Body Bar FLEX Stretching Exercises for GOLF by Gordon L. Brown, Jr. for Body Bar, Inc. 1
Introduction This presentation features stretching exercises using the Body Bar FLEX Personal Training Device. The exercises shown in the first segment of this presentation are stretching movements intended to specifically benefit the golfer. The stretching exercises for golfers are ideal for performing prior to playing in the locker room, practice area, even the parking lot as well as during or after the round, as needed. Several other stretching exercises are shown in the segment following the golf section. It is likely that the experienced golfer will find other ways in which the Body Bar FLEX can be used to stretch specific muscle groups to produce selective individual benefits. The Body Bar FLEX may be purchased at: http://www.bodybar.com/body-bar-store/body-bar-flex-products 2
Stretching Before Hitting Your First Golf Ball CAN IMPROVE YOUR GAME Stretching before beginning any sport especially golf can enhance a person s ability to perform at a higher level and reduce the risk of injury. Stretching allows the joints and muscles to move effectively through their full and normal range of motion. The Body Bar FLEX is a lightweight and flexible variable resistance exercise device that can be used to stretch the various, but specific, muscle groups used in playing golf. The bar fits nicely into any golf bag, making it convenient to use at any time before, during, or after a round. The exterior of the FLEX bar features a soft material which will not damage other clubs in the bag, and offers sure gripping and comfortable contact with the body. The 48-inch, 20-lb resistance Body Bar FLEX is recommended. The bar weighs only 27-ounces; the resistance rating is determined by the force required to bend the bar into an arc, forming a semicircle. The bar is meant to be bent while performing a variety of exercises, including stretching. When bent into the shape of a U, the 20-lb resistance bar delivers between 1 and 10 pounds of force to each arm/hand. Many of the stretches are performed with the bar being bent slightly by the user. These stretches are referred to as resistive stretches. Additionally, the Body Bar FLEX may be used to perform a series of exercises intended to help firm, tone, and condition the legs, upper body, and abdominal muscles. 3
Body Bar FLEX Fits Nicely Into Any Golf Bag About the same height as a driver. Soft exterior foam rubber sheathing will not harm any clubs in the bag. Easy to put into and remove from the bag 4
PLEASE NOTE Consult a physician prior to beginning this or any exercise regimen. The stretching exercises shown herein comprise low intensity movement: if you experience any pain or discomfort, stop the exercise and see your doctor. Neither Body Bar, Inc. nor any of its employees nor representatives can assume responsibility, negligent or otherwise, for the use of Body Bar FLEX. The indicated length of time, and number of repetitions, for each exercise are simply guidelines and may vary due to the strength and fitness level of the participant. Breathe throughout each stretching exercise Do Not Hold Your Breath. 5
STRETCHING for GOLFERS 6
Lower Back Stretch Lie with the back on the floor and raise the knees toward the chest. Grasp the Body Bar FLEX at each end, palms down, and place the bar in contact with the legs, just below the knees. Keeping the head on the floor and back flat against the floor, pull the navel toward the spine. Then gently pull the knees toward the chest. A slight stretch in the lower back will be felt. Hold the stretch for a count of 10 to 20. This lower back stretch may be performed periodically during any workout or round of golf. 7
Hamstrings Stretch Lie with back and head against the floor. Raise one leg as high as is comfortable, and as straight as is comfortable. Place the Body Bar FLEX in contact with the back of the leg, in the calf area. Hands are positioned at the ends of the bar with palms towards the face. A Use the arms to bend the bar and pull toward the head, as shown in photo A, gently stretching out the hamstrings. Keep the head in contact with the floor. Switch to the other leg and perform the same routine. After stretching each leg individually, raise both legs and perform the stretch with the Body Bar FLEX behind both legs, as in photo B. Hold each hamstring stretch for a count of 10 to 20 seconds. Perform 3 to 5 reps. B 8
Stretch with Arms Extended Overhead This is a very easy stretching exercise to perform. Grasp the Body Bar FLEX with arms extended overhead, straight or bent slightly at the elbows, holding the bar at or near each end, palms facing forward, photo A. Pull gently to the right with the right hand while maintaining an erect position or bending slightly to the right. This will pull the left arm toward the right and produce a gentle stretch to the left side of the body, photo B. Hold the stretch to the right side for 3 to 5 seconds and then reverse the procedure to the other side. This stretch can be performed several times during any round of golf. Stretches sides, shoulders, and arms. A B 9
