Flexibility

[zubby01]

I was wondering if any of you all had any success stories related to golf stretching or fitness? I know for sure that a structured fitness and stretching routine would be great but…. At the end of the day, there is only so much time I can devote to golf. 
I’m 60 and distance and length are not an issue for me. I could certainly stand to lose some weight at a minimum. 
It’s kinda like speed drills - you do these routines for x amount of months and your ss will increase x amount. 
I just bought the books “fix your body fix your swing” and “the flexible golf swing”. 
I early extend a lot and have a lack of rotation at impact. Not sure if it a function of technique or physical limitations. I’ve got a herniated disk as well I’ve had for a few years too. 

[Nels55]

Muscle Activation Technique helped me with my lower back pain and also improved my mobility.  One important thing that I learned is that many forced stretches are really bad as doing them often leads to increased range of motion without the necessary strength to support the range.  

[golfarb1]

There have been numerous studies which show the positive effects of stretching, balance training and resistance training . 
Just google the  national institute of health (NCI) . Although these studies were more general in their conclusions , it is only logical that a more flexible , stronger body with a better sense of balance will also benefit golfers specifically .

And a warning relative to speed drills . They should only be done after you have achieved a certain level of flexibility and strength 

Early extension and lack of rotation later in the swing can often be traced back to your posture at setup , which is directly affected by your conditioning 

 

Edited September 24, 2023 by golfarb1

[Trippels]

16 hours ago, zubby01 said:

I was wondering if any of you all had any success stories related to golf stretching or fitness? I know for sure that a structured fitness and stretching routine would be great but…. At the end of the day, there is only so much time I can devote to golf. 
I’m 60 and distance and length are not an issue for me. I could certainly stand to lose some weight at a minimum. 
It’s kinda like speed drills - you do these routines for x amount of months and your ss will increase x amount. 
I just bought the books “fix your body fix your swing” and “the flexible golf swing”. 
I early extend a lot and have a lack of rotation at impact. Not sure if it a function of technique or physical limitations. I’ve got a herniated disk as well I’ve had for a few years too. 

https://fitforgolf.blog/app/

[Soloman1]

You have to compensate for injuries or risk more. The number one source for injuries is an old injury.

 

Sure, speed drills can increase speed, optimum sequencing improves the swing the most.

 

Too much stretching and yoga only reduces reduces speed.

At 60, exercise will extend your strength through a round and reduce potential injuries. There is a point beyond which exercise is not improving your swing, it’s keeping you stronger longer.

 

[Zitlow]

13 hours ago, Soloman1 said:

Sure, speed drills can increase speed, optimum sequencing improves the swing the most.

 

 

^This^. I might add, trust the agonist and antagonist (opposing pairs) of muscular function for optimum sequencing. A smooth steady acceleration of the club. 

 

One side stretches the other side contracts. When relaxed they go back to a state of rest quicker and more efficiently than you can do it by adding extraneous effort in the downswing. 

 

[Ri_Redneck]

There is a proper balance between fitness and flexibility for golf. At one time I worked so hard on flexibility that I injured my back because I had increased my muscular range of motion PAST my spine's safe range of motion. I still stretch daily (only about 20 mins), but I keep it within the proper ranges. Strength of support muscles is far more important than range of motion, IMHO.

 

BT

[golfarb1]

14 hours ago, Soloman1 said:

You have to compensate for injuries or risk more. The number one source for injuries is an old injury.

 

Sure, speed drills can increase speed, optimum sequencing improves the swing the most.

 

Too much stretching and yoga only reduces reduces speed.

At 60, exercise will extend your strength through a round and reduce potential injuries. There is a point beyond which exercise is not improving your swing, it’s keeping you stronger longer.

 

A good fitness program will vary based upon the individuals capability and should  consist of stretching , aerobics, resistance training and balance exercises .

Some of the yoga stretches are not only very difficult for most people to do , but can result in injuries . 
The main reason to practice a fitness program is not  to improve your golf game , but to improve your health. 
As you age past 60, you will naturally experience loss of muscle mass and an increased probability of falling due to diminished balance ability . 

[zubby01]

So I bit the bullet and went for a TPI assessment. I figured it would be a good idea to help me target what needs the most work. 

[naval2006]

I’m almost 50 and I’d been feeling a noticeable lack of strength in my swing. It wasn’t only distance but flexibility and, in my case, balance. This went on for three years until I hit the gym for the first time in my life. I spent years running so I’m mostly fit. But the very moment I started activating my upper body and my legs my golf swing resurrected.
 

My routine is pretty average and I take some extra time to stretch. I never thought hitting the gym would be so beneficial so quickly for my golf. Shame it doesn’t improve my short game. 

[PhillipG78]

A solid mobility program 5 days a week and whole body resistance training 2-3x a week and you’re solid

[Moss Hopper]

On 9/24/2023 at 8:13 PM, Soloman1 said:

You have to compensate for injuries or risk more. The number one source for injuries is an old injury.

 

Sure, speed drills can increase speed, optimum sequencing improves the swing the most.

 

Too much stretching and yoga only reduces reduces speed.

At 60, exercise will extend your strength through a round and reduce potential injuries. There is a point beyond which exercise is not improving your swing, it’s keeping you stronger longer.

 

Too much stretching and yoga only reduces reduces speed.

?????

First I have ever hear that you can do too much of stretching and yoga and furthermore that the result would be a loss of speed.  Did you mean that too much of stretching and yoga at the expense of other fitness improvement could not result in maximal gains?

