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Posts Tagged ‘stretching’

A stretch for the Ages - For good posture and a good golf swing - try this!

A stretch for the Ages – For good posture and a good golf swing – try this!

A stretch for the Ages – For good posture and a good golf swing – try this!

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!

Roger Fredericks is one of the worlds leading experts on stretching.  

Particularly as it pertains to the golf swing.  Roger has many great stretches, but this one, particularly, is one that, after seeing this video, I do every day of my life.  And I can assure you from personal experience, this stretch has made a huge difference not only in my golf swing but in my day to day activities!  Check this out!

Source: www.rogerfredericks.com

Thanks for watching – A stretch for the Ages – For good posture and a good golf swing – try this!

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PLEASE SUBSCRIBE TO MY CHANNEL, LIKE THIS VIDEO, SHARE IT WITH A FRIEND, LEAVE A COMMENT!

Top 4 things to prevent back pain on the course - #2 is critical!

Top 4 things to prevent back pain on the course – #2 is critical!

 

Top 4 things to prevent back pain on the course – #2 is critical!

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!

There is nothing worse than having a spasm in your back while trying to play a round of golf. 

In my late 20’s and all the way through to my mid 50’s I struggled with back pain.  The golf swing is not a natural motion and puts a lot of strain on the lower back, particularly if you practice and play a lot.  I discovered in my mid 50’s that elongated hamstrings were the key to getting rid of my lower back pain.  As soon as I started doing a stretching regimen that included really working my hamstrings, my back pain went away, and I have been mostly pain-free from that moment on. 

The travellinggolfer.com gives us 4 things to do to prevent back pain.  Check it out!

Top 4 things to prevent back pain on the course - #2 is critical!

 

Once you hit the 30 year-old mark, inevitably you’re going to start experiencing some back pain. There are just a few parts of our bodies that weren’t built properly, and the back certainly falls in that category.

Back pain doesn’t need to be the downfall of your handicap, though. There’s no need to ‘Pull a Tiger‘ and bow out of the round. As long as you prepare properly and manage your back pain according to this advice, you shouldn’t even have to shed a stroke off your round.

1. Take the Torque Off Your Back.

We all like the crush the ball off the tee, and in order to do this, we swing hard. We build club head speed by rapidly rotating our shoulders, hips, and back during our swing, which causes a lot of stress on our lower back. Go to the range, and start practicing a fluid, smooth swing. By rotating your entire body in a more fluid motion, you’ll feel the pressure ease on your lower back, and much of that energy will be transferred into your shoulders and hips.

At first, it’s going to be frustrating as you may feel like you’re losing power. It takes time to get comfortable with a fluid swing, especially if you’re accustomed to a hard, rapid stroke (which probably caused your back pain to start).

2. Stretch and Warm Up Properly.

The worse thing you can do for your back is to show up right at tee time after a 30 minute drive in your car, and start swinging your driver off the tee box. It’s extremely important to stretch out for at least 10 minutes before even hitting a ball. There are great devices on the market, such as the Trueback, built to help alleviate back pain, and stretch out the spine. If you use the Trueback for 10 minutes before your round, and 10 minutes after, much of the pain and stress will be alleviated.

It’s also important to stretch your hamstrings, allowing for fluid hip rotation. The old-fashion ‘bend over and touch your toes’ will work to loosen up these muscles before the round.

To see the other 2 back pain prevention techniques, click here.

Source: travellinggolfer.com

Pictures: travellinggolfer.com    Eugenio “The Wedding Traveler” WILMAN

Thanks for reading – Top 4 things to prevent back pain on the course – #2 is critical!

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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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Would you like to curve the ball left or right at will? Watch!

PLEASE SUBSCRIBE TO MY CHANNEL, LIKE THIS VIDEO, SHARE IT WITH A FRIEND, LEAVE A COMMENT!

 

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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PLEASE SUBSCRIBE TO MY CHANNEL, LIKE THIS VIDEO, SHARE IT WITH A FRIEND, LEAVE A COMMENT!