Stretches For Better Golf
 

Golf is a fun and challenging sport that can be enjoyed, and improved upon, over a lifetime if we assume responsibility for our structural health. Flexibility exercise are a primary key to good posture, healthy joints, and superior play.

The modern benchmarks for exercise are sweating, fatigue, getting out of breath, covering a lot of distance, or moving a lot of weight. I propose that a balanced program (and healthy joints) require that you learn the mechanics that allow muscles to stretch and recover. It’s hard to feel satisfied with physical changes that are measured in millimeters so it’s an easy program to neglect. Just remember, stretching improves the quality of the relationship between your muscles and your bones (and your brain) and simply cannot be rushed or forced.

Create a few minutes a day in the privacy of your own home and at your convenience but commit to a specific time. I often suggest that you keep the exercises near a TV and do them while you listen to the evening news. Exercise patience and consistency and over time you will enjoy profound, continual improvement.

Check with your doctor before you execute these or any other exercise movements.


Inner Thigh: Lie on the floor with your feet together. Let your inner thighs relax so your knees open slowly. Hold 30-120 seconds. Don’t worry if one knee is higher. To end; push your legs together with your hands remaining relaxed in the inner thigh. (Follow with a torso twist from some of the earlier posts)

Shoulder Stretch: Lie on floor keeping your back flat, elbows straight and lift one arm off the floor and create 90-120 degree angle.Keep your elbow straight and imagine that you will place the back of your hand on the floor above your head. Allow your arm to move over further as your range of motion improves. Move each arm 3 times and hold for 10-30 seconds each time.

Wall Clock: Place the palm of your hand on a wall above your head and stand erect with your heels touching the baseboad. Draw your shoulders down and keep your elbows straight as if your hands are at 12:00. Stretch your arms open to 1:00 and 11:00 and hold for 10 seconds at each position through 6:00. Reverse. To end; take one step back, bring your arms to your side. Keep your arms stretched out and your back erect. Advance the movement after a couple of weeks by rotating your hand so that the back of your hand is on the wall and your thumb is facing forward. This can be a surprisingly intense exercise so expect improvements to be slow and you may need to wait a couple of weeks to add it into the program.

Merry Christmas, Vickie Lake
 

Thanks for the article and s-t-r-e-t-c-h exercises, Vickie. Merry Christmas!

How long to hold a stretch?
 

Vik,

I notice you advise to hold stretches for extended periods of time.

I've heard many conflicing opinions on how long to hold a stretch. The personal trainer at my club says 15 seconds is optimal. When I was in physical therapy for my back I was told 30 seconds is minimum for the muscle to truly respond to a stretch. I have a good friend who teaches martial arts and he told me I should be holding my stretches for 90 seconds. My nephew who is a gymnast also holds stretches for lengthy periods.

I know from experience that 15 seconds doesn't give me much progress. Holding for 30 seconds certainly has been working better. But now I'm seriously thinking of going to 90 seconds or more.

I'm curious on your thoughts and if there is any science to this?


Thanks!

For the sake of clarification, you're facing the wall, or facing away from the wall? For some reason, I'm drawing a blank as far as visualizing this movement.

Bigwill, I hope when you put your heels agains the baseboard you are facing away from the wall. If you can pull off some other position, I wanna watch.

Trig, The enzymatic activity that responds to exercise information and tells the muscle to let go in a stretch takes up to 20 seconds to reach maximal. So you're right, 15 seconds barely lets the muscle fibers begin to respond. I typically start my people with 30 seconds and build up to 60-90 seconds ( in ten second intervals over a few days or weeks) depending on the number of muscles involved in the stretch. But most important is that as you are in the stretch you allow the muscle to continue to stretch. A compound stretch like a torso twist I would just continue to let my body stretch for a full minute from the very beginning. For more isolated muscle stretches like a hamstring stretch or a shoulder stretch I suggest the first stretch position for 30+ seconds and then try to take yourself into the stretch another milimeter for another 30 seconds and then one more intentional effort for 30 seconds. At the most extreme position you should still not be grimmicing and you should be able to come out of it slow and clean. If you are pulling into the stretch so hard you can barely stand it you are probably at risk for injury and surely at risk for some soreness. Consistency, as in most things in life and exercise, is more important that deep intensity. That's why we suggest you do it everyday. It seems a little conflicting but your intention is more important than large and fast improvements but you must be on the clear edge of your ability always to continue to enjoy the results.

If you find that you have a huge discrepency between your right and left sides then I suggest you stretch the weaker side first, then to the second side and then back to the weaker side for an additional look at the function. I have some permanent disabilities and use this approach every second or third streth day. I also use it in my strength training.

Let me add that breathing is critical. In strength and cardio work you are forced to breathe. But in stretching it's easy to get into shallow breathing or holding your breath. The oxygen delivered to your muscles is still necessary to create the energy to do this work. I'm not talking about short intense HEE-Hee-Hee, like in birthing, but long slow inhales and exhales. Remember I consider stretching to be a part of your strength training. The muscle contracts for power and elongates as it antagonize the contracting muscle to keep the joints open and safe.

