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Why is a Dynamic Warm-up better than a normal warm-up?

Why is a Dynamic Warm-up better than a normal warm-up?

Why is a Dynamic Warm-up better than a normal warm-up?

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!

Adam Stevenson is a TPI Certified PGA Professional.  So, he knows what he is talking about when it comes to stretching and warm-up exercises before you head to the first tee!  Using a Dynamic warm-up is far more efficient in getting the muscles firing in the correct sequence.  Watch the video, and then try this out before your next round. Then, you won’t be sorry!

Dynamic Warm-Up is the Key!

I know that most of you don’t have access to a PGA Tour fitness trailer, however, you still need to warm up… and not just any run-of-the-mill warm up. You need a dynamic warm up.

A good dynamic warm up will help jump-start your body and your performance, and it is
perhaps the simplest way to prepare your body for a day of high performance at the golf course. By doing a good dynamic warm up, you are actually loosening up any stiff joints, gaining stability and at the same time preparing your nervous system to fire those ever so crucial signals out to your muscles to help them work in an efficient pattern that will lead to a golf swing that can deliver performance!

Below is a dynamic warm up that will help you loosen up your joints and muscles, as well as fine tune your nervous system so that you can move more efficiently to help prevent injury’s and improve your performance.

Even though a dynamic warm up will help loosen up those tight muscles and joints, it is by NO means a substitute for correctional exercises that will remove physical limitations. Therefore, I highly recommend you visit a TPI expert in your area. You can find a local expert that can help you locate and remove any limitations on this link www.mytpi.com. Don’t have an expert in your area? Then I strongly recommend you ordering a copy of my book, the Golfers Handbook.

Source: Adam Stevenson  Golf Wrx

Thanks for watching – Why is a Dynamic Warm-up better than a normal warm-up?

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This Stretch is all you need - If you only have time for one!

This Stretch is all you need – If you only have time for one!

This Stretch is all you need – If you only have time for one!

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!

If you arrive at the course just in time for your tee time but have five minutes to spare before you tee off, try this stretch demonstrated by Ken Pierce of Golfgym.com. It uses all the “golf-specific” muscles in your torso and upper body.  As Ken is using, instead of the car, use the golf cart as you wait on the first tee before your round begins.  You won’t be sorry!

You may very well be the exception, but even though we know better, golfers in general, do not like to properly get ready before playing or practicing. Frankly, only a small percentage of golfers even take the time to practice, let alone beforehand.

There are so many articles, TV programs, coaches and trainers with different ideas on the proper way to get ready for a round of golf that it can be quite puzzling as to what to do first. There are different methods of stretching as well. 

Static stretching is where you get into a position and hold it for 10 to 15 seconds.

This type of stretching has been found to actually slow down your fast twitch muscles that are critical to performing a fast golf swing. “Dynamic” means your body is continuously moving during the stretch. It is generally more golf specific because it should involve a twisting or swinging motion. Dynamic stretching is also better because it helps to warm up the muscles that will be used throughout the round.

Read the rest of this article here.

Source: GolfGym

Thanks for watching – This Stretch is all you need – If you only have time for one!

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Recapture Your Driving Distance and Lose the Pain

Recapture Your Driving Distance and Lose the Pain

Recapture Your Driving Distance and Lose the Pain

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!

For over 20 years, Katherine Roberts has been a nationally acclaimed golf fitness expert.

Her ‘Yoga for Golfers’ program is hosted by the Golf Channel, and her 9 DVD’s are tailored to your individual level of yoga experience from rank beginner to advanced. You will love your body’s improved mobility and stability, even after viewing the Par Level 1 video.

Senior PGA Tour Player Gary McCord and several other top tour players credit Roberts with keeping them fit and competing at a high level. McCord says, “Following her yoga program for golfers is keeping me fit and feeling like Gumby. Loosen up and give it a try!”

I can assure you from personal experience that the hamstring stretching, etc., that I have recently practiced with my local yoga instructor has erased my back pain and increased my distance with all my full shots. So if you want to increase your flexibility and lose the pain, this is for you!

Read about Katherine Roberts and the ways she can help you to enjoy your golf.

Recapture Your Driving Distance and Lose the Pain

Katherine Roberts

Founder and President, Yoga for Golfers®
Nike Swoosh Elite Athlete and Advisory Staff Member
Certified, NG360 – Nike’s Golf Conditioning Program
Gray Institute Fellow, Applied Functional Science and Chain-Reaction Biomechanics

For more than a decade, Katherine has been a leader and an innovator in the world of golf fitness. Her unique and highly effective approach to golf conditioning is a fusion of Western bio-mechanical science and Eastern mind/body conditioning that increases performance for serious sports athletes and golf enthusiasts of all levels.

Katherine’s work has been profiled by USA TODAY, The NY and LA Times, The National Post, Golf Magazine, Golfweek, US Airways Magazine, and Asian Golf Monthly. As a Golf Magazine Fitness Panel expert and a regular contributor to The Golf Channel, she has appeared on The Turn, The Big Break, Your Game Night, How Low Can You Go, and Game ON! Her golf fitness series, Swing Fault Solutions, continues to air in The Golf Channel’s international markets. She is the producer of nine DVDs and author of the ground-breaking book Yoga for Golfers (McGraw-Hill). Her second book, Swing Flaws and Fitness Fixes, was in partnership with Top-100 Golf Instructor, Hank Haney.

