Dr. D. Ryan York, PT, DPT, CGS. Dr. Chad Edwards, PT, DPT, CGFI

Transcription

1 Dr. D. Ryan York, PT, DPT, CGS Doctorate in Physical Therapy Certified Golf Performance Specialist, GOLO Golf University Dr. Chad Edwards, PT, DPT, CGFI Doctorate in Physical Therapy Certified Golf Fitness Instructor, Titleist Performance Institute 2011 by Age Defying Golf, Boise, ID. All rights reserved. No part of this document may be reproduced or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of Age Defying Golf.

2 It is recommended that you consult your physician before starting an exercise program. This book offers information in regards to fitness, exercise, physical therapy, sports medicine, and golf training. The information in this book is not medical advice and is not meant to diagnose or treat specific injuries or disease. 2

3 Bedtime Stretches In this chapter, we will go over a couple of stretches that you can perform before you go to sleep at night. Again, with all of these stretch routines, your goal should be to find what works for you. This routine can be an easy one to follow because everyone has a bedtime routine: use the bathroom, brush your teeth (hopefully!), read, etc. As a result, some golfers find it easy to be consistent with a few exercises if they incorporate them into their nightly routine. In addition, stretching releases hormones that naturally relax the body and can help you find a sense of calm before you go to bed. You can perform all of these stretches in bed or lying down on the floor. 1. Prone Lying The way our lives are constructed these days, we spend a lot of time sitting. Sitting on the coach, in front of the computer, while driving, etc. As we age, we are more likely to cement these positions so that even when we are standing, we are hunched over. A spine that is hunched over, is a spine that will not be able to rotate very well in the golf swing. Additionally, having a bent over posture puts you at a greater risk of spinal disc injuries and in later life, a greater risk of spinal compression fractures. A great way to prevent this, is by lying flat on your stomach for 5 minutes a day. An added bonus to lying on your stomach is that you get a good rotational neck stretch as well which you need to keep your head stable in the backswing. Just make sure you rotate your head to the opposite direction ever 30 seconds or so. 3

4 Before you try this stretch, you need to be aware of a couple risk factors. Do not lie flat on your stomach if you have been diagnosed with spinal stenosis or if you experience pain radiating down into you leg. Do not rotate your neck fully if you experience headache pain, blurred vision, nausea, or any other abnormal sensation. Additionally, if lying on your stomach causes you substantial pain, stack pillows underneath your belly button until the pain is relieved. If you experience symptoms from rotating your neck, you can try these alternative positions. You can either place your forehead on the edge of the pillow so nothing is obstructing your nose or mouth. Or you can roll up a hand towel and place it underneath your forehead so your eyes and nose are pointing directly down to the surface. 2. The Knot Golf Stretch You can do this stretch on your stomach or standing against a wall. Cross your arms as shown in the picture and lean into the mat. Hold for 30 seconds then switch arm positions so that the arm that was on top is now below the other arm. As in prone lying, if you have pain in your back with this stretch, stack pillows 4

5 underneath your midsection to support your back. Stack them as high as is needed to reduce pain. 3. Cross Over Stretch The cross over stretch is a great rotational stretch that addresses shoulder, hip, and spine flexibility Begin by lying on your right side. Bend your left leg up as shown trying to place your left knee on the bend. Next, reach across with your right arm in the opposite direction. Keep your right arm relatively straight and try to stretch so that you can put your right forearm on the bed and your left knee on the bed at the same time. Hold stretch for 30 seconds and perform on the opposite side. 5

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