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Upping Your Golf Game

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Secret to Increasing your driving distance = mobility and stability. Using these exercises will get you there!
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SECRET TO INCREASING YOUR DRIVING DISTANCE = MOBILITY AND STABILITY
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SECRET TO INCREASING YOUR DRIVING DISTANCE

= MOBILITY AND STABILITY

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 1

So have you finally realized the importance of flexibility and stability to the game of golf?

How many times has your teaching pro told you that your swing is being limited by your inflexibility? Is that inflexibility and instability affecting your life and daily activities as well as your game? Most importantly, is it

creating pain or decreased your drive distance?

Immobility + golf = inconsistency, higher scores, decreased drive distance, and potentially pain! So what are you doing about it? I think the biggest

question I get from my clientele is, “How can I drive the ball farther?”

My answer is always, “mobility and stability of the areas that should be mobile and stable.” I’ve said that to my 25-handicappers to my PGA Tour winners, because most everyone I’ve worked with have various degrees of

immobility and instability throughout their body.

It is proven that these two primary issues cause the most swing faults, the most pain and contribute the most to decreasing drive distance off the tee!

One of the easiest ways to think about how the body works is, the body works in a mobility and stability stacking system that looks like this.

So if you mobilize those areas that need to be mobile (blue) and stabilize those areas that need to be stable (orange), then your body will be able to move well which will

lead to longer drive distances!

For now, let’s focus a few of the most important parts of this system, the hips, the core, and the thoracic spine.

As a professional who has worked on hundreds of clients over the last ten years utilizing hands on therapy like, trigger point massage and Muscle Activation

Techniques, I can tell you that muscle and fascia adhesion has created “havoc” in my clients’ bodies! A majority of clients who come struggle with mobility and flexibility issues that are dramatically preventing growth in their golf game!

Many times, after one hour of a good soft tissue therapy or corrective exercise session, many clients feel as if they can move better than they have in years!

This is why this information will be so valuable for you. It’s for you who feel as if your golf game just is not progressing like you expect to based off the amount of work you

put into it.

The recommendations I’ll be making for you are designed to spend a few minutes a day “treating yourself.” When you do this daily, it can make a big difference on your

drive distance and overall golf game including your scoring!

Now, It is very important to consider that when we move, there is a complex mix of neurological and neuromuscular activity working together in synergy to create the

complex patterns that we call human movement.

We all know that human movement involves muscular contractions and relaxation. In order to have optimal muscle contraction, there needs to be “freedom’’ in the muscle

fibers and the fascia that incases each muscle. The trouble comes when there is a “trigger point” (TP) or an “adhesion,” that prevents the muscle from contracting and

relaxing and/or sliding on top of each other.

A common example of a trigger point would be the one that you get in that mid trap area of the neck between the neck and the shoulder. You usually get that one from

stress, poor posture and repetitive stress like the seated work place.

An example of adhesion of the fascia is “Carpal Tunnel’ syndrome. This is where the fascia, which looks like the casing of a sausage, gets stuck to fascia of other muscles that surround it. Another food example is like when spaghetti gets stuck together at

the bottom of the pan. It’s all clumped together, and each individual “piece of spaghetti” cannot be independent of each other because they are stuck together.

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 2

Both trigger points and adhesions can lead to pain, decreased joint range of motion, decreased circulation and a diminished ability to properly “re-educate” good movement.

It is for these reasons that it is vitally important that the golfer perform the recommended stretches and exercises, daily.

And, guess what happens when you do? Yes, your driving distance and consistency will both improve!

Okay, now that you have a bit of understanding to the importance of mobility, let’s look quickly at stability (take a peak at the “mobile/stable” model on the first page).

The most important area of the body to be stable is the “core.” This is the region of the pelvis and sacrum, to the lower thoracic spine (mid back) and glutes. The core is crucial

because it is where the body’s center of gravity is found. If there is instability of the core, it will open up the spine, sacrum and hips to injury, compensation, and inefficient

movement.

The core’s job is to stabilize the sacrum, pelvis, hips, torso and lumbar spine. Unlike what many people think, the spine does not create rotation per se’. In fact, I encourage

you to think of the core as an “anti-rotator,” and movement generator.

Did you know that in the golf swing, the spine is only responsible for approximately six degrees of rotation while the hips and thoracic spine together create 65 degrees of

rotation?

