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 2012 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
Praise for Age-Defying Golf Rx I ve taken a lot of golf lessons-even attended a four day golf school-but I ve never learned as much about my swing and how to get more distance and power than I have from the Age-Defying Golf program. I ve gained flexibility and physical strength in my swing and am now hitting the ball further and straighter. I ve even taken 8-10 strokes off of my game since starting this program. But more importantly to me is the confidence and enjoyment I now have in my game. I m excited to play and love working on specific exercises that relate directly to golf. The Age-Defying Golf program will provide me with the physical ability to continue playing this game well into the future Cynthia Fowler I commenced playing golf at the age of 55 with the intention that this would become my sport upon retirement. During the past 11 years I have taken many, many golf lessons (and spent thousands of dollars) intent upon becoming a reasonable golfer. I have struggled with the game with ups and downs; during this period I realized that I would never become a big hitter. However, things have changed dramatically after commencing the Age-Defying Golf Program, and within a very short period of time (literally weeks), I am now hitting the ball further than I ever imagined possible. It has now become evident that this program has had much more impact upon my game than all the golf lessons I have taken over the years. My goal has been to take my golf to the next level; I am confident that with the work-out routine I am now taking, that I will quickly achieve this goal. I can highly recommend the Age Defying Golf Program and I have encouraged all my fellow golfers to enroll in the program. S.K. Clark I participated in the Age Defying golf program for three months, which made it possible for me to qualify for the National Senior Olympics. I got a score of 78. I had given up golf because somebody told me I was an old man, even sold my clubs. After working out with the Age Defying golf program, I bought new clubs. His exercises made it possible for me to play golf again. His program strengthened my muscles and improved the mechanics of my golf swing. You better believe this program really works. Don t quit. I encourage older people to play. It s always been my desire to play at Stanford (site of 2009 National Senior Olympics). Now I can finally do it. My intentions are to encourage golfers over 85 to continue. You can do it too. Chuck Young, age 95 I have played golf on and off for almost 20 years and I truly fell in love with the game. I was constantly asking my friends for tips and I desperately wanted to uncover the secrets that all the lower handicap golfers seemed to know. I took numerous lessons from golf pros with the hopes of learning how to increase my power, and flexibility. They always gave me too much to think about and I left more confused with no results. With Age Defying Golf Rx, Dr York showed me how to train my muscle to remember the 3
correct way to drive a ball through repetitive motion. How simple is that! Age Defying Golf Rx introduced me to an exercise program that encouraged me to understand my own flexibility, and how to increase my power/accuracy by teaching my body repetitive motions. I now golf with confidence with golfers who have lower handicaps. This program has taken strokes off my game, my friends are always commenting on my improvements and I am no longer considered the slow player, I can now keep up. Donna Clegg, Boise, ID 4
Table of Contents: AGE DEFYING GOLF EZ Chapter 1...Introduction and Purpose Chapter 2......How to Use This Manual Chapter 3......ADG EZ 5
Age Defying Golf EZ will help you recover the smooth, full swing that you have lost due to stiffness, pain and weakness that is associated with age. After the age of 45, most of a golfers distance and accuracy is determined by flexibility, particularly their golf specific flexibility. Poor flexibility in key muscles and joints causes the following swing faults: Reverse pivot shift Short, jerky backswing Short, stiff follow through swing Winging back elbow Too much head movement Too much body movement and much, much more!! In other words, it is literally impossible to have a good swing if you are stiff!!! Nearly all of the golfers that we work with at Age Defying Golf have such poor flexibility that they cannot get their body into the right positions to make a quality swing, they are just too 6