Finally let me suggest that the hardest thing about stretching is to get into the position and then let go in the muscle while the rest of your body does the work of keeping you in position. The concept of letting go is harder to implement than you might imagine.

Happy Stretching. Vik

Thanks
 

Thanks Vickie for the stretching tips. I have a lot to do in 2006 regarding my hamstrings. I hate, hate, hate stretching them. I like to make all kinds of excuses for not doing it as well. ;)

Facing Vickie
 

Facing Vickie in cyberspace is one thing.

Facing Vickie in person is...

Well...

Humbling.

Vickie Lake -- an Internet 'Freebie' -- Big Time
 

Check out her many posts in this forum and read:

Vickie Lake in concert.

Today I went to the local Barnes and Noble and flipped through book after exercise book.

Nothing...repeat...nothing...comes close to what Vickie is offering at no cost to our members.

Thanks Yoda for your kind words and acknowledgement of the work I have developed over nearly 25 years of fitness tutoring.The approach I take to training for all applications of fitness is much more commited to specificity and isolation than in most exercise formats. The energy and attention you bring to the work is the real magic, however, and results are more dependent on application and compliance than the information.

Trig, Hamstrings are are probably the most complicated stretch to accomplish because of the condition of the spine which comprises the top of the hip relative to the muscle attachments below the hip. Since the hamstring attaches to the bottom of the hip joint your success is really about balancing the tension above the hip.

If you cannot sit on a bench and stretch your leg out directly in front of your hips and then sit up straight, creating a right angle, then your hamstring work will feel less than exciting. So I recommend this as your first order of business when it comes to hamstring flexibility. Bending over to touch your nose to your knee is a moot point if the right angle is inaccessible.

So sit on a bench, as described above, and place your hands around the bench for support. Keep your leg stretched completely. As you begin to lift your chest and back straight you will feel your knee beginning to want to bend. Don't allow this and only lift as far as you can with your leg straight and, again, with real tension but no great pain or grimmicing. Hold the stretch for 30 seconds and then try to lift a little higher, and repeat once more. Now and only now that you've accomplished all you can then round and reach out of your low back to take your hands toward your ankles. Keep your eyes looking at the ankle as well. Remember to breath. Usually people tell me their arms aren't long enough, it really feels this way, but it's not true. Repeat on the other leg and then if you have time do both legs again while they are in a state of compliance. It may take some time before you can create the straight (neutral back) complete with the natural curvatures of your spine including your lordosis, the curve of the low back.

A secondary, yet major, impediment to hamstring alignment is a little muscle called the periformis. The periformis muscle attaches between the sacrum and the top of your leg bone. The least complicated way to get to this muscle is as follows:
After you've finished your hamstring stretch sit up and bend that knee to place the outside of your ankle on the bench in front of you. Your instep will be toward the ceiling. Straighten your back once more and try to lean toward your ankle. This will create a sensation under your buttocks. Hold this position for 30 seconds and then continue to try to enjoy the stretch twice more for 30 second intervals. Another way to get into this muscle, and I have people that do it at their desks, is to put your ankle on the opposite knee in a seated position. Lift your back and lean toward your ankle again.

Don't be afraid to move your torso slowly and in various angles to get your best stretch. Every body is different based on genetics and life experience so let yourself explore your own perfection; ok not so perfect yet.

Remember consistency and patience. Let me know if this is clear enough for you and also how you are progressing.

Vik

All too clear!
 

Thanks Vickie...and you guessed it. I'm the person who cannot sit on a bench with their leg straight. I actually have to lean backwards in that position. Sad but true! Anyway, I'm committed to make this better in '06 and have started already.

Trig, And so you have mastered the 'hardest' part of getting a better balance of hamstring support for your game, getting started. And I'll add that 85 percent of the people I work with cannot master this, seemingly, simple posture. I would suggest, if I may, that you start this new focus once a day but after a few days of implementation you start doing it twice and even a third time; that is if you want to see faster results. The simple fact is that your hamstrings are supporting you based on the only information they are receiving. So if you want them to positively adapt to a new agreement with your hips and torso then you have to give them more frequent requests to comply with your new desire. The protocol I suggested is very frustrating because the changes happen slower than we expect from our exercise efforts. But I promise it will work. Now, since I am being bossy, I would also suggest you do some work with your upper body including the shoulder stretches and torso twist and definitely some of the lat work that we've posted on other threads. Your lats are the primary stabilizer for your back and attach at the hip, the lower thorasic vertebrae and lower ribs and then to the front of your arm. There is a major relationship between the lats and the hamstrings in keeping your hips under control during your golf efforts and just walking around. Yes, here I go again, You can and should focus your attention to isolation but your program must include an interest in addapting the rest of the body to this new structural function. As I've said a hundred times, it really is all connected.

Will be back online on Monday. Merry, merry, Vik

Consolidated info with pics?
 

