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Posts Tagged ‘stretching for golf’

Roger Fredericks Two Easy Exercises for C-Curve Posture.

Stretching for Golf – The Real Secret!

Stretching for Golf – The Real Secret!

Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional.  I invite you to enter into a discussion on this or any article on the golfchats.com website.  The input is for the entire subscriber base to learn something new each time!  Please post your comments below.  Keep it clean and tasteful.  We are here to learn from one another!

When it comes to stretching for golf, Roger Fredericks is one of the world’s leading people. 

He has collaborated with the top sportsman and women to truly understand the human form and how to get the most out of your daily stretching routine.  I read every article that Roger ever writes, and here he explains why some stretches don’t work.  When I saw his headline, I knew I had to share because this statement has plagued me for years.  Finally, I now understand why my stretching routines were futile and not getting the results I was looking for.  Roger explains “chains,” and if you want to improve your stretching, you had better know what they mean!

Why Stretching a muscle…….Doesn’t always stretch the muscle.

By Roger Fredericks

“Hey Roger, I don’t get it? I’ve been stretching my hamstrings for years, and they‘re still tight. Even when I was a kid, I couldn’t touch my toes and I still can’t!”

If I had $10 for every time I’ve heard that, or something similar, I’d be in a considerably higher tax bracket!

The truth is that many people think that by stretching a particular muscle is going to get that muscle flexible – especially the hamstrings. However, that usually isn’t the case. Remember, that muscles work in ‘Chains’ ( much like tile on a roof) and they all run and work together. Therefore, when one aspect of the chain is tight, other muscles in that chain are apt to be tight as well.

For example, whenever I see a tight upper back and shoulder (which is becoming epidemic in our culture), I’ll see a tight calf just about every time. When I see this condition, I’ll usually go to work on their calves and work up the chain and finally get to their upper back. My Clients are always amazed at how their shoulders are feeling better when I often times don’t even touch them!

Regarding golf, many people struggle with straightening of their legs in their golf swings, and upon recognizing that they’re hamstrings are tight, will begin feverishly stretching their hamstrings – and as I mentioned – usually don’t get acceptable results. The reality is that the hamstrings work closely with the Inner thigh muscles – Outer thighs, Quadriceps- Hip flexors and Glutes – and ‘Especially’ The Pelvic Flexors and Extensors. All of the programs in my book ‘The Flexible Golf Swing’ and my DVD ‘Secrets of Golf Swing Flexibility’ are arranged so that you’ll be working ALL of the muscles in their respective chains.

 

Source: Roger Fredericks

Pictures: Roger Fredericks

Thanks for reading – Stretching for Golf – The Real Secret!

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3 Simple Stretches for your golf game - #1 is Essential!

3 Simple Stretches for your golf game – #1 is Essential!

3 Simple Stretches for your golf game – #1 is Essential!

Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional.  I invite you to enter into a discussion on this or any article on the golfchats.com website.  The input is for the entire subscriber base to learn something new each time!  Please post your comments below.  Keep it clean and tasteful.  We are here to learn from one another!

Here are 3 simple exercises that you can do every day in your home. 

The only piece of equipment you need is either your driver or a broom handle.  Do these stretches just before you tee off if you do not have time to warm up on the range.  And even if you do have time to warm up, do these before you get started, and you will have an easier time getting into “full swing mode.”

Easy Peasy!

Source: Mel Sole Golf Schools

Thanks for watching – 3 Simple Stretches for your golf game – #1 is Essential!

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Roger Fredericks Two Easy Exercises for C-Curve Posture.

Roger Fredericks Two Easy Exercises for C-Curve Posture.

Roger Fredericks Two Easy Exercises for C-Curve Posture.

Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional.  I invite you to enter into a discussion on this or any article on the golfchats.com website.  The input is for the entire subscriber base to learn something new each time!  Please post your comments below.  Keep it clean and tasteful.  We are here to learn from one another!

Posture is a key element of the golf swing. 

Because you rotate around your spine, a straight back in the address position is very important.  If your posture is poor and your back is rounded at the address position, you are doomed before starting your backswing!

Roger Fredericks Two Easy Exercises for C-Curve Posture.

Fortunately, we have Roger Fredericks, golf flexibility expert, to show us the correct way to improve our posture, not only for our all-important golf swing but also for a pain-free back in our everyday lives! Click on the link below for Roger’s expert advice.

In my experience, I’ve come to believe that over 80% of generic back problems are due to tight and imbalanced hip muscles. When the muscles around the pelvic girdle tighten and shorten, the hip girdle changes it’s tilt, the spine changes it’s curve, and the entire body begins to compensate, causing friction on the spine – and other joints. In time, the friction of the joints cause deterioration …then pain.

When the muscles around the pelvis are compromised, we’ll see either a). Forward Tilt, b). Under Tilt, or c). Rotated or Elevated – so that one side of the hip is either forward or higher than the other. In either case, when the muscles around the pelvis remain imbalanced, there’s usually discomfort.

This week, I’m giving you two simple exercises that will help people with C Curve Posture or Under position.

This posture type is common among our elderly and in regards to golf, is nearly always a sign of instability in the lower body. Just like a boat that isn’t anchored will usually drift away, when the lower body doesn’t stabilize in the golf swing, the upper body and arms will tend to flail around.

TOWEL SEQUENCE 1 & 2 by Roger Fredericks

I encourage you to determine what posture type you are, then select the Posture DVD that fits your Posture Type and get on the full program.

Remember…..GET STRAIGHT……THEN STRENGTHEN!

