Flexibility, Fluency of Movement and Eight Principles of Correct Stretching

[Dr Ray]

As skyscrapers yield to high winds and earthquakes, so do flexible
people greet challenge and change.

Freedom of movement, the ability to take alternative courses of
action, is essential to a state of readiness, important to both
physical and mental performance.

Flexibility, when integrated with relaxation and balance skills,
facilitates your readiness for action.

Injury to muscles from overwork, strain, tension, leads to sustained
shortening of muscle fibers. Aging and lack of exercise can have the
same effects.

Muscle shortening causes tightness and interferes with the range and
fluidity of your movements.

Chronically shortened muscles have diminished power as well. They can
do less work because their ability to contract is limited.

The following Eight Principles of Correct Stretching will help you
achieve a flexible, pain-free body, on and off the course:

Principle One: It is better not to stretch at all, than to stretch
incorrectly. Incorrect stretching causes considerable harm to your
muscles, ligaments and spine.

Principle Two: Stretching is a gentle and relaxed process. When
possible, stretch in a quiet place with few distractions. Relaxed
concentration is the key.

Principle Three: Correct breathing must be coordinated with correct
stretching technique. Integrate Soft Stomach Breathing with your
stretches. This facilitates a relaxed stretching style. (See other
Posts on Soft Stomach Breathing).

Principle Four: If stretching causes pain, STOP! Stretch only to the
point of mild tension. If you stretch beyond this point, for example
until you feel pain, a reflex is activated which contracts your
muscles.

Principle Five: Do each stretch three times, hold each stretch a
little longer then the previous one. Begin your stretches by holding
about 5 seconds to evaluate your condition. If no pain occurs, then
hold about 15 and then 30 seconds on the second and third stretches.

Principle Six: Warm-up exercises get the muscles working and bring
warm, oxygenated blood to the areas to be stretched. This reduces
likelihood of injury and facilitates overall ease of stretching. Warm-
up exercises also bring body fluids to the joints. Since major joints
(i.e., elbows, knees) tend to stiffen somewhat following inactivity,
warm-up exercises are beneficial for joints as well as for muscles.

Principle Seven: Stretch frequently throughout the day. Muscles
tighten as the day wears on. Learn stretches that can be done in work
clothes.

Principle Eight: Stretch to feel good. You will feel better as you
become more flexible.

In Teeing Off With The Masters Clinics and Coaching, I teach my 8
minute, Total Readiness Routine, which integrates the 4-Core
Competencies of In The Zone performers (i.e., relaxation, balance,
flexibility and focus) into a simple, easy to do exercise routine.

This routine can be done in the morning and throughout the day. (The
entire 8 minute routine is on DVD for easy practice). But that's
another story for another Post.

Dr. Ray

[Shannon]

You couldn't be more correct about proper stretching, so many people
are not aware of their breathing, their body positioning, there muscle
tension etc. when streching. One must be able to relax their muscles
completely to achieve any benefits from stretching. I do beileive that
stretching is one of the best ways to gauge flexibility, to learn
proper body positioning and to learn breathing and relaxation
techniques, however I also believe there are better, more efficient
ways to improve overall flexibility and joint mobility.

The benefits that can be gained from mobility training or movement
preparation and myofascial release should be staple in every golfers
warm-up routine. Myofascial release or foam rolling irons out dense
areas of muscle that can impede proper movement and muscle
activation. Movement prep combines different dynamic mobility
exercises that prepare the muscles that are needed in the subsequent
activity. Prior to a golf round foam rolling and movement prep should
be integrated prior to hitting golf balls. Activaion exercises can
also be included after foam rolling to "wake up" the muscles needed in
the subsequent movement prep and activity.

There are lots of new and exciting ways to achieve the quality
movement, I hope this brings in few new aspects for discussion.

Shannon