"Everybody can improve the range of motion in their body, if they stretch the right muscles the right way, at any age, and the most important fundament of stretching is breathing," says Roger Fredericks on this episode of Golf Fitness Academy.
Episode Details:
Flexibility Tests
Hamstring
With a chair, place both hands on the top of the back of the chair. Place your dominant side foot in front of your weak side foot and bring that off knee flush up against the back of your dominant heel. From here, stand up and lock the lead knee (right hand if you are right-handed) and walk your hands down the back of the chair as far as you can go without bending the lead knee. This test is focusing on hamstring fucntion. If you have disfunction in your hamstrings, the stability in the lower body is compromised.
Improving Hamstring Flexibility:
Hamstring Stretch
Lay flat on a bench or the ground. Using a rope or towel, stretch your hamstring by actively raising your leg with the rope so that your hamstring can relax. Hold the stretch for one to two seconds. Concentrate on exhaling on the active part of the stretch and inhaling on the release of the stretch. Make sure to keep the inactive leg flat on the ground.
Adductor Stretch
The reciprocator to the hamstring is your adductor, so we need to stretch this out as well. In the same position on a bench, with the same rope or towel, stretch your adductor by actively rotating your leg in a clockwise motion away from your opposite leg, again concentrating on exhaling on the active part of the stretch and inhaling on the release. Increased range of motion in your hip will increase rotation in your golf swing and help turn through the swing.
Abductor Stretch
n the same position on a bench, with the same rope or towel, stretch your abductor by actively rotating your leg in a clockwise motion toward and past your opposite leg, again concentrating on exhaling on the active part of the stretch and inhaling on the release.
Guidelines on Pain
If you feel pain, you have surpassed the first level of resistance, and are forcing the stretch. Find the first level of resistance, and release the stretch before actively stretching the muscle again.
Pretzel Test
For a right-handed golfer, begin by laying on a bench and cross your left foot over your left leg and place it flat on the ground outside your right leg. Cross your right arm across your left knee with your left hand directly behind you and flat on the ground. If you cannot align your shoulders along the same plane as your left thigh, your rotation is limited.
Seated Trunk Rotation
Do not begin spinal rotation until you have stretched your lower body. Seated on the edge of a chair with your feet flat on the ground at shoulder width, rotate your trunk and place your hands on the arm and the back of the chair to hold the stretch. This stretch should be held for one to two seconds. Stretch both sides.
Bookends
In a hook laying position with hands together, keep your legs together and still as you open up your chest and torso by taking your top hand away from the opposite hand, hoping to touch the ground on the opposite side.
Windmill
Standing with feet wider than shoulder width with legs still braced, stretch each arm wide away from the center of the chest to form the windmill. Rotate the windmill now by hinging and rotating at the hip so that one hand reaches flat on the ground and the other arm reaches straight toward the sky. If you cannot get your hand to the ground, use a chair to stretch within your limitations.
Shoulder Flexibility Test:
Laying supine with knees bent so feet are flat on the ground, start with your hands by your side and rotate them along the ground as you try to reach parallel with your spine and legs.
Performance Tip
Gravity Pose
Lying supine, with legs elevated with hips and knees flexed about 90 degrees, remain relaxed in this pose for 5 to 10 minutes. Let gravity overpower your muscles and joints into a state of relaxation.
Hip Flexor
Standing tall, place one foot flat on a chair or something about knee height. In neutral pelvic posture, lean forward toward the elevated foot to feel a stretch in your groin and hips.
To learn more contact:
Roger Fredericks
La Costa Resort & Spa
www.Fredericksgolf.com
email: info@roger4par.com
Phone: 888-304-FLEX