Forearm and Wrist Stretch by Bar Rotation The Body Bar FLEX is held with one hand, vertically, at or near the bottom of the bar. (First time users may begin by holding the bar slightly below the center.) The rod is positioned in front of the body, with arm bent at the elbow and elbow close to the body. Rotate the bar from side-to-side, keeping the arm in the same position and using the muscles of the forearm and wrist to rotate the bar from side-to-side. The closer to the end the bar is held, the more resistance will be encountered by the muscles of the forearm when rotating the bar the resistance can be reduced by holding the rod closer to the center. Also, the speed at which the bar is rotated will affect the resistance: the faster the rotation from side-to-side, the greater the resistance. Note: Being flexible, the Body Bar FLEX will bend slightly when rotated from side-to-side. Perform 10 to 20 reps, then switch hands. This exercise tones and conditions the wrists, forearms, upper arms, and shoulders. 10
Resistance Stretch for the Shoulders Position the Body Bar FLEX in a vertical position behind the back. Hold the top end in the right hand, palm facing forward, elbow bent and near the ear (photo A ). Reach behind with the left hand to hold the bottom end of the bar, palm facing out. Straighten the right arm, pulling the left hand up to mid-back and into a comfortable stretch position ( B ). Hold the stretch for 5 to 10 seconds. Now pull down with the right hand, bending the bar over the right shoulder while keeping the bar pressed against the back. Next, allow the left hand to move away from the back a slight distance ( C ). Pause for a 2 count, then pull the bar with the left hand toward the back, so it is once again pressing slightly against the back. Finally, straighten the bar by allowing the right hand to return to the original, top position. Repeat this resistive stretch 3 to 5 times. Then switch hands and repeat. This exercise stretches and tones the shoulders, chest and triceps. A B C 11
Stretching by Trunk Rotation Position the Body Bar FLEX behind the back, at slightly above waist level, with palms facing forward and applying equal pressure against each end of the rod. The bar bends rod slightly around the back, photo A. Apply slightly more pressure against the end of the bar with the right hand, while twisting at the waist to the left, as in photo B. The left hand applies less pressure on the opposite end of the bar, as that arm moves back slightly in response to the twisting of the body to the left. This combination of moves will produce a gentle stretch through the mid-section (core). Upon reaching a comfortable stretch to the left, hold for a few seconds and then reverse the procedure by twisting to the right. A During the entire process, pressure is maintained on both ends of the bar to keep it against the back. The bar will move easily across the back from side to side 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. This exercise stretches the mid-section, and tones and conditions the arms, as well. B 12
Enhanced Chest, Shoulder, and Back Stretch Position the Body Bar FLEX in front of the body slightly below waist level, with palms flat and facing to the rear, pressing slightly against each end of the bar (photo A ). Pull the shoulders back (photo B ). In doing so, the straight arms will apply a force against each end of the bar, which provides resistance to enhance the stretch. As this exercise is performed, bring the shoulder blades together, as if trying to hold a small rubber ball between them. To increase the resistance, move the hands closer to the center of the bar. Hold for 3 to 5 seconds with the shoulders pulled back and the shoulder blades pressed close together. Maintain a degree of pressure on each end of the bar with the palms of each hand. Then bring the shoulders back to the front. Repeat 3 to 5 times. This exercise may be performed several times during the golf round, as needed to stretch the chest and shoulder blades. This exercise stretches the muscles across the chest and the shoulders, along with the back in the shoulder blade region. A B 13
Stretching and Strengthening of Wrist and Forearm Hold the Body Bar FLEX with hands palms down and spaced apart a distance that is comfortable, arms bent at the elbows, photo A. Holding the bar firmly (but not tightly), twist the soft exterior covering of the bar by rotating both hands in opposite directions. The hand that rotates with knuckles forward drops and the hand that rotates with knuckles backward raises, as shown in the photos B and C. Rotate each hand in the opposite direction, while raising and lowering the ends of the bar accordingly. Repeat for 10 to 20 repetitions. Note: more instructions on the next slide. A B C 14
Stretching and Strengthening of Wrist and Forearm (continued from previous slide) The intensity of this exercise can be enhanced by increasing the amount of twist resistance that is created in the soft exterior covering of the Body Bar FLEX. To do this, release the grip slightly of the hand that rotates with hand down and knuckles rotating forward. Quickly reach slightly farther forward around the surface of the bar with the same hand and resume the grasp on the bar as this hand begins to rotate in the upward direction. The other hand maintains its grasp of the bar throughout this enhanced movement. A greater degree of resistance is realized by this reach around movement during the hand rotation. Continue this process until the twisting resistance is at the increased level desired. Then reverse the process by switching the function of each hand. This will balance the toning and strengthening of the muscles in both wrists and forearms. Perform this exercise for a time period that is comfortable. A B C 15
