Flexibility

[bo2484]

What should I do??

I want to get more flexible what drill do you recommend. I am a member at the YMCA but have no idea what to do please help

[rhnh7063]

One thing to remember when stretching is to hold the stretch. Don't bounce or jerk your body to try to stretch a little further, you'll do more damage than good. Slowly go down into the stretch, hold it for around 10 seconds right at the point where you feel a pull (shouldn't be painful, if it is you've stretched too far.) Then stretch a fraction further from that point (not too far again), hold it for 5 seconds, and then slowly release. Exhale during the stretch, inhale when you release the stretch. Repeat 3 to 4 times. Remember again, don't push it too far. Stretching should NEVER be painful, just uncomfortable.

[CRutherford]

Yes stretching regularly is the best. I used to but have seemed to have gotten out of the habit. During the good months in golf season, TGC should start showing the Fitness show presented by Titleist every monday with the "your game night" segment. They give excellent tips.

[GolfFitPro]

Although static flexibility is great and you want to keep working on it, you need to focus on dynamic flexibility. Do a dynamic warm up that will take your body in different planes of motion and different ranges of motion.

 

Go to http://www.golffitnessproducts.net/golf-fi...s-articles.html and check out the NSCA Performance Training Journal. It has some great golf specific articles.

 

Also, there is a free report on the home page that has 2 good routines on it.

 

There is also a good article by Dr. Larry Foster (Dr. Divot) that goes over warm up concepts.

 

You can do those a couple of times a day and it will really help. If you have any questions, PM me.

 

I hope that helps,

 

Anthony

[Pole_Position]

Take a look at The Golf Channel Fitness Page and browse through the archives. Katherine Roberts focuses on golf specific stretches (static and dynamic), while Kelley Blackburn keys on strengthening exercises. Lots of good stuff (IMO).

[Big D McGee]

On thing to remember about stretching is that static stretching is good for increasing flexibility and range of motion. Obviously "static" stretching is what rhnh 7063 described above, where you stretch and don't bounce or wiggle or what have you.

 

However, when you're warming up for golf (or any other sport), static stretching is actually bad. New data suggests that static stretching actually shuts the muscle down. You don't want to "turn the lights off" to your muscles right before you need them to work for you.

 

Thus, when most athletes warm up these days, they do a modified stretching routine, almost like calisthenics. You can start with jumping jacks to get your heart rate, then move to small squats and lunges to warm up the quads & hammies. Nothing major, just a few. If you can lie on your back, pull your knees into your chest (arms out to the sides) and swing your legs back and forth across your body (while keeping the shoulder blades on the ground), that will loosen up the lower back. Finally, take a medicine ball, or even a basketball, and throw it against a wall, with the ball at hip level, and catch it. This helps fire up the muscles for the downswing.

 

If you can catch the episode of "The Wandering Golfer" where Chad goes to Arizona, that's where I got the info about static stretching vs. warming up. I've read a bunch of articles since watching that, and they all confirm that light calisthenics are better for warming up than static stretching.

 

You may also want to check out Pilates. Not only will you get more flexible, but you'll strengthen your core as well. Any time you can get a 2-for-1 workout is great. Pilates gets the rep as a "chick workout", but anything that helps me be fitter and play better golf is ok in my book.

 

Good luck!!

[CrimsonTider]

Agree with Big D about the importance of dynamic stretching prior to a round. I do not have a link to the good dynamic stretching routines, but here is one for static stretches after a workout.

 

http://www.eliteathletetraining.com/Tips/Stretching.aspx

 

I have also found Yoga For Golfers to be somewhat helpful. Best of luck to you.

[RogerT]

I will second the advice on taking Pilates. I have been doing it for two years and it is outstanding. I have increased my flexibility and core strength measurably resulting in greater stablility and speed through the ball. It is true that most of the folks are female (I don't mind being the token male) but believe me it is no sissy set of exercises. Just try it and you'll see what I mean. My Gold's Gym offers them free and I go two to three times per week.

[Big D McGee]

^^I'm a pretty fit guy, but the first time I tried the basic workout on "Pilates for Dummies", I could only do about 1/2 the exercises. And man was I sore afterwards!

 

But I've been doing it for 3 months now (along with Gunnar Peterson's Core Secrets), and the results are easily measurable. I even bought the Pilates JP machine from QVC, and it's awesome. My range of motion has increased dramatically, and my core is much, much stronger after only three months.

 

One of the aspects of Pilates that is often overlooked is that it teaches you proper control of your abdominals. Once you know how to contract and hold your abs while breathing correctly, it really helps your alignment and spine angle when hitting a golf ball.

 

Pilates gets a A+ as a golfer's exercise in my book.

[golftrainer]

It's music to my ears to hear you all doing dynamic and static stretching, pilates and more. That's awesome! If more golfers worked on their "machine" (body)...you would see fewer golf-related injuries and much bigger improvements in golf swing mechanics, power and consistency.

 

There are a ton of golf fitness trainers coming out with programs for golfers. Just be cautious in what you read and apply to your program. Thoroughly check out the source before making any buying decision.

 

And yes...there are 2 forms of stretching for golfers.

 

1) Dynamic (movement) Stretching for pre-golf, on the course and and before practice.

2) Static Stretching for after golf and in the morning after a warm shower.

 

In regards to strength, try to focus on core rotational exercises with dumbbells, medicine balls and tubing. You don't ever need to go to a gym to do a very effective "in-home" golf fitness program.

 

Every golfer has different issues in regards to their golf fitness needs. Take some kind of a golf fitness evaluation to determine a base-line fitness level.

 

That's all for now.

 

I'll be around to help as much as my schedule permits it!