Golfers Stretch. for Success by Performing Exercises using the Body Bar Flex

Transcription

1 Golfers Stretch for Success by Performing Exercises using the Body Bar Flex

2 Stretching before hitting your first golf ball can improve your game! Stretching before beginning in any sport can enhance your ability to perform at a higher level and reduce the risk of injury. Stretching allows your joints and muscles to move effectively through their full and normal range of motion. The Body Bar Flex is a lightweight and flexible variable resistant exercise rod that can be used by persons to stretch the various muscle groups used in playing golf. And this light weight bar fits nicely into any golf bag making it convenient to use at any time. Now you do not have to wait until the 3 rd or 4 th hole before your muscles are loose and your form feels good. The 4 foot long Body Bar Flex is recommended. It weighs just 27 ounces so it won t add noticeable weight to your bag. The Body Bar Flex is meant to be bent in performing a variety of exercises including stretching. When bent into the shape of a U, it delivers between 1 and 10 pounds of force to each arm/hand. Many of the stretches are performed with the rod being bent slightly by the user. These stretches are referred to as resistive stretches. The exterior of the rod features a soft material for sure gripping and comfortable contact with your body. Before or after your golf game, you can then use the Body Bar Flex to perform a series of exercises intended to help firm, tone and condition your upper body muscles and abdominal muscles. Several effective exercise methods for strengthening of your abdominal muscles using the Body Bar Flex are covered by United States Patent 7,112,166 entitled Abdominal Exercise Routines using a Flexible Elongated Device issued in September The purchase of a Body Bar Flex grants you a non-exclusive license to practice these new and innovative exercises to strengthen and condition your abs. Exercise descriptions for muscle strengthening, stretching and core conditioning are available from Body Bar Systems, Inc. Body Bar Systems, Inc. provides an exercise wall chart with each Body Bar Flex sold showing 12 exercises that you can perform using the Body Bar Flex plus they offer a one (1) hour DVD which provides you with a graceful and easy-tofollow workout which will increase your range of motion and flexibility, improve balance and build gentle strength using the Body Bar Flex. Many exercises can be performed in your home while sitting in your favorite chair or recliner. DO NOT BEND THE BODY BAR FLEX ROD INTO AN ARC GREATER THAN A U AS YOU GRASP THE ROD AT OR NEAR ITS ENDS OR THE BAR MAY LOSE RESISTANCE. CAUTION: The Body Bar Flex exercise routines may be physically challenging for some individuals. A comprehensive instructional DVD, Body Bar Flex Basics, is available with the product. Please consult your physician to be sure the routines are safe for your current fitness level. Please preview the video and read instructions thoroughly. The routines should be carefully followed and done in a safe and prudent manner controlled at all times. At the first sign of pain or discomfort, the routines should be discontinued and a professional consulted. Contact Information: Gordon L Brown, Jr. (Developer of the Body Bar Flex); Flexi-StiX, LLC; Anderson, SC ; or Body Bar Systems, Inc. at or (ask for Tim Riley General Manager).

3 Display Friendly in your Store or Pro Shop Display with golf bags Takes up no additional space in your store Body Bar Flex distinctive white and red label is eye catching. Body Bar Flex is fun and easy to demonstrate to your customers. Body Bar Flex bar

4 Fits nicely in your Golf Bag About same height as a driver Soft exterior foam rubber sheathing will not harm any clubs in your bag. About same height as a driver

5 Easy in and out of your bag Easy to remove from your bag Easy to put in your bag after use

6 Warm-up Stretch with arms Extended Overhead This is a very easy stretching exercise to perform. Arms are extended overhead with arms straight or bent slightly at the elbows with hands grasping rod at or near each end, palms facing forward. Pull to the right gently with the right hand while maintaining an erect position or bending slightly to the right. This will pull the left arm to the right and produce a gentle stretch to the left side of your body. Hold the stretch to the right side about 3 to 5 seconds and then reverse the procedure. This stretch can be performed several times during your round of golf. Stretches sides, shoulders and arms.