[PhillipG78]

Two much stretching does decrease maximal power output, but only right before exercise. It’s highly highly doubtful the average golfer is  doing too much mobility work. 

[vandyfan]

On 9/25/2023 at 4:05 PM, zubby01 said:

So I bit the bullet and went for a TPI assessment. I figured it would be a good idea to help me target what needs the most work

 

Did you find the TPI assessment was worth it for you?

[zubby01]

For me, yes I found it very beneficial. Unfortunately I’m not doing a very good job of working towards improvement in the range of motion areas I need. 

[Pepperturbo]

May I suggest, do not think of exercising or a flexibility program as related to a golf commitment.  See it as part of your lifestyle, that's the only way to consistently do them over time, so you can be playing golf in your 70s and 80s.

 

I am saddened to share many of my childhood lifelong friends, for physical reasons, have given up most of their activities, including golf.  Some struggle walking up hills...others, because of sedentary lifestyles, and big bellies, struggle dealing with any form of exercise or flexibility.  The main reason though past 70, I am still playing the game at a reasonably high-level, I have been exercising in multiple forms since HS.  Golf is just one of the activities.

[zubby01]

7 minutes ago, Pepperturbo said:

May I suggest, do not think of exercising or a flexibility program as related to a golf commitment.  See it as part of your lifestyle, that's the only way to consistently do them over time, so you can be playing golf in your 70s and 80s.

 

I am saddened to share many of my childhood lifelong friends, for physical reasons, have given up most of their activities, including golf.  Some struggle walking up hills...others, because of sedentary lifestyles, and big bellies, struggle dealing with any form of exercise or flexibility.  The main reason though past 70, I am still playing the game at a reasonably high-level, I have been exercising in multiple forms since HS.  Golf is just one of the activities.

You are so very, very right. Great advice. I turn 61 tomorrow, have a hernia, a herniated disc and a torn meniscus. I hit the gym but mainly lift weights. 

[Pepperturbo]

6 minutes ago, zubby01 said:

You are so very, very right. Great advice. I turn 61 tomorrow, have a hernia, a herniated disc and a torn meniscus. I hit the gym but mainly lift weights. 

I've had my share of problems and surgeries as a result of my earlier lunatic incountry activities.  None of it comes easy, not without pushing myself every damn day to not quit on myself.  As we age, it gets easier to not push ourselves.

 

If you haven't already, talk to a physical therapist to learn what you are capable of doing for Cardio.

[jamiesd]

get this book.  May be a bit out of date but its terrific

 

https://www.amazon.co.uk/Secrets-Instruction-Flexibility-Roger-Fredericks/dp/0977003957

 

[RobertBaron]

On 11/17/2023 at 12:44 AM, jamiesd said:

get this book.  May be a bit out of date but its terrific

 

https://www.amazon.co.uk/Secrets-Instruction-Flexibility-Roger-Fredericks/dp/0977003957

 

Yeah. I have this book. 
 

The Flexible Golf Swing: A Cutting-Edge Guide to Improving Flexibility and Mastering Golf's True Fundamentals https://a.co/d/5NHu85J

 

more importantly, follow the protocols!  

[bluedot]

On 11/16/2023 at 4:57 PM, Pepperturbo said:

May I suggest, do not think of exercising or a flexibility program as related to a golf commitment.  See it as part of your lifestyle, that's the only way to consistently do them over time, so you can be playing golf in your 70s and 80s.

 

I am saddened to share many of my childhood lifelong friends, for physical reasons, have given up most of their activities, including golf.  Some struggle walking up hills...others, because of sedentary lifestyles, and big bellies, struggle dealing with any form of exercise or flexibility.  The main reason though past 70, I am still playing the game at a reasonably high-level, I have been exercising in multiple forms since HS.  Golf is just one of the activities.

A loud “Amen!” to this.  If you never hit another golf ball, ignoring mountains of data about the benefits of physical activity as we age would be a bad decision.

 

I’m 71, fit and still playing competitively.  I don’t know when the day will come when I can’t play golf anymore, much less why, but I’ve been working out longer than I’ve been playing golf, and I think I’ll be able to keep that up AFTER I can’t play anymore.  It’s as important to me as playing, and I view it as who I am, rather than just as something I do so I can play well.

 

And I’ll add this; IMO, for many if not most older golfers, mobility is a much more bigger issue than flexibility, and the benefits of mobility work will have a much greater impact on the ability to swing a golf club properly than simply stretching, even through a discipline like yoga.  That does NOT mean that doing yoga isn’t of tremendous benefit, both mentally and physically, but I just don’t think it has much to do with a fast, explosive movement like the golf swing.  

 

Developing a really well-designed weight training program that incorporates mobility work is, IMO, the best way for older guys to continue to play golf not only injury free, but also more or less pain free.  And the benefits go far, far beyond golf.

[ShortGolfer]

I think it is better to be able to walk nine holes than to play eighteen.  Especially if you have enough fitness to push a cart up and down hills or carry a light Sunday bag.

[phizzy30]

On 11/16/2023 at 2:56 PM, zubby01 said:

For me, yes I found it very beneficial. Unfortunately I’m not doing a very good job of working towards improvement in the range of motion areas I need. 

You can stretch 4-5x a week and gain most if not all the flexibility you need for your age for golf.  The routine doesn't have to be long or intense, however, you do need to do it properly to gain some range of motion in your joints.  I'd suggest by doing static stretching first, 30 seconds per muscle then work your way up to a minute per muscle.  Dynamic stretching which includes yoga, pilates, etc. can be added as well. 

Edited November 19, 2023 by phizzy30