stiff. If you are over 50, you are likely limited by the same issues whether you realize it or not. In addition, the over 50 golfer who is not flexible is at an extremely high risk of injury. For example, just a few weeks after retirement, my father-in-law ruptured a spinal disc while playing in a golf tournament. After a 35-year career as a teacher, he spent his 1st year of retirement in a lounge chair recovering from spinal surgery. No fun! (Since then, he has been a faithful Age Defying Golf disciple and reports that he his playing better and hitting the ball further than he has in several decades with no pain!). ADG EZ is designed to stabilize the spine, shoulders and hips to make sure that your retirement golf is truly golden. ADG EZ is Simple ADG EZ is not the only golf exercise program out there. However, many golfers that we have talked to say that they could never/or don t want to stick to a regular exercise program. If this is holding you back, no sweat literally! ADG EZ is EZ! It only takes 20 minutes to complete, and only needs to be done 3-4 times PER MONTH! Seriously.you are spending more time putting pain gel on your low back each month! ADG EZ is Effective: We have been using this program for years and we are so confident that it will work that we stand behind ADG EZ with a 150% money back guarantee no questions asked! Have more fun! Play Better! No excuses! 7
How to Use This Manual This manual is designed as a companion to the Age Defying EZ DVD. You can also take the manual to the gym or as you travel for a convenient way to keep up with your program. Please do not attempt any of the workouts without going through the DVD instructions 1 st!! Otherwise, you may likely get confused and frustrated. The DVDs are there to make the workouts easier to understand and follow. BASIC and ADVANCED Workout Options Each BASIC exercise session is designed to take 15-20 minutes to complete. The BASIC exercise session is composed of the primary training exercises that can be done quickly and easily. However, if you are in good physical condition with fair to good balance, then you should complete both the BASIC and ADVANCED sections of each workout. The ADVANCED exercise section is listed directly after the BASIC exercise section of each workout. ABDOMINAL DRAW IN MANEUVER You will notice that in nearly every exercise, you are instructed to draw in your belly button to stabilize your spine. The act of drawing in your belly button does two things. First, it works to activate the core stabilizing muscles of your trunk that protect 8
your back from injury. Second, it creates intra-abdominal pressure in your abdominal cavity. Which research has shown will brace your spine and reduce the risk of back injury. To draw in your belly button you want to imagine that someone is trying to poke your stomach with a sharp object and you are pulling in your stomach to avoid being harmed. To practice your draw-in maneuver, hold this position for 1-minute and focus on breathing. It takes practice to distinguish between your breathing muscles and your deep core stabilization muscles. You will get better at this as you practice. 9
1 Age Defying Golf.EZ! ADG EZ is a unique program that combines spinal stabilization, flexibility, power and mobility into one, fast paced 30 to 40-minute session. To accommodate various athletic abilities and fitness levels, ADG EZ has two sections. If you are a beginner to fitness, if you are not in good physical condition, or if you have significant back pain, only complete the ADG EZ Basics, the first section of this chapter. However, if you are in good physical condition and looking to get the greatest benefit from this program, please also complete ADG EZ Advanced, which is the second part of this chapter. Finally, it is most important that you perform these exercises in a safe manner. Have fun with this unique program of Golf Power Development. **Perform ADG EZ with the DVD program. This workout lasts approximately 15-25 minutes when done with the DVD.** 10
ADG EZ - BASICS 1. Squats in Power Triangle with Correct Spine Angle Keys to Success: Improve leg strength and spinal posture for improved spinal joint rotation and flexibility for golf swing. Begin in a standing position with your feet shoulder width apart. Get into your correct golf stance knees bent, back straight, and hinged forward at the waist. Draw in your belly button to stabilize your spine. Maintaining your waist hinge and back straight position, perform a squatting motion. Perform 15-20 repetitions. Make sure that your knees do not bend forward over your toes. Only squat as far as you can without compromising your back flat mechanics. 11
ADG EZ - BASICS 2. Torso Rotations Keys to Success: Improve hamstring and spinal flexibility. Begin standing with your feet slightly wider than shoulder width. Extend your arms out to your sides. Get into your correct golf stance knees bent, hinging forward at the waist and back flat. Draw in your belly button to stabilize your spine. (Avoid hyperextension of the knees). Rotate and bend forward so that one of your hands touches the ground directly in front of you. Your other hand should be pointing toward the ceiling above you. Now, return to your starting position and perform the exercise to the opposite direction. Perform 10 repetitions to both directions. If this exercise caused back pain, check to make sure that you have drawn in your belly button to stabilize your spine. In addition, you should only rotate and bend forward within your range of comfort. 12
