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Are Your Stretches Actually Hurting Your Golf Game? |
Scary title, huh? If you are reading this, you are most likely not only involved in an exercise
program, but also concerned with knocking strokes off your game.
Golf conditioning and performance programs are a hot topic these days. Just look at some of
the top PGA golfers to see what a good exercise program can do for your game.
Fitness is great. Fitness can change your life, help you feel better and add years to your
life.
If you are looking to kick your golf conditioning routine in the butt, there are a few things
you need to know first before getting started.
First and most important: Find out which muscles are tight and stretch them before and
after you workout. This is where your exercise program can add big time yards to your
drive OR set you up for a low back injury. The difference is in WHICH muscles you stretch.
Most people spend hours per year stretching their hamstrings and back, usually because
both muscles groups feel extremely tight. This is especially true after a long day at work
or 18 holes. Did you know that stretching tight hamstrings without stretching your
overworked hip flexors will only lead to...tight hamstrings.
Without taking up your entire day or giving you a boring lesson on anatomy, let me
explain. Imagine taking a club or weight in your right hand. By curling that weight
upwards you are using your biceps. Now for your biceps to contract properly, your
antagonist (opposite) muscle group has to relax. This opposite muscle group is your
triceps. I have just described the process of reciprocal inhibition.
Now picture your hip flexors. If you have never heard of your hip flexors, they are
easy to find. Stick your hands in the front of your pockets and raise one knee.
Feel that long muscle contract? That is your hip flexor, a muscle that is usually VERY
tight and short on most golfers. Your hip flexors get super-tight by sitting.
Eating, driving, working, watching TV, reading this article...it all involves bending
at the hip or hip flexion. Once your hip flexors become tight and short, it effectively
'shuts-off' your opposite muscle group, your glutes.
If you were to ask any pro athlete where most of your power comes from, they
would say, the hips. Your glutes are responsible for generate large amounts of
force when you swing the club. When your hip flexors are tight, your brain tells your
glutes to shut down. Think back to the bicep/tricep example.
OK, here are 3 steps to get your body back into 'power-mode' and re-activate your
powerhouse muscles.
1. Stretch your hip flexors BEFORE and AFTER a workout or round of golf
For beginners, hold each stretch for a total of 20 seconds and DO NOT BOUNCE!
2. Add active stretching once you become comfortable with static stretching.
Active stretching involves holding each stretch for 3-5 seconds, moving in and
out of the stretch position at a moderate pace.
3. For advanced golfers, add dynamic stretching. Dynamic stretching is when you
stretch your muscles while exercising. A great dynamic stretch is the walking
lunge. This not only increase flexibility, but trains your hip flexors to move in
a functional and dynamic pattern.
For additional tips on stretching and exercise for the game of golf, sign-up for
my free mini-course at www.sliceyourscore.com
See you at the 1st tee,
Paul
Paul is a Certified Strength & Conditioning Specialist and Golf Condtioning Expert with over 14 years of experience. Check out the brand new Slice Your Score Ultimate Golf Fitness Program at http://www.sliceyourscore.com
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