INCREASING RANGE OF MOTION FOR SENIORS MEANS MORE DISTANCE. . .or getting back the distance they once had

Bob Forman, MS Exercise Physiology
Director, The Golf Fitness Academies at High Point Regional and Kernersville 

One of the most common complaints from senior golfers is that they can’t seem to be able to hit the ball as far as they used to.  For some, this frustration often leads to less playing time or giving up the game entirely.   

If the senior tees are not an option, here is a factor to consider when evaluating your game.  Range of motion, or the degree of movement for a particular body part, can play a vital role in your ability to obtain distance on your golf shots.  In particular, is the ability to get the club back in the backswing so as to be able to generate sufficient clubhead speed in the downswing and through impact.  Keep in mind that every mph gained or lost in clubhead speed equates to 2 to 3 yards further or less down the fairway.     

One of the preventable consequences of aging is a loss of flexibility and range of motion.  This often is the result of a more sedentary lifestyle and/or the absence of a stretching routine.  Adults, on the average, sit more than 9 hours each and every day.  This lifestyle, unfortunately, tightens and weakens muscles, which ultimately produces imbalances in the body that do not bode well for the golf swing.
 

Stretching is paramount and necessary for better golf.  Even individuals who are physically active will lose their ability to move body parts, as active muscles tend to become tighter muscles.  A consistent stretching program will do wonders in offsetting the tightness that develops through activity or the lack thereof.  

As it relates to the golf swing, many golfers gradually lose their ability to make a good shoulder turn and takeaway for reasons mentioned above.  This, being one of the three power moves often addressed in golf magazines, is essential for getting down the fairway and setting yourself up for birdie and par opportunities.   

One of the reasons why backswings become limited is the fact that golfers often lose their ability to disassociate their upper bodies from their lower halves, the X-factor as it’s known in the golfing world.  This lack of mobility consequently reduces the ability to make a good turn, thereby decreasing the distance the clubhead travels back.  Less distance back means less time in the downswing to generate speed and power and as a result, less distance.    

 

golf fitness photoAnother factor commonly seen is the lack of external rotation in the shoulder joint (photo right). 
The inability to rotate the arm back from the shoulder while holding the arm out to the side and
elbow bent 90 degrees (as when winding up to throw a ball), can also play an integral role in a
limited backswing.  This restriction can very often lead up to tendonitis in the elbow on the affected side.  When assessed, a score of at least 110 degrees in external rotation is desirable for each shoulder. 
 

Still another very prevalent deficiency involves tightness in the mid-back or thoracic spine (T-spine exercises).  A tight T-spine can have a negative influence on its neighbors to the south and north, the lumbar and cervical spines, respectively.   

golf fitness photoThe thoracic spine consists of 12 vertebrae and is where rotation should take place, not the lower back as is commonly thought.  The lower lumbar spine is actually geared more for stability as opposed to mobility.  The higher up you go on the thoracic spine, the more mobility you should encounter.   

A tight T-spine, however, will pull the lumbar spine into rotation perhaps a bit more than designed for during the golf swing.  Over time, and due to the repetitiveness of this action, damage to the lower back area becomes a concern. When assessing for mid-back range of motion a score of at least 60 degrees is preferred.        

Other common areas of influence as it pertains to limitations in the golf swing include tightness in the chest muscles and/or lats, and cervical rotation.   

A physical assessment evaluating the various anatomical components of the golf swing will identify where and to what degree the deficiencies are and help plan a course of action to begin to correct the deficiencies.  Precise exercises to improve flexibility in this corrective phase can be recommended to enhance range of motion, improve swing performance, and increase distance.  A reputable golf fitness professional will be able to assess and develop such a customized program for you.    

Any golfer, regardless of age, who never really did much in terms of stretching to improve their game will be quite surprised to see how much of a difference it will make. . . in a relatively short period of time.  Keep in mind, also, that playing golf will develop deficiencies in the body due to the one-sided, repetitive nature of the sport.  Something you probably didn't realize.    

      

Просто про это, наверное, все забыли.

Важно, что каждый бит информации, поступавший на главный компьютер КЮРЕ в Фолкрофте и на остров Сент-Мартин, немедленно передавался на маленький компьютер в чемоданчике.

крикнул обер-фельдкурат, вырвав у него дирижерскую палочку.

Одежда, обрывки которой местами еще сохранились на теле, помогла признать его.

Его гибкое тело было облачено в безукоризненно белый костюм.

Мы не боимся предложить эту честь тебе.

Формирующемуся "скачать музыку из компьютерных игр"уму вредно слушать такие перепалки.