ADG EZ - BASICS 3. Hip Releasing Rotations Picture 1 Picture 2 Picture 3 Improve hip and spinal flexibility in all planes of movement to improve your X-Factor stretch and to reduce the risk of back injuries. You will need a chair or stool for this exercise. Stand approximately 2-3 feet away from the chair, keeping one foot on the ground, step and put the other foot on the chair, somewhat of a lunge position. Draw in your belly button to stabilize your spine. Make sure that both feet are facing forward as seen in picture 1. 1) lunge and reach forward towards the chair with both of your hands (Picture 1) Return to your starting position. Perform 10 repetitions. Switch feet and repeat. 2)Lunge forward again while tilting your body with your arms away from the forward leg (Picture 2). Return to starting position. Perform 10 repetitions. Switch feet and repeat. 3)Finally, with arms straight in front of you, lunge forward and rotate your body around your forward leg (Picture 3). Perform 10 repetitions. Switch feet and repeat. Keys to Success: Try to reach as far as you can safely and comfortably. It may be difficult for you to keep your balance with this exercise. If this is 13
ADG EZ BASICS the case, you may want to have another chair by your side to hold on to it. 4. Hinged Forward Arm Arcs and Hamstring Stretch Keys to Success: Improve spinal posture and flexibility. Improve hamstring dynamic flexibility. Stand with your feet wider than shoulder width apart and your arms folded together. Keeping your knees straight or slightly bent, bend forward as far as you can comfortably until you feel a stretch in your hamstring muscles (back of your legs). In this position, slowly swing your arms from side to side. Perform 10 repetitions (arm swings) to each direction. Make sure to bend at the hips more than you bend your back. 14
ADG EZ BASICS 5. Forward Bend Hamstring Stretch Improve hamstring and hip flexibility for consistent golf posture throughout swing = improved ball contact consistency. Begin in your golf stance with your hands hanging down in front of you. Keeping your knees straight or slightly bent, hinge and bend forward at your waist (keep your back flat) reaching towards the ground. Hold stretch for 30 seconds. 15
ADG EZ BASICS 6. Arm Cross Stretch on Stomach Keys to Success: Improve shoulder flexibility to eliminate bad swing compensations at the top of your backswing. Lie flat on your stomach. Take your right arm and reach underneath you body to the left as far as you can reach. Next, place your left arm on top of your right arm and reach across your body as far as you can reach. Hold each stretch for 30 seconds, then repeat stretch with your left arm reaching underneath the right arm. If you have pain lying on your stomach, place a pillow under your pelvis (mid section). 16
ADG EZ BASICS 7. QL Crunches Keys to success: Improve torso and hip strength for power and stability in your golf swing. Lay down on your side, as shown, with your feet on top of each other and your arm at your side. Draw in your belly button to stabilize your spine. Simultaneously, raise your leg up straight and, using your arm, reach down your leg as far as you are able, lifting your shoulders off of the floor. Perform 12 repetitions, then switch sides and repeat. Make sure that your body is in a straight line throughout the exercise. 17
ADG EZ BASICS 8. Bridges with Toes Turned In Keys to Success: Improve hip strength for stability and power. Improve hip internal rotation to improve power and stability in backswing. Begin by lying on your back with your knees bent and feet flat on the ground. Next, turn your toes in (pigeon toed). Draw in your belly button to stabilize your spine. From this position, push through your feet to raise your pelvis off of the ground as shown. Hold for a moment and return to starting position. Perform 15-20 repetitions. For an added challenge, perform bridges with one leg at a time. 18
ADG EZ BASICS 9. Seated Knee Crossovers Separate shoulder turn from hip turn to improve X-Factor flexibility and power. Begin by sitting down on the ground. Cross one leg over the other as shown. Draw in your belly button to stabilize your spine. From here, use your opposite side arm to pull the knee further across the body until a stretch is felt around the hip area Hold for 30 seconds, repeat on the opposite side 19
ADG EZ BASICS 10. Shoulder Stretch with Opposite Head Rotation Keys to Success: Improve shoulder and neck rotational flexibility for a more powerful backswing while eliminating power losing movement compensations. Stand with your correct golf posture. Draw in your belly button to stabilize your spine. Make sure that your elbow remains straight and rotate your left arm across your body as you would in a backswing, holding for 2-3 seconds. At the same time rotate your head to the left. Repeat with your right arm crossing over to your left and your head rotating to the left. Hold for 3 seconds Perform 8 repetitions to both directions. Stay within your power triangle and don t allow your hips to sway. 20