Continuous Exercise for Shoulders, Back, and Arms This 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 abdominal muscles will be engaged to provide a degree of conditioning for the core. Photo A : Begin with the Body Bar Flex bar behind the back at about waist level, with the palms facing forward and pressing slightly against each end of the bar. Do not grip the bar tightly. Now apply a force with each hand against each end of the bar so that it bends around the back photo B. The bar only lightly touches the back. Photo C : This position initiates this continuous exercise. From position B, lift the right shoulder slightly and rotate it backwards, pulling with it the right hand and right end of the bar backwards as shown. At the same time as the right arm is moving back, the left arm moves slightly forward while the left hand maintains pressure on the left end of the bar. Note: more instructions follow on the next slide. A B C D 16
Continuous Exercise for Shoulders, Back, and Arms (continued from previous slide) Photo D : From position C, the right hand drops down, bringing that end of the Body Bar Flex towards the right hip while the left hand and arm move up and slightly forward. The right hand circles forward while the left shoulder rotates up slightly and then back. Finally, the left hand drops, bringing the left hand to the left hip while the right hand moves forward and is raised slightly. The cycle is completed when the left hand circles up and forward to the level of the left hip and the right hand circles back and down to the level of the right hip, as shown in B. Note: This complete cycle approximates the motion of a swimmer performing a backstroke. However, during this entire movement, the elbows remain bent and the bar stays in a flexed condition. All movement should be smooth and controlled. Perform this continuous resistive stretching and strengthening exercise a number of cycles (or repetitions) that is comfortable. 8 to 12 cycles or repetitions is recommended. This movement, incorporating the isometric element of keeping the bar flexed, stretches and strengthens the arms, back, shoulders, and joints. A B C D 17
Swinging the Body Bar FLEX Hold one end of Body Bar FLEX as one would a driver or long iron. The shaft of the bar is larger than the grip of the club, but the soft cushioned surface allows for a loose, comfortable grip. Perform a normal swing, taking the bar back to the top of the backswing (see photo A ). When pausing at the top, and before moving the club forward, the bar will produce a stretch of the shoulders, arms, and back. This stretch at the top of the 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. On the down swing, a delay will be felt in the hands and arms, which is caused by the flexing of the bar as it now moves in the reverse direction. This delay should feel comfortable and allow one to feel the bar s downward movement to a much greater extent than during a normal swing with a golf club. Note: more instructions on the next slide. A B C 18
Swinging the Body Bar FLEX (continued from previous slide) In photo B, the hands move down toward the centerline of the body, and the delay in the bending of the bar is still felt. Once the hands feel the point at which the ball would normally be struck, the wrists/hands snap with the right hand rolling over the left (photo C ) and the follow-through is completed in normal fashion. This feel provided by the Body Bar FLEX may help improve the golf swing. During various parts of the swing, a weight differential and a delay from the responsiveness of the bar are felt, as the bar flexes through the swing. This increased ability to feel the weight differential and the bending delay during the swing may allow for an improved consistency of the swing. And, as a result of the enhanced stretch at the top of the back swing and after the follow through, the swing may become more consistent. Note: Do NOT swing the Body Bar FLEX as hard as a normal golf club swinging the bar slower magnifies the stretch and feel, which is the objective of this exercise movement. A B C 19
ADDITIONAL STRETCHES 20
Stretch for Triceps w/ Shoulder Resistance While walking or standing, position the Body Bar FLEX vertically behind the back, holding the top end of the bar in the right hand, palm facing forward and elbow bent overhead near the right ear. Reach behind the back with the left hand to hold the other end of the bar, palm facing back (as in the photo to the right). Pull up (extend) with the right hand as the left arm moves up to a comfortable stretch position (left arm also exerts a downward pressure which stretches the right tricep muscle). Hold for 5 to 10 counts. Then pull down with the left hand to a comfortable stretch. Hold for 5 to 10 counts. Reposition the bar and repeat on the other side. This exercise stretches, tones, and conditions the triceps and shoulders. 21
Stretch for Abdominals Lie on back. Grasp the Body Bar FLEX as shown and extend overhead. Pull the navel toward the spine, squeezing the legs together, and stretch the body lengthwise. During the stretch, the fingers of both hands are positioned lightly on the top surface of the bar. As the body stretches and lengthens, the slight downward pressure of the fingers on the bar causes the bar to roll in the direction of the stretch. Hold the stretch for a count of 10 and perform 3 to 5 repetitions. This exercise will stretch the spine, abdominals, arms, and legs. 22
Stretch for Glutes Lie on the back with head touching the floor. Cross the left leg over the right, so that the left heel or lower calf is in contact with the right knee. Position the Body Bar FLEX behind the right leg and grasp the ends of the bar with hands palms up. While keeping head in contact with the floor, bring the legs towards the head by pulling on each end of the bar. Hold this stretch for a count of 10 to 20. Perform 3 to 5 reps on each side. This will stretch the glutes and help firm and tone the biceps. 23
