Flexibility program?

[revert]

Has anyone come accross an online all over flexibility program for the golfer. i'm starting to play real well right now but my felxibility could be much better. Thanks.

[Vickie]

Hello revert, There are a lot of 'golf' programs for flexibility and strength. The one I use is the one I recommend to my clients. As in all things fitness, I think you need a balance of flexibility and not limited to the motion of the golf swing. While Lynn and I are creating and soon posting some exercises specific to the neurological patterns of TGM technique I recommend you create the best alignment you can as a foundation to everything, including golf, you do.

I am attaching the list again here. Some of the movements are strength protocol exercises but done lightly and with good form they are a perfect adjunct to creating perfect alignment.

Good luck and let me know if you need any clarification.

The Physical Experience
Beginning Basic Flexibility

Shoulder Stretch (Deltoid / Rotator Cuff Joint)
Lie on the floor on you back, with your feet flat and your knees bent, arms by
your side with the palms down.
Your shoulders should be down and your lower back will have a natural
curvature, in some cases keeping your low back off the floor.
Do not allow your back to change position through out the movement.
Lift one arm completely straight up, around, and over the shoulder to lay it
along the side of your head with the palm facing the ceiling.
Keep your arm straight through the elbow and hand and only stretch as far as the
shoulder joint will allow. Never force it or just let the hand fall to the floor.
In the early stages (or on tense days) your arm may not go to the floor but with
time it will comfortably rotate around.
Hold for 20-45 and then engage your shoulder to lift the arm around
to the starting position.
Check to be sure your torso is flat and relaxed. Repeat on the other side.

Key. Your goal is not to lay your hand on the floor, Your goal is to create enough flexibility capability in the shoulder joint that the arm bone can smoothly complete a 180 degree rotation that results in your hand being on the floor.

Seated Frog (Inner thigh / Mid-Back)
Sit on the floor with the soles of your feet together.
Slide your feet away from your body one full foot size.
Place your hands around your ankles but do not grip too tightly.
Allow your hands to be an anchor as you lift your chest toward the ceiling
bringing your weight directly over your sit bones.
Now try to scoot your pelvis closer to your heels. This moves the gluteals out
from under your hips.
The goal is to have a neutral back that is perpendicular to the floor.
Hold for 30-60 seconds.
Then roll your back to bring your nose over and beyond your heels.
Slowly begin to lift your chest through your arms, as opposed to pulling back with
your shoulders.
Once you are upright, wrap your arms around the outside of your knees to pull
them together.
Hold onto your knees and curl your back to Relax.

Key: This exercise is to stretch the connection of your hip, pelvis and low back in addition to your inner thigh. It is important to try to feel relaxed in the mid-back as much as possible.

Hamstring Towel Stretch
Lying on your back, on the floor, with your feet flat and your knees bent.
Bend one knee and draw your knee toward your chest.
Throw a beach towel (or a strap or band) over your foot and stretch your knee out straight.
Take care to initially only feel that the leg is fully extended but that the stretch is
negligible.
Relax your shoulders and be sure your leg is in line with the shoulder (not th
center of your torso)
Take five repetitions to breathe in and breath out increase the intensity, bring the
leg closer to your face on each exhale.
Bend your knee, remove the towel and repeat on the other side.

Key: Never let your knee bend and remember that increased tension does not necessarily mean you can bring your leg much more perpendicular to the floor (vertical to the horizontal plane).


Torso Twist (Spinal Torque / Pectorals & Hip Stretch)
Lie on the floor with your back comfortably and completely elongated.
Begin with your knees bent, feet flat, and your arms stretched out perpendicular
to the shoulder and your palms to the ceiling.
Lift both feet off the floor to bring your knees directly over your hips then lift your
heels so that your shins are parallel to the floor.
Keeping your head straight and shoulders stationary, slowly drop your
knees off to one side feeling your back twist and stretch.
As the tension builds, be aware of the opposing shoulder trying to lift off the floor.
Just as it begins to lift, allow the bottom leg to continue to the floor but only allow
the top foot to lower to an appropriately comfortable position.
As you hold this position and it becomes more comfortable, slowly allow the top
leg to twist over more by lifting the hip and bringing the knees in line.
Still keep your shoulder on the floor.

To exit this position:
Lift your top foot and open that leg completely leaving the bottom leg on the floor.
As you drop the hip over it will rotate your bottom leg and you can passively
lift your knee back to vertical.
Repeat on the other side.
Key: Do not force this movement. It will improve weekly.



Outer Thigh Stretch (Abductor muscles / focus: outer hip)
Lie on your back, knees bent feet flat and slightly wider than shoulder width.
Relax your hips and drop your knees toward one another allowing your feet to roll onto
the instep.
Hold for 1 minute without forcing them to come together.
Rock side to side pushing down the hip which brings the knees passively apart.
Bring your feet apart again slightly wider and repeat.

Key: Do not force the knees together in the beginning even if one is noticeably tighter that the other. They will correct themselves naturally over a few workouts.



Standard Form (Basic safety position for all exercises)
Stand with your feet shoulder width apart, weight evenly distributed on hips.
Bend the knees slightly and bend also from the hip to keep from rocking the
pelvis forward.
Your back should still be straight.
Next, lift your shoulders straight up toward the ceiling as high as you can trying to
touch your ears.
Push your shoulders back as far as you can still keeping them pulled high.
Draw your neck back to be even with your shoulders.
You will feel your neck lengthen as you keep your chin down.
Note: You will feel your back and your chest stretch in this effort. Do Not let your
head rock back to hyperextend (your chin will lift in this inappropriate
position).
Deliberately bring your shoulders down allowing your chest and back to expand
to full bredth.

Key: In this position your chest will feel forward and 'soldieresque'.This does not feel natural.

Bent Over Row (Rhomboid Strengthener)
Standard form, feet slightly wider than shoulders.
With a flat back, bend from the hips to bring your torso forward.
Adjust your weight back into your heels; this requires a slightly squatted position.
Squeeze the rhomboids (between the shoulder blades) drawing the shoulders
back and toward one another dragging the hands into the thigh.
Allow the hands to drag up the front of the leg toward the hip flexors, keeping the
elbows moving back and low.
Exhale as your shoulders move together, Inhale as you open the shoulders.

Key: Keep the trapezoid out of the motion, do not let your shoulders roll forward, and do not let your lower back hyper-extend as the shoulders flex.

[revert]

Thanks, i'll give these a try.