ADG EZ BASICS 11. Golf Swing Stabilization Keys to Success: Engrain swing stability and improve flexibility in your swing. In standing, raise your arms slightly. Get into your golf stance by bending your knees, keeping your back flat, and hinging forward at the waist. Draw your belly button in to stabilize your spine. Slowly begin your backswing rotating your arm back in a wide arc. Make sure to stay within your base of support (power triangle) and hold the top of your backswing for 2-3 seconds. From this position, slowly begin your forward swing rotating your arms in a wide arc through the impact position and to your follow through, hold this position for 2-3 seconds. Repeat this exercise beginning with the address position. Perform 3 repetitions. The biggest keys in this exercise are to maintain your spine angle and to stay within your base of support (power triangle). As long as you are maintaining these key positions, you can rotate and stretch as far as you are able. 21
ADG EZ BASICS 12. Seated Hip Rotations Improve hip flexibility to eliminate power sucking compensations. Begin in a sitting position. Place both of your hands around your knee and pull it across your body as shown. You should feel a stretch on the outside of your hip. Hold stretch for 30 seconds and repeat with opposite leg. 22
ADG EZ BASICS 13. Supine Torso Rotations Separate shoulder turn from hip turn to improve X-Factor flexibility and power. Begin by lying on your side. Bend your top leg up to waist height. Next, rotate your top arm and torso to the opposite direction. You can increase this stretch by holding a light weight in one arm and using the opposite hand to pull the knee closer to the floor. Hold stretch for 30 seconds and repeat to the opposite direction. 23
ADG EZ ADVANCED 14. Plank or Modified Plank Position Holds Keys to Success: Improve torso and back stability to reduce risk of golf swing injury and create stability in the swing. Lie down on your stomach, propped up on your elbows. Draw in your belly button to stabilize your spine. To perform the plank stabilization, prop your self up on your feet and your elbows so that your upper body is straight and flat like a board, or plank. If this position is too difficult, prop yourself up on your elbows and knees instead as in the second picture. Hold plank position for 30-60 seconds. If this position causes back pain, check to make sure that your spine is stabilized by drawing in your belly button. If this position continues to cause back pain, raise your butt to the ceiling until your back pain is gone and hold that position. 24
ADG EZ ADVANCED 15. Knee Rotations with Arm Reaches Keys to Success: Improve abdominal strength and separated shoulder turn form hip turn to improve X-Factor power. Begin by lying on your back with your knees bent. Draw in your belly button to stabilize your spine. Reach and curl your body towards your left foot while you rotate your knees to your right. Repeat to the opposite side so that your body is rotating back and forth, opposite of your knee rotations. Perform 12 repetitions to each direction. Try to curl up just until your shoulder blades come off the surface. 25
ADG EZ ADVANCED 16. Bridging with Lateral Leg Arcs Improve hip strength for power and back stability to reduce risk of injury. Begin by lying on your back with your knees bent and feet flat. Draw in your belly button to stabilize your spine. Perform a bridge by lifting up your hips. From this position, rotate one leg to the side keeping the foot of that leg off of the ground, then return to the bridge position. Perform 12 repetitions, and then repeat with the opposite leg. 26
ADG EZ - ADVANCED 17. Warrior Position with Torso Stretching Keys to Success: Improve torso and hip flexibility and strength. Get into Warrior position as seen in picture one. Draw in your belly button to stabilize your spine. From this position, raise one arm towards the ceiling and bend your torso in the opposite direction. Hold for 5 seconds, then, raise your other arm towards the ceiling and hold for 5 seconds. Perform 3 repetitions. Repeat this exercise lunging towards the opposite leg. This will be a difficult exercise for some. If you find this exercise too difficult, stand up straighter. 27
ADG EZ - ADVANCED 18. Side Plank with Arm Reach and Leg Raise Keys to success: Improve back and hip stabilization for a strong and stable post at the top of your backswing in which to push off of. Get into the position as shown in the picture one. Draw in your belly button to stabilize your spine. From this position, raise your left leg towards the ceiling and reach for your leg with your left hand. Perform 8 repetitions and repeat on your other side. With this exercise, don t worry too much about having perfect form, just do the best you can. 28
ADG EZ ADVANCED 19. Side Plank with Hip Flexions Improve hip, low back, and abdominal core strength for an explosive basis for your swing. **The setup for this exercise is almost the same as the setup for exercise #18** Get into the position as shown in the 1 st and 2 nd picture with your left hand behind your low back to help stabilize your back. Draw in your belly button to stabilize your spine. Keeping your left leg parallel to the ground and straight, flex your hip so that your leg swings forward. Next, flex your glutes (butt muscle) to swing your hip and bring it back to the starting position. Perform 10 repetitions, and then repeat on your other side. 29