Vicky,

What it be possible to have your entire stretching regime consolidated in one place with pics? Wait a minute....that would be a book or better yet a DVD with you demonstrating! :p

Trig

I love encouragement
 

Thanks Trig for your support and acknowledgement. In fact, I almost hate to admit this outloud, I am working on a product to provide exactly what you are asking. It is basically a set of cards that have text on one side and pictures on the other. I am also working on, dare I say, a manuscript; but alas the writer in me is unskilled so the work is slow. But I am inspired by your post. I thank you very much. Vickie

Sounds goooooood!
 

Cool. We all look forward to it! :D

Back to a stretching question....

When standing and performing a hamstring stretch by bending over, I only do this with very flat lower back which means I'm basically only bending at the hips. I do this because I have a bulging and slight tear in the L3/L4 region and my doc said not to round out my back. Now I'm REALLY a long way from the floor but I assume this is the proper move and eventually I'll be able to bend at the hips with a flat back and touch my toes. Is that possible without rounding out the lower back?

Trig, If you ever are able to keep a straight back and touch your toes we must put it on the internet and make money. No it's not possible and not necessary. You are doing the exercise in it's perfect form from a standing position. Once you tilt your pelvis, as your doc indicated, you are not isolating the hamstring and are stretching the hip and back muscles. So if your objective is hams . . . then you got it.

I must assume you are doing double leg hamstring stretches or are crossing one ankle to so singles. Not sure. Either way Make sure you are keeping your hips level even at the expense,in the beginning, of decreasing the amount you can lower your torso. You can increase the intensity by pushing your hips back which will place more weight on your heels and challenge your balance. It looks every bit like a cross between a goodmorning and a deadlift. Remember your goal is to stretch the hamstring not prove that you are limbo man. This will create an environment that is holistic and allows you much greater range to work with, since eventually your hamstring will reach it's peak. Also remember while you are trying not to round your lower back you really want to engage your abdominal muscles and the more you keep your chest lifted the better the large erector spinea muscles can protect your low back. You are basically using the rest of your body as your machine to allow you to isolate the hamstrings to their greatest capacity.

I also think it's necessary to do single leg ham stretches and I might add these little specefic points. Stand with your body squared to the bench or stair that is a challenging height but still easy to lift your leg onto. Before you start leaning forward make sure you don't lift the same hip. Keep your hips level even if it means you don't lean forward as much. You're getting the stretch and that's what matters. Instead of continuing to lean forward, push the hip of the working hamstring away from your foot and watch the tension increase in the belly of the muscle. It's great.

I also recommend the seated hamstring stretches as it really let's you look at the relationship of your upper back and the function of the hamstring to the knee. To insure protection of your low back start with a straight back, sit on a bench with one leg stretched out on the bench and the other on the floor. Bring your knees together in the beginning and then move the foot on the floor out slowly so as not to move your hip out of alignment.Reach down with both hands and grab the bench close to your groin. Now as you lift your back up as straight as you can you should feel really intensity in the hamstring. Since we want a safe back just let you knee bend as much as it needs to to get your back straight. Now hold on like the dickens and slowly, ever so slowly, begin to try to stretch out your hamstring. Stop as soon as it makes you even think about grimmicing. Take three deep breaths and then move your foot forward again just a few centimeters. Yea, just a tiny bit can make a huge difference. But it will be enough and increase slowly and consistently enough to really create some profound success.

Keep me posted, back to the streets. Vik

Seated stretch
 

Vik,

One good way I found to stretch the hams while seated is to put a Swiss ball behind my back against the couch. The ball supports my back, and I just move my butt in as close the ball as possible. I'm not yet able to sit straight up with the ball behind me so there is some space between the ball and my butt right now. :) I'm finding I'm able to move it in just a pinch each week. This is going to take some patience! Thanks for all of the tips.

Trig, I love innovation! I do some work with the swiss ball but have never put it between the client and couch, great idea. I am glad you have put focus and consistency on this project. It's a great example for us all. Are you also doing full back stretches? Since the hamstring is connected to the bottom of the hip but all of the back muscles address the top of the hip you will certainly find your results happen faster if you are looking at all of the 'hip' muscles. Also look at inner and outer thigh work. I will remind you, whether you need it or not, that the leg muscles all work in tandem to make peace with your hip alignment. As tight as your hamstrings may feel, they may be doing the best job they can based on 'the other' tension information they are balancing. For what it's worth.

And you are certainly welcome for playing in this area of expanded fitness. It is fun to get such positive feedback from peoples successes and innovations. Vickie

The other muscles....
 

Yes I'm trying to work the other muscles as well. I'm a mess but working at it! :D

hamstring stretch
 

Hi Vicki, I am fairly new to this forum and have a big problem with my lower back (psoas) and find stretching my rock hard hamstrings brings some releif. I was once told that the best way was to lie on your back and use a towel, pull on the ball of foot and stretch that way. What are your thoughts on this. Also the periformis, wow I need a lot of work on them! Aloha