Stretch by Spinal Rotation Begin in a seated position, with legs crossed. Sit up straight, chest lifted, with the Body Bar FLEX behind the neck. Apply light pressure to each end of the bar using the inside of the wrists, as shown in photo A. A Keeping the abdominals tight, slowly rotate the upper body to the right (see photo B ), keeping the bar in the same plane as the upper body. Do not pull with the hands. Maintain both hips in contact with the floor. Hold the stretch for a count of 5. Then rotate to the left and hold for a count of 5. Perform 3 to 5 repetitions on each side. B 24
Stretch by Lateral Flexion Start in a seated position with legs crossed. Sit up straight, chest lifted, with the Body Bar FLEX at the back of the neck. Apply light pressure to the ends of the bar using the inside of the wrists, as shown in photo A. A Remaining upright as much as possible, lean the upper body to the left. This will stretch the right obliques (see photo B ). The Body Bar FLEX will help keep the arms in the same plane as the upper body. Hold the stretch for a count of 5. Next, lean to the left and hold for a count of 5. Perform 3 to 5 repetitions. B 25
Stretch for Shoulder and Opposite Oblique Start with the back flat on the floor and grasp the Body Bar FLEX at each end, arms extended above the chest. Bend both legs by bringing both feet up to the butt. Rotate both legs to the left, lightly squeezing the knees together. At the same time, move the right arm to the right. This will force the left arm to move toward the right as well, producing a stretch in the left shoulder. Note: moving the left hand closer to the center of the bar increases the stretch to the left shoulder. Hold the stretch for a count of 5 to 10. Then stretch in the other direction by moving the legs to the right and arms to the left, and hold this stretch for a count of 5 to 10. Perform 3 to 5 reps. 26
Stretch with Strengthening by Pull-Down While walking or standing, position the Body Bar FLEX vertically behind the back, holding the top end of the bar in the right hand, palm facing forward and elbow bent overhead near the right ear. A Reach behind the back with the left hand to hold the other end of the bar, palm facing back (as in photo A ). Pull up gently with the right hand as the left arm moves up to a comfortable stretch position. Pause for 2 to 3 counts. Pull down with the right hand while keeping the bar against the back with the left arm, see photo B. Pause again, then allow the right arm to return to the starting, vertical position. Note: With the right arm in the pull down position, the left arm can move away from the back slightly, if necessary. Pause, then return the left arm to the back. This will produce a gentle stretch for the muscles of the back and left shoulder. Perform 8 to 12 reps, and then reposition the bar and repeat for the other arm. Perform 1 to 3 sets. This stretching exercise also tones and conditions the shoulders, chest, and triceps. B 27
Stretch by Back Extension Lie on the floor in a prone position with the Body Bar FLEX perpendicular to the body length and chin positioned on surface of the bar (upper photo). Hold the bar with a hand at or near each end of the bar, palms down. Exhale and using the ab muscles, raise the head, chest and arms off of the floor about 1 inch, or as far as is comfortable without pain. Pause in this up position and then inhale and lower the chest, head, and arms to the floor. The chin is positioned on the surface of the bar as the head, chest and arms are raised. The arms do not pull up against the chin. Perform 5 to 10 repetitions. This exercise stretches the lower back muscles. 28
Strengthening Can Add POWER To The Golf Swing and May Improve ACCURACY The Body Bar FLEX variable resistance bar is unique as a fitness device, in that it enables the user to perform exercise movements in ways that are not possible with traditional exercise equipment. For golfers to strengthen the muscles in their wrists, arms, shoulders and back, while using movements similar to those used when swinging a golf club, will allow for more effective strength development: with benefits being more accurate shots and greater distance for all clubs. The strengthening exercises for the golfer are intended to give examples of the unique ways in which the Body Bar FLEX can be used to help the golfer develop more effective strength: strengthening the specific muscle groups that are used in swinging the club and striking the golf ball. Many of the movements are compound movements, and work more than one muscle group at a time. Working multiple muscle groups at the same time, and in a manner similar to the way in which a golfer swings a golf club, serves as the technical foundation for this potential improvement in a golfer s swing and the resulting improvement in distance and accuracy. To view the presentation of strengthening exercises specifically beneficial to the golfer, go to: http://www.bodybar.com/body-bar-store/for-your-golf-swing 29
Body Bar Inc. - Contact Information Gordon L. Brown, Jr. (developer of the Body Bar FLEX ) President Flexi-StiX, LLC. Anderson, SC 864-221-5970 email: www.flexistix@charter.net or Craig Williams President Body Bar Inc. 1942 Broadway, Suite 314 Boulder, CO 80302 800-500-2030 email: craig@bodybar.com To order: http://www.bodybar.com/body-bar-store/body-bar-flex-products 30