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.
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
During the past five years, I have come to realize that no matter how badly golfers over 50 years old need to work on golf flexibility and golf exercise, the vast majority just do not do it. Everybody wants the benefits and I am always answering golfers questions on how to regain a youthful swing. But as soon as I steer the conversation to golf flexibility training or exercise, I see the eyes glaze over and the interactive conversation that we were just having turns into a one-way conversation with only a few distracted grunts in response. Key to Golf Flexibility For the Busy Golfer I have found the key to winning the hearts of these golfers is to keep it super short and super simple. If you are a busy golfer, I have put together a 5-minute golf stretching and spine stabilizing program that can be completed in five or six minutes and can be performed anywhere. Here is a simple and short program that will improve your golf flexibility, golf balance, performance, as well as decrease your risk of injury. 3
Golf Super Stretch Series Estimated Time Commitment: 15 Minutes 1. Golf Stretch One Setup: Take long step forward with your right leg. Bend forward at the hips and keep your back flat. Golf Action: Holding the ends of a golf club, rotate your body to the right until you feel a stretch. Keep your head facing forwards. Parameters: Hold stretch for 30 seconds and repeat stretch to the left with left leg forward. Keys to Success: If you find it difficult to balance in this position, move your feet further to the sides for a wide stance. 4
2. Golf Stretch Two: This exercise is slightly tweaked to stretch your hamstrings as well. Setup: Same Golf Action: Rotate your body to the right as done in the previous stretch, but also straighten your knees and then bend forward at the waist until you feel a strong hamstring stretch and hold. Keep your head facing forwards. Parameters: Same 5
3. Golf Stretch Three: This exercise is slightly tweaked to stretch your gluteals and hip flexors. Setup: Take a longer step forward with your right foot. Golf Action: Rotate around your right leg as before. Bend as far forward at the hips as you are able, until you feel a stretch in your gluteals (butt). Keep your head facing forwards. Key to Success: Try to keep your back flat when bending forward. 6
4. Golf Stretch Four: This exercise is slightly tweaked to improve spinal muscular mobility. Setup: Take a large step forward with your right leg but keep your legs spread further apart from side to side. Golf Action: Rotate your body to the right. Then side bend to your right until you feel a stretch in your left side. Keep your head forward. Keys to Success: If you have difficulty balancing in this position, you can hold onto a chair on your right side instead of holding onto a golf club. 7
5. Golf Stretch Five: This exercise is slightly tweaked to maximize hip and spinal rotational mobility. Setup: Take a large step forward with your right leg. Golf Action: Rotate as far as you are able to the right. Allow your head to rotate to the right as well. Now try and rotate your arms even further, pushing back with your left hand and pulling back with your right hand. 8
There it is. Five stretches, 30 seconds to each side. Only 5 minutes out of the 1,440 minutes available to you every day. *In stretches Nos. 1-4, do not allow your head to rotate with your body. Focus on a point just in front of you. **Repeat all stretches with the left leg forward, rotating around to the left. ***To improve your core and spinal stabilization, hold more than one golf club. Try holding three golf clubs at the same time and you will feel it! 9