Question: Dear Sean, Hi! I am 52 years old and I am starting to get back into real shape. I weighed 235 and I lost seven pounds and looking to lose 42 more, and I’m 5-foot-10. I started to play golf again last year and I enjoy it very much, I am an 11.6 index. I am currently working out at a physical rehab center, walking about 2.5 miles four times a week with a polar strap to work in a range of 40 percent of my heart rate and doing a couple exercises with the physio-ball. I would like your advice on which of your golf fitness programs I can use, so they can incorporate it into my workout program? My dream is to get my index down to a 0 so I can compete on the seniors, thanks for your help in this matter. All the best life has to offer, Walter Behnke Answer: Walter, Keep that passion and dream alive. I always enjoy hearing from people who are getting healthy, enjoying the game of golf, and wanting to improve. It sounds as though you are off to a good start with the walking and your current exercise program. I often receive your question in one form or another. And it comes down to this; what is the best type of golf fitness program for the beginner, or for someone just starting out? Now it does not need to be one of my programs, but if I were, to recommend one of my programs. It would be my “Your Body & Your Swing” beginner golf fitness program. The reason is simply this program, as any other golf fitness program should entail the following categories of exercise: flexibility, balance, strength, endurance, and power. These are the necessary physical components of the golf swing. Secondly, and just as important, is the exercises within the golf fitness program should be cross-specific to the golf swing. Simply stated the exercises should develop your body to the positions, movements, and physical requirements of the swing. And finally for the exercises for the beginner should be basic and not complex. If you follow these rules in the development of your golf fitness program, you will definitely be on the right track. Question: Sean, Looking forward to your lower back video. I have a question for you. When playing in a tournament or any round that you take the time to get ready for, is it good to stretch fully before the round? I have a routine that I follow that takes me about 45 minutes and is fairly extensive. I have heard various reports that stretching after a round is preferred. Light stretch before the round and more dedicated after? Thanks, Tom Mooney Answer: Tom, I like to hear you are in the mindset of a stretching before a round. All too often the amateur warms-up improperly before a round. I would say 45 minutes of stretching before the round is probably too much. The goal of your pre-round warm-up is to get you body ready to play. This process entails preparing the body to play, and getting to know your swing for the day. I find on TOUR, players will spend anywhere from 15-25 minutes warming the body up before going to the range, practice green, etc. This session entails a series of flexibility exercises and other drills to get the body ready to swing the club. Once they have completed this portion of their pre-round program, they will begin getting their swing ready for the day. Post-round as hinted in your e-mail is the time to perform a more intensive flexibility program. The reason is as follows; you are asking the muscles of your body to work. Over time these muscles get fatigued, and when muscles get fatigued they become tight (i.e. shortened), causing movements (such as the golf swing) to become more difficult to perform. A post-round flexibility program will stretch (i.e. lengthen) the muscles, assisting in the recovery from physical activity, and helping your body in the recovery phase. Again, my suggestion to you is to shorten your pre-round flexibility program, and implement a post-round flexibility program. Question: Sean, I am just starting to use the exercises you have sent in your book and video. I am 60 years old and really need to increase my flexibility (I have really tight hamstrings). I appreciate the work out you have provided. Your program takes me about 45 minutes. Here is my question: What exercises should I eliminate that I am already doing? The problem is time and of course recovery. Thanks, Carl Answer: Carl, A common concern of many individuals is time. Our lives are busy and time is in short supply. Most of us do not have the time to spend on our golf game as the pros on TOUR, working in their swing or working out. I have a couple suggestions for you in cutting your workout time. It appears flexibility is the main concern of your training at this juncture. As a result I would suggest keeping the majority of your training focused on improving your flexibility. Perform a comprehensive flexibility program and in addition add at least one golf specific balance, strength, and power exercise to your program. Remember it is necessary to develop all of these physical components of your body to improve your golf swing. At this point in time flexibility is your focus, but we must still address the other components of the body in relation to the golf swing. This game plan should decrease your workout out time and provide the benefits you are seeking from your golf fitness program. Question: Hi Sean, Thanks for the regular commentary and ideas on how to get in the best possible shape for golf (and life). I really appreciate the positive attitude that your bring via your messages. I had a lower back injury and it was determined the major cause was my psoas muscle. It was stressed from golf, followed by sitting with poor posture. The psoas shortened and then refused to lengthen, this pulled my back out and kept it out until therapy, stretching, and exercising got my psoas to relax. My question is how can I keep this from happening again? Thanks again for your regular e-mails, Bill Answer: Bill, I went through a similar situation a few weeks ago where my lower back got out of alignment, tightened up and it required therapy to get it back in working order. You did the right thing by seeking out professional medical attention and getting it fixed. Golf and life in general puts an immense amount of stress on the lower back and we cannot prevent every lower back injury from occurring. But we can do a pretty good job of preventing them. The process by which I would suggest preventing another lower back injury from occurring is as follows: On a regular basis perform an injury preventative lower back program. This program will entail flexibility, strength, and endurance exercises to keep the musculature of the lower back in good working order. In addition setting up a regular treatment basis of massage and possibly chiropractic care could also benefit. These two treatment methodologies can assist in keeping the alignment correct of the spine and the muscles of your lower back loose. The exercise program will provide benefit by stretching and strengthening your lower back muscles allowing them to handle the stresses of golf and everyday life. Again, we cannot prevent every lower back injury from occurring but we can do a pretty good job of eliminating most of them. Maintaining a consistent lower back injury preventative program will go a long way in preventing any more injuries. |
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