Он "нойз мс песня для радио скачать"стоял спиной к Энн "скачать родительский контроль бесплатный"и подбадривал кого-то, кто лежал на полу, скрытый от нее столом.

Я смотрела на "рем дигга ошибка навигатора скачать"них, когда Лайонел последний раз здесь гостил.

Дружески "ключи для игр steam бесплатно"улыбаясь, Проктор попятился назад.

Вот и молодец, а теперь брось "скачать торрент хороший плохой злой"это сюда.

И кричала она что-то совсем не благочестивое.

А муравьям не надо концентрироваться.

Позволь сообщить тебе, что Зеркало Джелерака.

Но оно лучше сработает, если будет посередине поля, сказала Дара.

Трещина со скрежетом сомкнулась.

В передаче звучали также заверения правительственных чиновников о том, что никакой утечки урана не было и нет.

Этот путь все время находился у вас перед глазами, продолжала Ким.

Он прислушался к шуму машин на автостраде, размышляя о явной склонности Проктора к насилию и его закоренелой враждебности к миру интеллекта миру, которому он и сам был бы не прочь показать, почем фунт лиха.

Вы строите выкладки на собственном опыте, а здесь он не годится.

В то самое время, когда они второй раз кружили по залу, Флик с дядей Синклером вошли в ресторан и поднялись по лестнице на балкон.

Валдрон быстро понял, что с наемными убийцами и вооруженными грабителями гораздо приятнее иметь дело, нежели с врачами.

Открыв одну из папок, она заглянула внутрь.

Так скоро, пробормотал он вдруг охрипшим голосом.

Взгляд его упал на ствол дерева.

Я полюбил этого негра, этого беглого раба, и был в ту минуту счастлив в его обществе.

Он умолял меня помочь ему, и это вывело меня из оцепенения.

Здравствуйте, мисс Пойндекстер, сказал он, подъезжая.

Передайте мне "Испанский язык. Самоучитель для начинающих (+CD)" содержание, или я вас так тресну, что.

После того как мы прибыли в форт, продовольствие стало быстро исчезать.

EXERCISE OF THE MONTH

Static Hamstring Stretch

 One of the main factors for low back discomfort is tight hamstrings, which can also affect hip mobility in the golf swing.

 

 

Check with your physician before starting any type of exercise program.

IMPROVE YOUR GAME

GOLF FITNESS
ASSESSMENT & TRAINING


A quality, customized golf fitness program will. . .
  • Enhance swing efficiency
  • Increase distance
  • Improve playing performance and satisfaction
  • Identify and correct golf-specific injury triggers

    All for much less than what another brand new driver that's going to "fix my game" would cost
     
click here for details

  


The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
 
David R. 

more testimonials

HOST A WORKSHOP

If your Club or organization would like to host an informative golf fitness workshop, contact Bob at bob@golfitcarolina.com or 336-509-4610.

Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance.  My members thoroughly enjoyed the hour and wanted more.  I was impressed with his content and explanation.  My members were floored with his Q&A and his personal adaptation to their issues.  I was impressed with his interaction with attendants of the seminar.  If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it!  We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC


"Bob Forman was fabulous!  He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing.  He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
Ellen Gregory
EWGA-Wilmington, NC chapter

“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance.  Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups.  I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.” 
John Kennedy, Director of Golf
Westchester CC, 
Harrison, NY

Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing.  Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace.  Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct.  Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing. 
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina

IMPROVE YOUR GAME

Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.  
A great manual for golf teams as well.  

Dedicated chapters on:
- how to identify and correct the common physical deficiencies most golfers have that are impacting their swing and injury potential
- over 40 golf-specific exercises and drills

- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults

Amazon reviews:

"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"

"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."


Available in print at TheBookPatch

TheBookPatch.com Buy Now style 1 button
or as an ebook on Amazon

Go to
http://www.amazon.com/Functional-Golf-Fitness-Training-ebook/dp/B00FH88Q0Q

SWING FAULT PHYSIOLOGY

Swing mechanics are often influenced by physical deficiencies in the golfer's body.  Below are some of the more common swing faults, their physical causes and how to correct.

GOLF POSTURE

S-POSTURE AND LOW BACK PAIN

EARLY EXTENSION

SWAY & SLIDE

REVERSE SPINE

While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.  

REWIRE THE BAD SWING HABIT

RADIO / PODCASTS

 

 

November 11, 2017
The top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  
My segment starts at 1:10:30.

 
June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting



March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures 


scroll down to 9/9/2013
(go to 23:15 into the show)
back injury