & after playing. I bet not many of us make the time to stretch after golf; I know I don't, at least not often.

[tthomasgolfer605]

Happy ending massages are good for body, mind and soul.

[tthomasgolfer605]

5 hours ago, AlohaPineapple said:

get a theragun to help loosen up and highly recommend seeing a PT for a daily stretching routine.  I originally went to a PT for sciatica pain, which they successfully alleviated, and now i'm finding those stretches are actually adding speed to my swing.

The massage gun does wonders for me. I use it even during a round sometimes. 

[golfarb1]

Some good advice  already , but here are 

some more specific suggestions . 
1. hamstrings -lie on your back - grasp one thigh with both hands and bring it vertical -then straighten your lower leg-alternate 

2.quadriceps -stand up and grab your right foot with your right hand -extend your other arm  directly in front of you while pulling your foot in back 

3. Achilles/ calf - buy a StepStretch

4. 90/ 90 hip stretch -sit on  the floor with your lower LEFT  leg at a 90 degree angle to your upper left leg with your foot pointing to the right .At the same time your lower right leg should be at  a 90  degree angle to your upper right leg with your right foot pointing directly behind you . 
alternate positions 

 

 

 

 

5.  Internal/external shoulder rotation  

External rotation - raise your upper arms in a similar position  to playing cops and robbers . Then rotate your shoulders so that your hands are pointing more behind you 

Internal rotation -upper arms are in a similar position as above , but arms are pointing down instead of up . Then rotate shoulders so that your arm palms point more  in back of you 

6. lateral side bending -cross left foot over right and place on ground ; then side bend to the left 

ALTERNATE 

7. Back stretch - stand with your feet close to cabinet base and your waste touching the sink . Then bend your upper body back 

8. Shoulder circles - extend both arms out to the side and parallel to the ground . Then perform wide circles with both arms. Then reverse the circles 

9. Take your regular stance while holding  a driver behind your neck ; turn your shoulders  are far as they can go . Do both ways 
10. Forearm extensor and flexor stretch 

s

Extend your arms in front of you with you hands facing DOWN  . Then press back on your hands 

Extend your arms in front of you with your hands facing UP. Then press back on your hands . This can be done while stopped at traffic , 

 

 

 

 

 

 

 

[golfarb1]

13 minutes ago, tthomasgolfer605 said:

The massage gun does wonders for me. I use it even during a round sometimes. 

Massage guns can be useful , but one must be very careful  to avoid breaking the bursa sacs . 

Edited June 2, 2023 by golfarb1

[DLiver]

I think if you are active, you should be able to retain mobility without a ton of specific mobility work. All you need, IMO, is a to have a general approach where you move when you can. Gentle stretching in the morning during a hot shower, then some strength training should keep you mobile. FWIW, if you do a well rounded regimen of strength training, you really don't need to do specific mobility work unless you have special issues.

 

I am nearly 70, and I don't do any specific stretching, yet still am pretty flexible, and can swing my driver in the high 90s. I do, however, do a strength training 2-3 times a week.

[Albatross Dreamer]

I'd do dynamic movements throughout the work day, then some more the last hour of work or do 5 minutes right before you swing. Depending on your job could also do some light swings with a wedge in the office to get your body warmed up for that specific motion.