Flexibility to Win
My flexibility program has been developed to enhance any professional, amateur, or junior golfer's ROM (Range of Motion), over-all general mobility, prevent injuries, and to increase their performance levels. Each specific flexibility exercise is based on the flexibility requirements specific to golf. When certain stretches are done in the same angles as the golf swing, the result obtained is much higher than other methods that are not specific to the golf swing. Latest research has shown that an athlete who incorporates a training program based on sport –specificity throughout his plan, he or she will perform at a higher level.
Ten Principles for a Successful Flexibility Program
NOTE: A common and distinct entity that I employ in my training program is a flexibility warm-up/cool-down program, which is a structured set of exercises that are done immediately before and after my training program to improve performance and to reduce the chance of injury. You must warm up the engine before you redline it. If you don't gradually warm up the body before starting your stretching routine, you decrease your performance and increase the risk of injury.
1 Correlate your breathing with your each stretch
2 Correlate your stretching to your activity
3 Stretch your body in anatomical order
4 Stretch with no pain, and you will make gains
5 Stretch the fascia first, then the muscle
6 Stretch each body part in multiple planes of movement
7 Stretch the entire joint
8 Stretch with a partner
9 Stretching Methods to use: PNF: Proprioceptive Neuromuscular Facilitation.
There are 3 phases to be performed in the PNF method.
During the first active stretching phase, the muscles to be stretched are actively stretched to the 70 % limit of the movement range. This initial stretching movement should be performed slowly and continuously. The stretched is held 15 to 20 seconds.
The second phase, the athlete exerts a full 4-second push against a partner's resistance. Note: no pain should occur. If there is a pain, the athlete should not try to flex the muscle as hard.
The third phase consists of the athlete trying to push the body part further into a stretched position. The final step is then held for 4 to 6 seconds. Each muscle should follow this routine for 1 to 3 sets.
10 Stretch to accomplish your specific goals
The principles listed above form the center of my program. When these have been followed, embraced, and practiced daily by my clients, their flexibility and golf performance has been increased significantly.
One of the most important benefits of my flexibility program is the potential promotion of relaxation. Physiologically, relaxation is the key to preventing muscular tension. High levels of muscular tension enhance several side effects, such as decreasing sensory awareness and raising blood pressure. It also wastes energy since a contracting muscle requires more power than a relaxed muscle. Furthermore, habitually tense muscles tend to cut off their own circulation. Reduced blood supply results in a lack of oxygen which decreases the overall performance of the muscles throughout the body.
Consistency is synonymous with success. Your flexibility program should become part of your daily routine. Research has shown that an athlete must stretch twice a day to increase his or her overall ROM.