7 Stretching and Strengthening of Wrists and Forearms Hold bar with hands (palms down) spaced apart a distance that is comfortable to you with the arms bent at the elbows (photo A,B and C). Hold the bar firmly (but not tightly) and twist the external soft exterior covering of the bar by rotating both hands in opposite directions with hands and forearms moving up and down. Start by rotating the right hand so the knuckles are up with the left hand being rotated so that the knuckles are rotated down (photo B). Then move each hand in the opposite direction with left hand knuckles moving up with right hand knuckles moving down (photo C). Repeat for 5-10 repetitions. The intensity of this exercise can be increased by increasing the amount of twist resistance that you create in the soft exterior covering. To do this, one hand maintains a grasp on the bar. As the knuckles of this hand rotate to the up position, the other hand releases its grip slightly on the opposite end of the bar and (with the knuckles of this opposite hand moving to the down position) this hand reaches slightly further around the surface of the bar and resumes its grasp as this hand begins to rotate in the upward direction. Continue this process until the twisting resistance is at the increased level you desire. Then you reverse the process by switching the function of each hand which will balance the strengthening and stretching of the muscles in your wrists and forearms. This exercise stretches and strengthens the: Wrists, forearms and fingers A B C

8 Gentle Forearm and Wrist Stretching This is a very easy and effective stretching exercise. The Body Bar Flex is held by the hand at a position between the center and the end of the rod. First time users should start holding bar slightly below the center (photo A). The rod is positioned in front of the body with arm bent at the elbow and elbow close to your body. Now rotate the rod from side-to-side (photo A and B) keeping the arm in the same position and using the muscles of the forearm and wrist to rotate the rod from side-to-side. NOTE: The rod is flexible so it will bend as you rotate it from side-to-side. The closer you hold the rod to the end, the more resistance (because the rod bends more) will be encountered by the muscles of your forearm to rotate the rod. You can reduce the resistance by holding the rod closer to the center. Also, the speed at which you rotate the rod will affect the resistance. The faster you rotate the rod from side-to-side, the greater the resistance. Rotate the bar from side to side 5 to 10 times for each arm. This exercise stretches, tones and conditions the: - Wrists and forearm A B

9 Trunk Rotation for Stretching and Gentle Strengthening Position the Body Bar Flex rod behind your back at about waist level, with the palms of your hands pressing against each end of the rod with rod bending slightly around your back. With the rod behind your back and your arms exerting pressure against each end of the rod, apply more pressure against the end of the rod with the right hand as you twist at the waist to your left. The left hand applies less pressure on the other end of the rod as that arm moves back slightly in response to the twisting of your body to the left. This combination of moves will produce a gentle stretch through your mid-section. When you reach a comfortable stretch to the left, hold for a few seconds and then reverse the procedure and twist to your right. During the entire process, pressure is maintained on both ends of the rod to keep it against your back. You will notice that the rod will move across your back from side to side easily as the increased pressure of one arm is replaced with increased pressure from the other arm. Twist from side to side a number of times that is comfortable to you. This exercise stretches the mid-section and tones and conditions your arms as well. A B

10 Resistance Stretch for your Shoulders Position the Body Bar Flex in a vertical position behind your back holding one end of the bar in the right hand (photo A), palm facing forward and elbow bent overhead near ear. Reach behind your back with the left hand to hold the other end of the bar, palm facing out (or backward). Pull up with right hand (photo B) as left arm moves up to a comfortable stretch position. Hold stretch for 5-10 seconds. Then pull down with the right hand (photo C) with a force that is comfortable for you while at the same time keeping the bar against your back by applying a force with your left arm. Then allow the left arm to move away from your back a slight distance (photo C). Pause for a couple of seconds, then return left arm to your back. Then allow right arm to return to the starting vertical position. Repeat this resistive stretch a couple of times and then reposition the bar and repeat for the other arm. This exercise stretches, tones and conditions the: - Shoulders, chest and triceps A B C

11 Enhanced Chest, Shoulder and Back Stretch Position the Body Bar Flex rod in front of your body slightly below waist level with palms facing to the rear and pressing slightly against each end of the rod (photo A). In this stretching exercise, you are going to pull your shoulders back (photo B) and as you do, your straight arms will apply a force against each end of the rod which provides resistance to enhance the stretch. As you perform this exercise, you bring your shoulder blades together as if you were trying to hold a small rubber ball between them. With your shoulders pulled back and the shoulder blades brought closer together, hold for 3 to 5 seconds and then bring your shoulders back to the front. Repeat 2 to 5 times. This exercise can be performed several times during you round of golf as you feel the need to stretch the muscle across your chest and in your shoulder blades. During the entire process, you will maintain a degree of pressure on each end of the rod with the palms of your hands. The soft exterior sheathing of the rod feels comfortable against the front of your body. This exercise stretches the muscles across your chest and the shoulders coupled with your back in the shoulder blade region. A B

