A simple pose that will do wonders for you – especially suppressing back pain. In a short amount of time, you’ll begin to feel your back begin to ‘melt’ into the floor. As the body relaxes, you’ll find that your pelvis will relax which will then ‘let go’ of it’s grip on the spine. You can spend 5 minutes up to 30 minutes in this incredibly effective pose.
Category: Flexibility
Importance of Flexibility
In this video, I’m giving you a short overview of ‘Why’ flexibility is so important in the golf swing. If you’re now depressed because you’re not flexible, don’t worry – because – Everybody, no matter what the age can improve the range of motion in their bodies ‘If they stretch the right muscles – the right way’. (And, I just happen to know where you can find a flexibility program to do just that!).
Explanation of the Hamstrings
Exercise – Explanation of the Hamstrings and their function in the golf swing. Tight hamstrings and their corresponding muscles play a MAJOR role in the golf swing! These muscles affect your lower body in a big way – AND, the Lower body dictates to the upper body during the swing. If your Hammies and lower body muscles aren’t functional, your lower body won’t be able to stabilize and allow the upper body to coil effectively against it. This video will explain the role of the Hammies as well as test them to determine where you’re at’. Let me know how you do by leaving your comment below.
Importance of Breathing
Great Breathing Method for Golf and Sports
Unfortunately, I’ve found that the majority of people in our culture actually Breathe improperly. This is largely due to the Forward Flextion – sitting down culture that we live in. Proper breathing begins in the lower diaphragm with the oxygen bellowing upwards. People whose hips and shoulders are out of position nearly always breathe from their upper thorax which creates a shallow breath which is not as powerful as the powerful breaths resulting from the lower diaphragm. Generating what’s called IAP – Intra Abdominal Pressure is a must for better health, focus and relaxation.
Tension is PUBLIC ENEMY #1 in Golf… and Life, for that matter; And, without question, the best way to ‘Take a Swing at Tension’ (which is a phrase I heard from fellow teacher Dean Reinmuth), is by
taking some full and deep breaths, starting from the abdomen on up.
Watching a basketball player at the Free Throw Line, or a baseball pitcher about to go into his windup, you’ve probably noticed that they’ll always take a few deep breaths before delivering their shot or pitch. However, we don’t always see this with amateur golfers – who in large part, have more time to stand over the ball and ‘think’ about it; which often freezes them and inhibits their oxygen and neuron flow throughout their swing.
Taking a couple deep breaths (especially when you’re feeling ‘Up Tight’) while visualizing your intended shot at the target, will certainly help you make a Smooth and Rhythmic golf swing.
In today’s video, I demonstrate a Breathing Method on how to breathe which will certainly help you keep yourself from ‘Choking’ when you’re getting into Crunch Time.
Testing Your Shoulder Turn
In this video, I invite you to test your shoulder turn so that you can determine just how much you should try to turn. This test is very revealing and give you a good baseline of your ability to ‘turn and load’.
Do Some Sit To Stands
For Better Stability On and Off The Golf Course
Good Golf DEMANDS a Strong Lower Body and a Flexible Upper Torso!
However, legions of golfers (especially seniors), have weak lower bodies and Inflexible Upper Torsos.
Being able to Rotate your Upper Trunk against a Solid and Strong Lower Body in your golf swing will create superb separation between the Upper and Lower Bodies and allow the Lower Body to initiate the downswing in a balanced and powerful motion.
Although there’s no better exercise for the Lower Body than walking, making sure you have Strong Glutes and Legs go a long long way in your golf performance.
A simple exercise you can do at Home or at the Office (or Anywhere for that matter), are Sit to Stands – performed right from your chair. Because our culture promotes a sedentary lifestyle (mainly from sitting down to much), I highly recommend that my clients do a few Sit to Stands throughout the day to maintain Powerful Legs and Hips.
Do You Want Better Side Bend?
Then Put Some “Windmills” into Your Stretching Routine
There is more and more awareness being given today on the importance of Side Bend in the golf swing.
No Doubt…Side Bend occurs the more a golfer ROTATES through the shot. Side bend is a challenge for a high percentage of golfers especially seniors, when they have tight Chests – Obliques, QLO’s –and, Hip Flexors.
When those muscle groups get tight and lose Range of Motion, a golfer will tend to ‘Stand Up’ and Hyperextend rather than to ‘Get Down Into the Shot’. Without ample Rotation, a golfer will lose Centrifugal Force (Speed), and Power in their shots.
An exercise I do nearly every day are Standing Windmills (ideally against a wall), which keeps my torso limber and functional In my swing. If you’re not already doing Windmills (or Triangle Poses), I highly suggest you put them into your Stretch Routine! (And don’t be surprised that – when your finished, you’ll feel Lighter and Taller ON and OFF the course!
Increase Your Side Bend With Windmills
Not much is mentioned in Golf Instruction Circles regarding Side bend – particularly in the downswing.
A look at Tour Players clearly show that when they start down, their Right Shoulders actually go down and angled towards the ball. This is also in conjunction with their left hip and Left Shoulder turn out of the way. Ie, the left shoulder will be turning Left and Out of the Way; thus allowing the left side to open up and create Centrifugal Force and Power from the Right Side.
In order to have ample Side Bend in the swing, the muscle chains on the Sides of the Torso need to be limber. If they’re tight, the torso will definitely restricted and prevent the turning of the torso And, also diminish Centrifugal Force (Speed.)
The Windmill stretches will definitely help loosen up your Sides (Obliques), QLO’s, etc.
I personally do Windmills everyday (sometimes mixed in with Triangle Poses).
Standing Quad Stretch
In my opinion, THE #1 problem in our culture- is that we sit down too much!
Remember, we’re Hunters & Gatherers and were designed to be out in nature–walking, bending over – Ie, MOVING !!!
Because the majority of us don’t’ move enough, our legs don’t get enough motion that they were designed for, and consequently not only weaken, but begin to tighten up – especially as we age. Our legs also help support our upper torso, and when they tighten up, the upper torso begins to compensate and bends over Forward! This in turn, forces our hips to do the work and we lose our vertical relationship with gravity. In addition, our bodies begin ‘Fighting Gravity’ rather than to harmonize with it and our circulation, oxygenation, gets stifled.
What I HIGHLY recommend for my clients to do, is periodically during the day, simply stand up and put a foot on a chair, bed, short table, etc., and stretch out the quads. During the stretch, make sure you’re ‘gently’, pushing your pelvis forward and you’ll feel a good stretch in your quads.
You only have to hold the pose for around 10 seconds, but I assure you…it’s well worth it!!
For More Stability In Your Body and Golf Swing
Do Some “Sit To Stands” Periodically Throughout the Day
Lack of stability in your lower body– and being unable to stay in your spine angle, is often the result of having weak Glutes and Tight Hip Flexors. Because the entire body is a UNIT where all the muscle chains work in unison with one another, there are other reasons, but weak glutes are usually a major part of the problem.
WHY you ask? Because we live in a culture where we SIT DOWN TOO MUCH, and consequently don’t walk and MOVE enough! Therefore, the old adage of ‘If you don’t use it – you’ll Lose it’ applies here.
I’ve never seen a tour player who had weak glutes, BUT, I’ve seen plenty of high handicappers and senior citizens that do.
In the video above, I explain a simple exercise called SIT TO STANDS that will absolutely strengthen your glutes – as well as improve your leg and hip strength. Just doing these a few times a day will definitely help strengthen your glutes and posture, and get your golf game – and Health
– HEADED IN THE RIGHT DIRECTION!