(With help from the Posture Fit Bar)
In attempting to perform a stretch, many people will ‘Cheat’ by Compensating and getting out of Proper Alignment. In today’s video, I’m demonstrating a typical example of this, where I show when people try to stretch their hamstrings, they’ll often either a). Bend their knees to get down lower, and/or b). Round their shoulders in attempt to get their hands to touch the floor. These types of compensations don’t allow themselves to fully stretch the targeted area – in this case the hamstrings; And, Rounding the Shoulders will then diminish the effectiveness of stretching out the pecs.
Because many people are competitive with themselves (especially us guys), the best rule of thumb to follow is to be Patient, and get into proper alignment FIRST before going deeper into the stretch. You’ll find that this makes you Breathe Deeper which then will allow you to stretch Deeper!
REMEMBER, it’s not how far down you go in a stretch that counts, It’s how ‘Deep’ you Breathe into the pose that takes you deeper.
I also like Props, and the POSTURE FIT BAR is a GREAT Tool to use to maintain the integrity of the pose, and can also be used as a Strengthening tool.
So remember, when Stretching and/or doing other exercises, get aligned First then BREATHE!
Sitting down too much weakens our bodies – ESPECIALLY OUR GLUTES AND LEGS! Because the Golf swing demands Upper Body Flexibility and Strengthening in the Lower Body, a person who has weak Glutes is generally going to have a hard time achieving lower body stability and be forced to rely on their arms and hands for their power and consistency. What we want in the golf swing is a combination of the Arms, Hands, Lower and Upper Bodies to be in sync with each other. Plus a strong Lower Body helps us maintain Balance and allow our Upper Body to coil powerfully against the Lower.
In today’s video from The Posture System™, I’ll show you two variations on how to strengthen your Glutes and Legs with some basic squats, and also show you a modified version you can do against a wall. These can be done any time, and if you’ve noticed, I normally always end my Flexibility Programs with the Air Bench (the Assisted Squat against the wall).
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Creating a better golf swing has many different facets and there are thousands of aspects that can be looked at; but in short, I believe that THE TWO major factors are Weight Transfer and Rotation. Along these lines, there are legions of different ways to make a back swing, but the majority of good players have a balanced blend of Turning and Shifting. I’ve come to call the backswing a ‘Turning Shift’. And, even here we have some exceptions as seen in the swings of Freddie Couples and Kenny Perry – who tend to ‘pick the club up’ first, then turn their shoulders later.
A drill I’ve learned to get my students turned behind the ball and get their weight shifted, is what I call the ‘Turn Over the Chair’ Drill. As I explain in today’s video, stand a few inches away from the backrest of a chair, then make a first with your Left Hand and stick your thumb into your sternum. From here, simply Turn your Left Elbow over the chair. If you look in a mirror, you’ll see that your spine angle is angled off to the right and your left shoulder will be behind the ball (Note: Make sure that your left shoulder is tilted down underneath your chin and not raised high….We don’t want your shoulders to be flat). You’ll find that after doing this drill a few times, that you’ll begin to feel a very nice Blend of the shoulders and weight shifting in harmony.
You can also practice this drill standing a few inches away from a wall.
One of my common themes is that due to our Forward Bending Culture that has us Bent over at desks, cars, and even golf stances, our bodies get out of ‘True’ as a carpenter would say. Remember:
YOUR BODY WILL MOLD ITSELF INTO WHATEVER ACTIVITY IT’S DOING OVER LONG PERIODS OF TIME.
When you see the Rounded Shoulder Forward Head Look, it simply means that the muscles on the Anterior (front) of our torsos have tightened and pulled the torso forward, and the back muscles then become too weak due to the dominance of the Anterior torso.
A Great Exercise, and one that I do most days along with my overall Flexibility Program/Posture Programs, is Skydivers (as shown in today’s video). Generally speaking, I like to do around 3 SETS of a count of 5, or 1 or 2 SETS OF 5-10 Active Movements where you hold the pose for 1-2 seconds.
IF YOU HAVE DISC INVOLVEMENT YOU CAN EITHER DO THE ALTERNATE METHOD THAT KEITH IS DEMONSTRATING, OR ELIMINATE IT FROM YOUR PROGRAM.
AND, Of course, I highly recommend that you do the Flexibility Programs before and after to make sure you’re warmed up.