Knowing this, you want to think of the core as the place where the lower body and upper body are separating and that’s where we get all of our power, stability and

balance. If your core is weak, then all of these important characteristics of the swing are in jeopardy and you will never be able to play the golf you desire, and especially

never get the distance you want off the tee!

Alright, now that you have a better understand of mobility and stability, let’s look at some solutions you can do at home that will begin to change your game from the inside

out!

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 3

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 4

Here Are the Rules - Be Sure to Follow Them!

1. IF YOU DON’T HAVE IT ALREADY, GET AN OK FROM YOUR DOCTOR TO PARTICIPATE IN AN EXERCISE PROGRAM.

2. BE GENTLE WITH YOUR STRETCHES!

3. DO THE STRETCHES EVERY DAY. IDEAL IS BEFORE YOUR WORKOUT (BEFORE YOU PLAY OR PRACTICE) AND BEFORE YOU GO TO BED.

4. DO THE EXERCISES EVERY OTHER DAY. IF YOU ADD THEM TO A WORKOUT YOU ARE ALREADY DOING, DO THEM FIRST.

5. NEVER WORK THROUGH PAIN! IF SOMETHING HURTS. STOP!

6. PLEASE FOLLOW RECOMMENDED WORKOUT PLANS JUST BELOW EACH EXERCISE NAME LISTED. IF YOU ARE A BEGINNER, FOLLOW THE BEGINNER PLAN!

7. PAY ATTENTION TO YOUR BODY CHANGES. THINGS ARE GOING TO CHANGE AND YOU SHOULD EXPECT THEM TO, JUST BE AWARE!

8. IF YOU HAVE QUESTIONS, PLEASE CALL OR EMAIL ME (SEE LAST PAGE FOR DETAILS).

9. ON YOUR STRETCHES- MAKE SURE TO DO THE TIGHTER SIDE THREE TIMES MORE THAN THE LOOSER SIDE TILL THEY FEEL EQUAL! (EX: RIGHT-12 TIMES/ LEFT- 4 TIMES)

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 5

6 Week Golf Fitness Program

STRETCHING / MOBILITY

FOAM ROLLER - LOWER BODY AND UPPER BACK- BE SURE TO GET GLUTES/ IT BAND/ QUADS/ GROIN AND LATS

Begin the exercise by sitting on a foam roller. Start with glute and roll over the entire length of the muscle. Next turn to the side and get the glute medius. Then roll the hamstring and calf. Flip over and get the quad and hip flexor. Repeat with other leg. Never perform exercise to the point of pain, but make sure that your muscle is feeling just short of the pain threshold as this will help to establish the best mobility in the muscle tissue.

DYNAMIC HAMSTRING- 10-12 REPS EACH LEG

Start by lying flat on your back with your legs extended. Bring your left knee up towards your chest until your thigh is perpendicular to the floor. Grab your left thigh with both hands to help stabilize your leg and try to extend your left leg completely from the knee. Make sure your right leg stays extended and your left thigh stays perpendicular to the floor. Repeat on both sides.

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 6

CHEST STRETCH ON STABILITY BALL- 1-2 SETS EACH SIDE

Get on your knees with your swiss ball out to your side. Place your left elbow and forearm on the ball at a 90-degree angle. Place your extended right arm on the ground off to your side. Slowly bend your right elbow and press your chest towards the ground. This will create a big stretch in your left chest. Hold for 2 full breaths and repeat on the other side.

REACH BACKS - QUADRUPED WITH EXTERNAL ROTATION- 10-12 REPS EACH SIDE

Starting on all fours, sit back until your butt touches your heels and place your right forearm on the ground between your knees. Place your left hand behind your head and even your weight out between your two knees and your right forehand. Without rocking back and forth, try to rotate your left shoulder and elbow up and point it to the sky. Return to the starting position. Stay stable throughout the exercise. Repeat with both arms.

TENNIS/LAX BALL- THROUGH ALL THE GLUTES

All you’re essentially doing is placing the ball through all of your glute area and looking for any uncomfortable “trigger points.” So if just put the ball against the wall and lean on it, then move up and down and back and forth, you’ll find plenty to work on. Start position is to place the ball up against the wall and you against the ball. THEN start at glute max at the bottom of the sacrum (tailbone) and work up and down and side-to-side to find the spots that are uncomfortable.