Pictures : Roger Fredericks       Mel Sole

Thanks for reading – Roger Fredericks Two Easy Exercises for C-Curve Posture.

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Guess which important body part you're forgetting to exercise?

Guess which important body part you’re forgetting to exercise?

Guess which important body part you’re forgetting to exercise?

Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional.  I invite you to enter into a discussion on this or any article on the golfchats.com website.  The input is for the entire subscriber base to learn something new each time!  Please post your comments below.  Keep it clean and tasteful.  We are here to learn from one another!

These days, golf fitness experts emphasize strengthening and conditioning for the core muscles, the quadricep muscles, and the glutes. (Thanks, Tiger!)  

That is fine, but one area that I think gets neglected is the Achilles’ tendons and the calve muscles. If you know someone who has snapped their Achilles heel. . . . my son and also a neighbor recently suffered from this . . . . you know that their pain is off the charts and their recovery takes over one year. No golf for over a year – ouch!

For the best exercises with no special equipment, see what William A Pratt M.D. And Keith Jennison recommends in the ‘Year-Round Fitness’ article in Links magazine.

Bonus! You’ll also see 6 other short fitness articles here from people like Gary Player on all the parts of a golfer’s body that need to be kept in shape.

Guess which important body part you're forgetting to exercise?

Stretching at the office during the day can not only ease fatigue but improve your flexibility for your golf on the weekend!

   The Winter Issue of LINKS Magazine talks about this all-important part of the game.

Frank W. Jobe, M.D. and Diane R. Moynes, M.S. 1986.

Here’s an excellent exercise, called the Opposite Arm and Leg Lift, that strengthens the extensor muscles in your back. Starting out on your hands and knees, raise the left arm and the right leg and extend them straight out. Hold for a count of 10 (which is not easy) and then slowly lower them to the floor. Repeat with the same arm and leg and try to do 10 repetitions. Don’t switch after every exercise; complete a set of 10 using the same arm and leg. Then you can switch to the opposite arm and leg (right arm and left leg) and start another set of 10. 30 Exercises for Better Golf

Butch Harmon 1996.

If you want to improve your swing strength, escape the rough better and control your mis-hits, you must increase the strength in your hands and wrists. Purchase a set of hand grips and get into the habit of squeezing the grips a little bit every day, doing an equal number of repetitions with each hand. You might find that, at first, you can do only 10 squeezes before your hand is too fatigued to close the handle. That’s fine, don’t worry about it. Just keep at it. See if you can make it to 15 squeezes at a time, then 20. Keep your hand grips handy, even carrying them in your briefcase so that you can do a few extra squeezes at the office. The Four Cornerstones of Winning Golf

Karen Palacios-Jansen 2011.

This pose, called the Crescent Lunge, strengthens the gluteal and quadricep muscles and strengthens hip flexors, psoas and quadriceps. Hold a golf club in your right hand, resting the clubhead on the ground, and place your left hand on your left hip. Bend the right knee and place your right foot in front of you. Take the left foot behind you and lift high onto your left toes. Inhale as you slightly bend the left leg, engaging your left gluteal muscle, and press your left hip forward. Do not allow the right leg to move beyond a 90-degree angle. Keep the knee directly over your ankle and be sure to maintain proper posture. Repeat the move 10 times and switch legs. Golf Fitness

Gary Player 1995.

The pectoralis major, the large muscle in your chest, is instrumental in lifting the club and hitting the ball at impact. To train it, stand upright, holding a dumbbell in each hand, and let the arms hang next to your sides with the palms facing forward. Turn the dumbbells in toward your body so that your palms are facing outwards, and hold the contraction for five seconds. Repeat 10 times. Fit For Golf

William A. Pratt, M.D. and Kieth Jennison 1979.

This exercise is designed to stretch and condition the Achilles tendons and the muscles of your calves. If you are going to play your best golf and have your body move in harmony, these muscles and tendons must be kept in shape. Start by standing on a stair, large book or block of wood, with weight on the balls of the feet and the heels raised. Count 1, then lower your heels. Next, count 2 and raise your heels. Start with 10 repetitions and then increase to 20, and then 30, until your body almost demands it.
Year-Around Conditioning for Part-Time Golfers

Cindy Reid 2005.

To get the feel of what a full shoulder rotation feels like, sit upright in a straight-backed chair with your back straight and your feet on the floor, shoulder width apart. Now, turn your upper body to the right so that you can grab the back of the chair with both hands. You should do this without coming out of the seat or letting your feet leave the floor. From this position, rotate your head back to the front to increase the intensity of the rotation. Hold your body in this position for 30 seconds and repeat on the left side. Get Yourself in Golf Shape

Guess which important body part you're forgetting to exercise?

Rotational stretches will help with a shoulder turn and “uncoiling” on the downswing, giving you more power!

Vijay Vad, M.D. 2007.

This exercise, called the Hundred, focuses on building endurance, particularly in the core. Lie flat on your back with your legs extended and your feet slightly turned out. Engage your abs by dropping your navel toward your spine, and raise your legs about 12 inches so your calves are no longer touching the floor. Reach your hands toward your knees and slowly bring your head off the floor, tucking your chin into your chest so you can look at your navel. Pump your arms up and down in a parallel fashion for a count of 10 full breaths. Try to keep your arms in rhythm and the tips of your shoulder blades in contact with the floor. If you feel any neck tension, rest your head on a pillow. Ultimately, you should be able to work up to 100 total pumps for a complete core workout. Golf Rx

Source: LINKS Magazine

Pictures: Maria Ly

Thanks for reading – Guess which important body part you’re forgetting to exercise?

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