Without question, all sports (And Golf IS an Athletic Motion) relies on Lower Body Function, and THE most important part of the Lower Body are the Hips and Legs. PELVIC STABILITY, and I’m referring to how well the Hips and Legs Stabilize as well as Rotate, is Absolutely Crucial in the performance of the Golf Swing. However, (and you’ve heard me harp on this for years), our Sitting Down Sedentary Lifestyle has REALLY tightened our hips and legs over the last few decades, not only causing havoc in our golf swings, but especially in our overall physical health and posture.
The video above is not only a TEST of your Hips and Quads, but also is a Highly Recommended STRETCH that will help you dramatically loosen up your Lower Body and allow you the freedom to perform a Fundamental and Powerful golf swing. I recommend that most people hold the stretch for 2-3 minutes in the beginning, and as the leg and lower back begin to come down easier and sooner, you can do it for as little as a minute a side.
By now, you’ve probably realized that there’s an ongoing theme in my Videos and Newsletters that deal with the “Modern – Sitting Down Forward Bending Lifestyle” that we’re all victims of (i.e, if you drive cars, sit at desks and sofas, and even bend over in Golf Stances for decades – on and on).
The reason that I harp on this so often is because it’s crucial that we continue to do counter-stretches and exercises that get us away from the Forward Bending and help balance our torsos; which will thus help eliminate friction on the joints – and pain.
In today’s video, I, along with golf great Tommy Jacobs, and Susan, demonstrate two simple stretches that you can do throughout the day to help loosen up your biceps; which in most people tighten up as the shoulders round forward.
Just doing these simple stretches a couple times throughout the day will certainly help you with your Flexibility and Posture.
Rhomboid Stretch – For better extension and coil.
One thing I learned years ago was the body is ONE BIG WORKING UNIT, where everything is linked together. For example, our Hips control our Shoulders – and our Shoulders control our Arms, etc. Often times when my students come to me to for a specific musculoskeletal problem, I often don’t usually work on the site of the problem, but rather the source of it. A typical example of it is when people want to have greater extension of their arms for a longer and deeper backswing. In the majority of cases, I’ll end up first stretching out their hips – then their shoulders.
Regarding our Back and Shoulders, we have some major muscle groups that help control our shoulder blades called the Rhomboids. These muscles work in unison with the Trapezius, Levators, and others.
In today’s video, I, along with golf great Tommy Jacobs, and Susan, are showing a very simple and effective stretch to warm up the Rhomboids for greater extension and power in their golf swings.
Don’t forget though, that to gain superb flexibility, one must stretch ALL of the major muscle groups and muscle chains to work ALL of the muscles in our bodies. That’s specifically why I created The SECRETS to Golf Swing Flexibility Video Program.
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Maintaining flexibility in your hamstrings is crucial for maintaining longevity in playing golf, simply because having a stable lower body and flexible hip rotation is fundamental for a fundamental golf swing. Although it may not seem like it, golf – like all sports is a LOWER BODY GAME in which the lower body dictates to the upper body. The old adage that in sports, ‘the first to go are the legs’ is certainly true in golf as well.
The BAD NEWS is that as we age, we tend to lose our range of motion, not to mention muscle mass and bone density. However, the GOOD NEWS is that we can not only retard the aging process, but actually achieve superb flexibility by doing the Right Stretches – the Right Way – EVEN AS WE GROW OLDER!
Take the Hamstring Test in today’s video and find out precisely where you are (or aren’t?); And KNOW that you can get it back!
After having 2 knee surgeries and 2 major wrist surgeries in my 20’s, I became somewhat crippled (not to mention my golf game had gone into the tank). Eventually, I met a phenomenal Physical Trainer that emphatically told me that if I didn’t get my body back into anatomical function, I was only going to get worse – as I continued on into the ‘Back Nine of Life”. He told me in no uncertain terms, that ‘I’ HAD TO MAKE THE DECISION, and that no one else could do it for me. I MADE THE DECISION TO TAKE RESPONSIBILITY FOR MY HEALTH; and the rest as they say…is history. Following the program and philosophy he outlined for me, in a short amount of time, I got into the best shape of my life and also set two course records in San Diego County. Today, I only spend around 20 minutes a day (of doing the Right Stuff), and maintain an excellent level of health.
After getting into the Golf Instruction and Fitness Industry, over the last 33 years, I’ve had thousands upon thousands of people who come to see me for help with their bodies and their golf swings.