12 Shoulders, Back and Arms Continuous Exercise This exercise uses the 4 foot long Body Bar Flex with 20 pounds of bending resistance. The exercise is meant to be performed in a continuous manner with the arms and shoulders moving in a repetitive pattern to produce an effective resistive stretch and mild strengthening for the shoulders, back and arms. And while performing this exercise the core muscles will be engaged to provide a degree of conditioning for one s core muscles. Position A: Start with the Body Bar Flex bar behind your back at about waist level, with the palms of your hands facing forward and pressing against each end of the rod slightly. You do not need to grip the ends of the bar tightly. Position B: Now apply a force with each of your hands against each end of the bar so that it bends around your back as shown in position B. The bar is only lightly touching your back. Position C: This position starts this continuous exercise. From position B, lift slightly your right shoulder and rotate it backwards and at the same time move your right arm backwards as in position C. At the same time as you right arm is moving back, your left arm moves slightly forward and the left hand maintains a pressure on the left end of the rod. Both right and left arms bend at the elbow during this continuous exercise as one arm is moved forward (from a position behind your body) to contact a hip and the other arm moves slightly forward in front of your body. Position D: From position C, the right arm presses forward bringing the end of the bar towards your right hip and at the same time the left hand and arm move forward in preparation for the left shoulder and arm moving backwards as is shown in position E. Note: During the entire movement the bar remains in a bent condition. Position E: From position D the left shoulder and arm have moved backwards (to the rear) and the left hand has moved from an extended position at the rear to a position touching your left hip. Be sure to slightly lift the left shoulder and rotate it to the rear. This movement should be smooth. The right arm has moved forward maintaining pressure on the right end of the bar, but note that the pressure is decreased so as to allow the right arm to extend forward a comfortable distance. This will result in the bar being bent less (see position E). NOTE: If you experience any pain or discomfort in your shoulder or arms, stop the exercise and see your physician or consult with a professional such as a Personal Trainer. NOTE: Now you are ready to repeat the cycle by lifting the right shoulder slightly and rotating it to the rear (as in position C) and at the same time allowing the left arm to move forward as in position C. Continue through this continuous resistive stretching and strengthening exercise a number of cycles (or repetitions) that is comfortable to you. Performing 8 to 12 cycles or repetitions is recommended. During the entire process, pressure is maintained on both ends of the rod to keep it against your back. A B C D E

13 Swinging the Body Bar Flex for an Effective Stretch for your Back and Possible Improvement in the Consistency of your Swing Hold one end of the Body Bar Flex bar as you would your driver or long iron. The shaft of the Body Bar Flex is larger than the grip of your club, but the Body Bar Flex features a soft cushion surface so you should be able to grip one end of the bar comfortably. Perform a normal swing taking the bar back to the top of your backswing (see photo A). You will notice that at the top of the backswing, before you your start to move the club forward, the Body Bar Flex bar will produce a stretch (at the top of your backswing) of your shoulders, arms and back as you pause slightly before bringing the club forward. This stretch at the top of your backswing is due to the bar s flexibility which causes the opposite end of the bar to continue moving due to the momentum gained during the backswing. Now, on the down stroke, you will feel in your hands and arms a delay caused by the flexing of the bar in the reverse direction. This delay should feel comfortable and allow you to feel the bar s downward movement to a much greater extent than during a normal swing with your club. In photo B the end of the bar away from your hands continues the delay in its bending as your hands move toward the centerline of your body. As your hands feel the point at which you would normally be striking the ball, the wrists/hands snap with the right hand rolling over and you complete your follow-thru in your normal fashion. The Body Bar Flex allows you to feel this movement which may help improve your swing. During various parts of your swing, you will be able to feel in your hands and arms a weight differential and a delay in the responsiveness of the bar which are due to the flexing of the bar during your swing. This increased ability to the feel the weight differential and the bending delay during your swing, may allow you to improve the consistency of your swing. And, as a result of the enhanced stretch at the top of your back swing and your follow thru, you may find a greater consistency in your swing starting from the first hole you play. NOTE: 1) Choking up on the bar will change the bar s flexibility in response to the forces generated during your swing. 2) You may hear a clicking or twisting noise while swinging the Body Bar Flex. This is not a concern and is due to the fiberglass bar that is inside of the Body Bar Flex automatically orienting itself in response to the individual forces that you exert on the bar during your swing. Note the slight bend of the bar at the top of the back swing due to the bar s momentum. Note the slight delay or reverse bend in the end of the bar due to bar s forward momentum. A B C

14 Body Bar Systems, Inc. Contact Information For further information or to order (for golf the 4 foot Body Bar Flex is recommended) your Body Bar Flex: FURTHER INFORMATION: Gordon L Brown, Jr (Developer of the Body Bar Flex ) President Flexi-StiX, LLC; Anderson, SC; ; or Tim Riley General Manager Body Bar Systems, Inc.; 1942 Broadway, Suite 314; Boulder, CO ; tim@bodybars.com TO ORDER YOUR BODY BAR FLEX: Web Site: (and click on Body Bar Flex) Phone: