January 16, 2009. When I took the dogs out at 6:30 this morning, the thermometer read 10 degrees. It’s one of those mornings when hitting the snooze button only keeps you warm for another five minutes. Then the inevitable; the day’s tasks must be met.
While I’d like to think this will turn into an article about cold weather golf, forget it. It’s too cold for almost anything. So, we turn ourselves indoors to dream of warmer weather and greener grass. But, between now and then, how do we keep our game in shape? Most of the golf rags this time of year have an article or two about staying in shape. This season it seems personal trainers for golf are in vogue. Unless you are independently wealthy, or on tour, that’s probably not a reasonable approach for you. Instead, think simple, progressive and consistent.
Think simple. It doesn’t take a fully loaded gym to keep ourselves in shape for golf. While some simple machines, like a rower and a stationary bike, will certainly help, even those are not critical to the effort. By way of example, I offer my most useful examples from my recent physical therapy. I was diagnosed with degenerative disc disease (Google it, if you must), and was dealing with extreme, relentless pain and numbness that was not conducive to playing or teaching golf (or anything else, for that matter). I was fortunate to find a therapist with expertise in the mechanics of golf. After two months of therapy, including the rack and constant exercise, the results have been remarkable. While not back 100% to where I was last summer, it’s close enough. But, alas, I waiver off message. Back to the exercises. My PT gave me about two dozen simple exercises designed to vastly improve flexibility, circulation and strength in the upper body, primarily in the neck, shoulders and thoracic region. This is the area between the shoulder blades most of us do not exercise and which become weak with too much work at the keyboard. I’d like to share just a few of these with you here.
The exercise regimen starts with those stretchy rubber elastics attached at waist height to the wall. While facing the wall with your feet about shoulder width, pull the ribbon with both hands away from the wall, squeezing the shoulder blades together. First, at waist height, then as close to shoulder height as you can get. Each time, squeezing the shoulder blades together. About 10-15 reps and three circuits are sufficient.
We use these bungee type things for the next circuit, also. While standing with your right side pointing at the wall, and your elbow at 90 degrees from your upper arm and pointed at the wall, pull the ribbon toward your left hip with your right hand. Be sure to keep your upper arm tight against the side of your chest, since we are trying to work the rotator. Again, 10-15 reps and three circuits for each exercise. First rotate the right arm toward the left hip, and then pull the ribbon from the right hip to the left side using the left. Reverse to the left and repeat. That’s four rotator flex and strength exercise, and you never set foot in the gym!
So, let’s continue the routine. Put the elastic on the wall at about shoulder height. Standing, again, with your right shoulder to the wall where the ribbon is attached, this time extend your right arm fully toward the wall (straight arm) with the elastic in your right hand. Then, pull the elastic toward your left knee, stretching the elastic as much as you can. Same number of reps, then do the other side. Now we are getting more of the shoulder involved in the routine. Go back to facing the right shoulder toward the wall, and now pull the elastic down toward your right knee with your right hand. Repeat with the left side.
Simple? Sure! You make it progressive over time by increasing the tension in the elastic and increasing the reps. Remember, if you don’t feel any fatigue after a full circuit, you’re probably not pushing hard enough. For you overachievers, never push THROUGH the pain. It’s too easy to cause damage that way.
But wait, there’s more! Grab a dumbbell of 2 or 3 lbs to start, one in each hand. With arms straight, life the weights to shoulder height in front of you ten times. Then 10 time to the sides, at least to shoulder height. This is great strength training for the arms and shoulders. Always do three circuits of each exercise.
While I won’t give you all the exercises I’ve been working lately, I’d like to throw in just one more really great one. You’ll need to lay face-down on the floor with a pillow under your gut and another for your head (or a rolled up towel). Extend your arms straight over your head on the floor. Turn your palms inward and upward (thumbs up), raise your arms as high as you can with your arms straight and count to three. Now put your arms in a ‘Y’ position and do it again. Then in the ‘T’ position, then down by your hips. Each time, turn your thumbs toward the ceiling, and lift your arms straight up. Go through 10 cycles and you’ll know you’ve worked! Eventually, you can do this with the weights……just not right away.
So there you go some simple neck, shoulder and upper back exercises to gain strength, flexibility, and circulation. Each one is simple, progressive and…..uh….oh, yes, how about ‘consistent?’ Well, that comes with personal motivation, doesn’t it? I was motivated to get rid of the constant pain and get back to golf. What’s yours?
My endless thanks to Steve Patain (MPT) of Patain and Associates in Herndon for all his help and advice. I’ve already been out hitting balls and I should be back in the game by March. Also, there are innumerable resources on the web for exercise ideas. I like www.fitness.com for its extensive library of simple stretches.
And, as always, golf is a walking game, so get out of the cart and stretch your legs! 