To read the full story and get the DVDs, click here.

Source: yogaforgolfers.com

Picture: Jasmine Kaloudis

Thanks for reading – Recapture Your Driving Distance and Lose the Pain

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mine Kaloudis

Jasmine Kaloudis

Jasmine Kaloudis

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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5 Key exercises for Senior Golfers - #4 works great!

5 Key exercises for Senior Golfers – #4 works great!

 

5 Key exercises for Senior Golfers – #4 works great!

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!

For most of us, golf stretching, golf strengthening are all no brainers.  We all know that they are necessary. 

BUT, how many of us actually do any stretching or exercise.  Based on the strength and flexibility of the majority of my golf students, not many.  My guess would be less than 5%.  Why?  Again my guess is 1. Time, 2. Motivation, 3. Most stretching and strength exercises are challenging for an aging body.

So what if you could find 5 exercises that need no equipment, not a lot of time, and are fairly easy to do.  Would you do it then?  I certainly would.

Mark Aumann of PGA.com tells us of 5 easy to do exercises for senior golfers that will, without question, get us in better shape, increase our strength and flexibility, and, therefore, result from all that… PLAY BETTER GOLF!

 

For most older golfers, doing a few knee bends and shoulder swings on the first tee is about the extent of their warm-up routine. And that’s fine for the short term.

But John D’Amico, a Naples, Fla.-based physical therapist believes in order to keep playing long after retirement, senior golfers need to work harder to maintain what strength, stamina and power you have left — because after a certain age, it’s almost impossible to make great gains in physical fitness.

If you don’t have it by then, D’Amico said, you won’t be able to regain it.

“Fitness for life after 50 isn’t about making great gains,” said D’Amico, who owns Golf Fitness Edge and presented his findings as part of the PGA Merchandise Show last month. “In the long run, it’s about slowing down loss. It’s kind of like building a retirement account for your body that you can draw from.

“This is really important after age 70 because we lose the ability to produce greater amounts of power and strength — two things that are critical to the golf game.”

So how do you maintain your physical fitness later in life? D’Amico said there are five simple exercises anyone can do at home — without expensive equipment — that will go a long way to helping your flexibility, balance, strength and power.

Don’t let the names fool you into thinking these exercises are complicated, D’Amico said. On the contrary, they mimic movements you learned to do early in your life.

Here’s a description of each exercise, with illustrations.

1.Seated Thoracic Posture Restoration.

1. Sit tall in a high-back dining room chair
2. Place a small bath towel rolled length ways at the level of the bottom of your shoulder blade
3. Gently push your mid back into the towel without pain for two minutes
4. Move the towel up your shoulder blades, holding each for two minutes gently without pain. The last towel position will be at the top of the shoulder blade
5. Perform this exercise 1-2 times a day
6. Watch TV or on converse with someone across the room to promote proper posture. Do not read, use phone, tablet or computer while doing this exercise, as this will negatively influence your posture

2.Breathing Mechanics Restoration.

1. While sitting or standing straight in an upright torso posture, hands on lower ribs
2. Place hands on outside of lower ribs
3. Relax your body and take a normal breath
4. Feel your hands push away from your body as you breathe in
5. Feel your hands pull in as you breathe out
6. Five repetitions, five times per day

3.Single Knee to Chest Hip Stretch.

1. Resting on a firm surface or bed (pillow optional) gently brace your stomach
2. Use a bed sheet to pull your thigh towards (not to!) your chest. Do not move past a point that the pelvis begins to rock on the low back. You may notice this as the point your straight leg begins to lift up
3. The total limit of this exercise is 120 degrees. This point may take months to attain
4. Perform for 90 seconds to two minutes each leg, one to two times per day
5. Perform gently without any pain

5 Key exercises for Senior Golfers – #4 works great!

4.Hip Hinge Goblet Squat.

1. Stand tall
2. Activate (gently brace) your stomach muscles
3. Arms Across your chest with 5-pound dumbbell or two-liter soda bottles in double-bagged plastic grocery bags at your chest
4. Maintain your head, spine and pelvic posture, as if you had a board nailed from the back of your head to your tailbone
5. Push your tailbone back and down as you begin to hinge hips, knees and ankles simultaneously Maintain the bottom of the dumbbell or seltzer bottle against your body throughout the exercise
6. Depth of squat is controlled by your ability to maintain your head, spine and pelvic posture
7. When learning this exercise it is best to perform five reps, four times per day
8. After learning this exercise and as a warm up for golf perform sets sets of 10 repetitions

5.Standing Cross-Body Crawl Pattern.

1. Standing with hands at shoulder level, lift one hand and the opposite foot six inches.
2. Return to original position
3. Repeat with other hand and foot
4. If balance is an issue you may stand at countertop and if necessary keep one hand at a time on counter
5. Perform this exercise 20 repetitions, five times per day
6. Try to perform this exercise rhythmically, and maintain your balance for safety

The result of doing these exercises should improve all the things that control the physical part of your golf game, D’Amico said.

“In developing a better body and better mind, we can develop a better body-swing connection,” he added.

Source: Mark Aumann    PGA.com

Pictures: Elvert Barnes   PGA.com

Thanks for watching – 5 Key exercises for Senior Golfers – #4 works great!

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