FloydPT38
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Here is a link for some stretches to "do at the office" which are also good for golf. Check the links to additional stretches.
Video: Shoulder stretches and upper back stretches for the office - MayoClinic.com
What do you do for stretches?
- Thread starter Matt 4-L
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Here is a link for some stretches to "do at the office" which are also good for golf. Check the links to additional stretches.
Video: Shoulder stretches and upper back stretches for the office - MayoClinic.com
FloydPT38
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It depends on how tight it is compared with the right one. Most people have one side more flexible than the other- usually their throwing arm. If it's a small amount don't worry about it other than learn a few basic capsule stretches. See the previous link and Fredericks is a good overview/pretty good program.
One of the easiest comprehensive stretches is to get a club or hold on to something sturdy and "stretch into the ideal backswing or perfect follow through and hold. - Hold 20-30 seconds when you are away from the course or 2-4 seconds when you are about to actually play. Where you feel the tightest/most resistant is what you should focus on.
Guitar Hero
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I use a Med-X machine for my back and hams. Works great.
Matt 4-L
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Thanks for the link, that is what I am looking for, something I can do through out the day.
jimmyt
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Matt,
You initially started this thread on Roger Frederick, did you actually purchase the DVD set or were you just looking for advice first. Well I have Roger Fredericks dvd set and as I said there are 6-7 good shoulder exercises.
PM me and we can talk further.
Jim
jimmyt
New
Originally Posted by FloydPT38
Here is a link for some stretches to "do at the office" which are also good for golf. Check the links to additional stretches.
Video: Shoulder stretches and upper back stretches for the office - MayoClinic.com
I just looked at the video its a good place to start, and doing something is better than nothing, however all of those exercises plus many more ar available in the Fredericks DVD. Depending on were you start you can take 20-45 minutes workouts about 3-4 times a week.
I also add cardio bike riding 4-5 times a week and lift weights 3-4 times a week. Many times I lift then stretch the very muscles I was working. I believe in mixing it up so not to get bored.
Here is a link for some stretches to "do at the office" which are also good for golf. Check the links to additional stretches.
Video: Shoulder stretches and upper back stretches for the office - MayoClinic.com
I just looked at the video its a good place to start, and doing something is better than nothing, however all of those exercises plus many more ar available in the Fredericks DVD. Depending on were you start you can take 20-45 minutes workouts about 3-4 times a week.
I also add cardio bike riding 4-5 times a week and lift weights 3-4 times a week. Many times I lift then stretch the very muscles I was working. I believe in mixing it up so not to get bored.
birdie_man
New
I hear you.
My left shoulder and the left side of my neck still ache more than they should.
Injuries are serious business! (and this isn't even bad- just some soreness)
You feel invincible until you do get hurt.
Stretching I think is a must.
birdie_man
New
That's interesting my right arm tests out better too. (my throwing arm)
I can touch easy when my right arm is over the top of my head. I can still do it the otehr way around but not too easy. My right arm feels like it is the one holding me back. It is tight in the front of the shoulder I think.
Good post.
The Samson Stretch is freaking good too. And "The Stick."
Only 2-4 seconds on the golf course? I think we have been over this before. Any longer than that is bad why? (I cannot remember)
Guitar Hero
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What about PNF and dynamic streaching? Anyone doing this and does it work?
FloydPT38
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It could be the front as most people are a bit tight in their pectorals. Often due to the fact that we do more things (drive, computer etc) with our arms in front. Instead of mixing activities that emphasize both front and back. A great check is to lie down on your back with your hands clasped behind your head like you were watching the clouds thinking about winning the Masters. You want there to be very little tension in your elbow/upper arm/shoulder. You need to be able to do this very relaxed. If one side is tighter than the other work on the tight side. This will come into play in keeping your posture.
Why do you feel like your right one is holding you back?
FloydPT38
New
Basically, longer than 2-3 seconds relaxes the muscle too much to fully engage. When you are about to engage in an activity you want to do more dynamic stretches. Static stretches are ones you would do away from the course - holding 20-30 seconds. Dynamic ones are active - do a quick search on google and you'll get many examples.
I also had this in my archives.
Fradkin, A J. Sherman, C A. Finch, C F.
Improving golf performance with a warm up conditioning programme.
British Journal of Sports Medicine. 38(6):762-5, 2004 Dec.
OBJECTIVES: To determine whether a golf specific warm up programme (both immediately prior to play and after performing it five times a week for 5 weeks) improved performance in 10 male golfers compared with 10 controls matched for age, sex, and handicap.
METHODS: Twenty male golfers were matched for age (+/-2 years) and handicap (+/-1 stroke). Club head speed was assessed by two dimensional video analysis in a laboratory setting. In week 1, all golfers performed 10 strokes. In weeks 2 and 7, the controls underwent the same procedure as in week 1. The exercise group performed the golf specific warm up followed by their 10 strokes. Between weeks 2 and 7, the exercise group performed the specially designed warm up five times a week for 5 weeks.
RESULTS: The mean club head speeds of the exercise group improved at each testing week. Between weeks 1 and 2, golfers in the exercise group improved their club head speed on average by 3-6 m/s (12.8%), and between weeks 1 and 7, they increased their club head speeds by 7-10 m/s (24.0%). With the exception of one golfer whose club head speed varied by 1.7 m/s, the mean club head speeds of the golfers in the control group hardly varied over the testing period (range: 0.3-0.8 m/s). A significant difference (p = 0.029) was found between the mean club head speeds of the exercise and control groups over the duration of the study, and a significant interaction over time (p<0.001) was also found.
CONCLUSIONS: This study has shown that golfers' performances will be significantly improved by undertaking a golf specific warm up programme compared with not performing the warm up.
- In this program they did hold a few of the stretches for 5 seconds.
FloydPT38
New
Yes, to both and they work. However, it often doesn't work because people do it in isolation. Example. Someone appears to have tight hamstrings so you do some PNF and other stretches but they don't improve. Reason: Someone sits all day and their hip flexors are very tight which pulls their pelvis. When the hip flexor gets a little more flexible then the hamstring often responds. The greater your knowledge of biomechanics the more effective the techniques.
birdie_man
New
Floyd...it just felt tight in the right shoulder. I thought it might indicate that is the area limiting me.
This stuff is neat I want to explore this more now.
This stuff is neat I want to explore this more now.
mjstrong
New
He makes a very good point. Often an "area" of concern is due to a lack of flexibility or stability in one or both of the joints on either side of it. His example above is probably the most common one of these.
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