If you looked at a replica of the spine and then viewed the distortion caused by the golf stance you could immediately point out the potential problems and it wouldn’t require a medical degree. The point is, you would recognize them and that’s the first step to creating solutions.
The spine is assembled into a series of curves with each vertebra connected to the next with about a 4 degree range of motion. Individually that’s not much movement but collectively the range of motion of the spine is considerable. The opportunity for a life long pain free and flexible back is relative to the maintenance of this movement between the component parts, each vertebra, of the entire spine.
If you have less than perfect posture and don’t participate in sports, you may only suffer from the chronic loss of mobility and fatigue we so carelessly associate with the process of aging. But if you also challenge a misaligned spine in your sport, you may suffer more acute or chronic symptoms earlier in life. That’s because golf stresses the natural curvature of the spine and requires this athletic performance repetitively throughout the game. If, however, you regain and maintain good posture, you will enjoy better health in general and continue to freely and precisely perform well on the golf course.
Add these exercises to the ones recommended in the January issue. Again, check with your doctor before beginning any new program and then be thoughtful and patient in your exercise.
Bridge: Lie on your back with your kneed bent. Squeeze your buttocks and lift a straight back to make a diagonal between your shoulders and your knees. Do not arch your back or create excessive pressure on your neck.
Side Hip Stretch: Sit with one leg bent and one leg stretched off to the side. Lean over to place your hand at or below your knee. Slowly rotate to place your opposite hand on top of your wrist. Over time allow your hands to move lower on your leg.
Kneeling Hip and Shoulder: Kneel on your hands and knees. Drop your hips back over your ankles and place your head on the floor keeping your arms stretched out. Slowly stretch your elbows down.
Relax, bring your hands beside your knee and lift yourself to a sitting position.
Vicki, I've been working out for 20 years and I'm reasonably fit at 39..5'11'' 170..13% fat..22 min. 5k's. GSEM.
Anyway, I've recently been doing heavy weights and lower reps
(5) plus sprints on the various cardio machines. I feel stronger and better than ever.
I know..careful about injury..but would you ever recommend this concept to anyone? I do lots of core stuff ala CHEK, too.
I always add a Crossfit exercise or two into my workouts too.
My driving distance has been awesome and my shoulder injury has stopped hindering my swing.
What else can I do?
Thanks
Bill
Yea Bill, Heavy training for building muscle mass is a must. The primary factor that keeps most people from doing really heavy work is a a lack of conditioning (I think you have that) and an ability to wrap their mind and golgi tendon around working so hard and finally an ability to recover from the work. Rest is critical and most peoples busy lives don't allow them enough down time. Calories are also critical to not only building but repairing from the micro trauma inflicted on the muscle fibers. Body builders not only eat a lot, they micro manage the quality of the foods they eat. Lots of veges with their protein and only before an exhibition do they cut their carbs. I answered more on the thread you started. Let me know if I can be of any additional assistance. Fred Hatfield has some really good material on training protocols that I think you would find interesting. Vickie
Right now I'm on a self-designed strength/mass routine. It's been a hobby/interest of mine for a couple years and I enjoy the challenge of it and the discipline it requires.
To be honest I don't focus on it from a golf standpoint nor do I try to tailer my workouts to "golf exercises." I can't say that all this has helped my game because I really do hit it far enough as it is, but I know that it hasn't hurt my game. If anyone is looking for some ideas let me know.
Right now I'm on a self-designed strength/mass routine. It's been a hobby/interest of mine for a couple years and I enjoy the challenge of it and the discipline it requires.
To be honest I don't focus on it from a golf standpoint nor do I try to tailer my workouts to "golf exercises." I can't say that all this has helped my game because I really do hit it far enough as it is, but I know that it hasn't hurt my game. If anyone is looking for some ideas let me know.
Ditto Matt.
Glad to hear you are still at it.
I can say without hesitation that strength training has helped my game. Pivot is solid and stable, no bobbing or swaying. I can keep up distance-wise with you young guns, and most importantly, no back injuries or strain from a weak core.
When I want to go after it, I don't have to worry. What I do worry about is stopping my workouts and going through the start-up routine again. That is, initial fatigue and muscle soreness for a few weeks. Beyond that, there is just an overall feeling of confidence and well-being that comes with being fit.
some friendly advice on bulking up. When you do make sure you incorporate a stretching routine. If you don't you will not have the elasticity in your swing once the new muscle comes on.
I lost distance after adding muscle and finally realized I had tightened up and wasn't as flexible.
Ditto Matt.
Glad to hear you are still at it.
I can say without hesitation that strength training has helped my game. Pivot is solid and stable, no bobbing or swaying. I can keep up distance-wise with you young guns, and most importantly, no back injuries or strain from a weak core.
When I want to go after it, I don't have to worry. What I do worry about is stopping my workouts and going through the start-up routine again. That is, initial fatigue and muscle soreness for a few weeks. Beyond that, there is just an overall feeling of confidence and well-being that comes with being fit.
Hi Bagger.
I stay at it because I enjoy it. I like being a little stronger and a little fitter than others. For my routine I'm "on" about 7-8 weeks then take a week off - not only for physical recuperation but also mental rest. I come back feeling fresher and am mentally ready to get back at it. I also like working out alone, no only because I get my lifts done quicker (I don't mess around during workouts, I'm there to lift) but also because I've yet to find someone who will go at it as hard as I do.
I structure my workouts around major compound lifts - bench press, deadlifts, squats. I always took it easy on my legs but in the past several months I've gone at it as hard as I can and the results speak for themselves. The gains I've made with squats have been excellent, plus lower body work helps out with everything else. You'll eventually reach a point where you need that lower body work to sustain results in your upper body - your body won't let itself get blown too far out of proportion, even though it's amusing to see such people at the gym.
I structure my workouts around major compound lifts - bench press, deadlifts, squats.
Very good advice for anyone looking at strength training. These are called compound lifts for a reason, they are not isolation exercises. They engage many secondary muscles in addition to working the primary muscles. Studies have also shown that these exercises help release chemicals and hormones that positively effect the recovery and building of all other muscles. So those squats are indirectly helping to produce better results in your bicep curls. I could go on, but just one more point of interest. Compound exercises also help to increase your post workout metabolic rate thereby helping to burn fat.
Not that you need it.
Bravo all!!! Matt and Bagger are exactly right. Compound motions are the best especially for legs. Too often golfers spend too much time on golf specific training to the detriment of the balance of power you need in your whole body to take the repetitive motions. Way to go guys. Vik
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