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 7

WORKOUT- EVERY OTHER DAY

1-2 SETS OF EACH EXERCISE- EITHER DO BACK-TO-BACK EXERCISES WITH NO REST- THEN REST FOR 1 MINUTE AND START

OVER HERE FOR 2ND AND 3RD SET. REVERSE CLAM SHELLS- 10-15 EACH LEG

Lie on your side with your knees bent and feet on top of each other. Keeping your knees in contact with each other, try to lift your top foot up as far as possible. Go back and forth for the prescribed number of reps and sets. Repeat on the other side.

ALTERNATING SUPERMANS- 6-12 EACH SIDE

Lie face down with your arms extended over your head (looks like superman flying through the sky). Engage your core and begin by raising your right arm and left leg simultaneously. Lower them back and now lift your left arm and right leg. Repeat back and forth.

BRIDGE (PALMS DOWN)- 10-15 LIFTS

Lying flat on your back with a pillow under your back, your knees bent and your feet flat on the ground, extend your arms out to your side with your palms facing down. From there push your heels into the ground and lift your pelvis up. Perform reps of this focusing on using your glutes to lift and minimizing your legs (hamstrings). To make this harder, you can cross your arms over your chest.

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 8

CHOP - RESISTED NO ROTATION TALL KNEELING- 10-15 REPS EACH SIDE

Attach one end of the tubing to a high point attachment. With hands separated and palms facing down grab the black foam of the FMT. Get down into the Tall Kneeing position. Hold hips directly under the trunk and spine erect with the shoulders back. Pull tubing down and across the chest while keeping it close to your body. Trunk should remain square and stable and your head should face forward.

All actions should be done with the arms. The tubing should come across the body from shoulder to opposite hip, palms facing down. Tubing should be in line with closest arm. For more resistance, slide farther away from the point of attachment. Before starting your exercise, please make sure the point of attachment for the tubing is secure.

SQUARE STANCE TWO ARM CABLE ROW- 12-15 REPS

Attach two handles to a dual cable cross set at the chest height level. Facing the machine, grab the handles (one for each hand) about shoulder width apart. Step back into a square stance and stabilize your posture. From this position, perform a straight row.

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 9

HORIZONTAL CHOPS - WIDE TO NARROW BASE- 10-15 EACH SIDE

Attach one end of your FMT to the middle hinge of a door and sit on top of a Swiss ball holding the free handle of the FMT with both hands. Widen your base of support by spreading your feet apart past your hips and then try to rotate your trunk and arms back and forth holding the FMT for resistance. The Swiss ball is going to force you to stabilize your lower body as your perform this exercise.

Repeat in both directions. Now try to narrow your base of support by placing both feet together and then try to rotate your trunk and arms back and forth holding the FMT for resistance. This will force your lower body to stabilize ever more. Finally, if you want a real challenge, try lifting the leg farthest from the door and then try to rotate your trunk and arms back and forth holding the FMT. Repeat in both directions.

HIP TWISTER FEET APART - SUPPORTED- 12-15 EACH

Using a golf club for support simply practice turning your hips with your torso facing forward and your feet shoulder width apart.

NOW REST FOR 1 MINUTE AND START OVER AT THE FIRST EXERCISE- REPEAT 2-3 TIMES

If you have any questions or want to get started on a personalized program to radically change your body, athleticism and game, contact us using the information on the next page.

8775 E Orchard Rd Ste 821 / Greenwood Village, CO 80111 / www.coloradogolffitnessclub.com 10

High performance exercise kinesiologist to professional, amateur, and youth athletes in a variety of sports. Dee Tidwell received his Bachelor of Arts in Exercise Physiology from California State University at Chico in 1993. He

is a Level Two CHEK practitioner, a certified Nutrition and Lifestyle Coach, and a Muscle Activation Techniques Certified Specialist.

He brings invaluable knowledge of neural motor programming, rehabilitation, high performance nutrition, as well as functional and sports

specific conditioning programs. Since 1999, Dee has been working with specialty athletes from all areas of sports including: PGA Tour playing pros,

Olympic level professional snowboarders, professional motocross racers, professional skiers, and collegiate golfers and baseball players.

It is also this experience that has led to his success as a PGA tour conditioning coach for his players. As a Level Three (TPI) Titleist

Performance Institute Certified Instructor in every TPI certification, and a Certified Golf Bio-mechanic, Dee brings extensive knowledge and expertise for the high handicap golfer to the PGA tour pro, which quickly translates

into permanent change and success for any golfing client. He has successfully coached PGA players, Arron Oberholser and Joe Durant to

2006 wins!

303-883-0435, [email protected], WWW.COLORADOGOLFFITNESSCLUB.COM

about Dee Tidwell:

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