Not coincidentally, the people that MAKE THE DECISION to spend around 10-20 minutes a day on their bodies – doing the Right Exercises the Right Way – ALWAYS improve their bodies, minds, and Yes… Golf Swings! The ones that don’t… seldom improve either.
The lady in today’s video is truly an inspiration, and as she says, you only need around 10-20 minutes a day – especially in breathing properly, to maintain great health and longevity.
Let’s make 2019 the year you’re going to MAKE THE DECISION!!
THIS CAR HAS A DAMAGED WHEEL AND TIRE
WOULD ‘JUST ‘FIXING THE WHEEL GET THE CAR BACK ‘IN SHAPE’?
Let’s Define Centration
Back in my early twenties, I had a professional golf career cut short due to TWO Knee surgeries and TWO MAJOR wrist surgeries; after which my golf swing was never quite the same. My story is not unique because for decades, I’ve had people come to me who’ve had multiple surgeries throughout their bodies and limbs – many of them for the SAME injury; and a high percentage of them are still dysfunctional. (On that note, I think the record for the most surgeries I’ve seen was 19 from a guy who came to me last year). Again, It’s not uncommon for me to see people who’ve had multiple surgeries, and as they’ve gotten older, are in worse shape, often times not being able to play golf anymore.
HEY, WAIT A MINUTE, ISN’T THE REASON THAT PEOPLE HAVE SURGERIES TO BEGIN WITH IS TO ‘FIX’ THE PROBLEM?
Then, why do so many surgeries not ‘Fix’ the problem? In fact, the last statistics that I’ve heard is that around 30% of Back Surgeries are Re-Do’s.
In My Opinion & Experience, I believe that despite the incredible new procedures in medicine, that the majority of surgeries address the ‘SITE OF THE PAIN’ (and injury) and not the ‘SOURCE OF IT’.
The fact of the matter is; that if a person’s body is out of proper alignment, there will be friction and load bear pressure applied elsewhere (just like when the misalignment of the chassis of the car blew out the wheel). When the joints of the body line up, friction is then taken off of the joints which will usually prevent and eliminate the pain. This is called JOINT CENTRATION.
Getting your body back into the design that Nature’s gave us will certainly help rehab and restore your body – and get you back on the golf course!
This is why I created THE POSTURE SYSTEM VIDEO SERIES – where you can find out what Posture Type you are; and more importantly, WHAT TO DO ABOUT IT!
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GET TENSION OUT OF YOUR SHOULDERS WITH SHOULDER CIRCUMDUCTION
Tension comes in several fashions: Mental, Emotional, Physical – and Nutritional are but a few ways. Regarding physical stress, Sitting Down is probably the most common way that stress develops in our bodies, and especially in our Shoulders. When we sit down and bend over, the shoulders, neck, and upper back are actually carrying the weight of the head – which is designed to be directly on top of the shoulders and the hips. (Imagine carrying a bowling ball around the back of your neck all day!)
In the golf swing, having tight shoulders will absolutely retard the free flowing motion of the upper trunk and rob the golfer of a smooth and powerful golf swing. On that note, one of the things I always remember about Jack Nicklaus, was when he would walk down the fairway shaking his arms and shoulders to get any tension out of his arms.
In today’s video, Tommy Jacobs, Susan, and myself are demonstrating a super easy to do Arm and Shoulder Circumduction exercise to… TAKE A SWING AT TENSION!!
SINGLE & DOUBLE LEG PELVIC TILTS (a Short and Simple Way to Stretch your Lower Back)
One thing is for certain: the Sitting Down Forward Bending Culture that we live in, tightens up your hips and lower back muscles something fierce!
Tight hips and tight lower back muscles are usually the cause of most back pain, and especially lower back pain. On top of that, tight hips and lower backs also lead to hip function in the golf swing. The hips and legs are absolutely the Engine of the Golf Swing, and when they get restricted, the golf swing will also be restricted and forcing you to compensate.
When a person has tight hip flexors and lower backs, it usually means that the Front Muscles of the hips have tightened and shortened pulling the upper torso forward, while simultaneously tightening the low back. This condition is called Lower Cross Syndrome, ie., Tight Hip Flexors and Low Back, and weak glutes and abs.
A simple stretch to loosen up the hips and lower back are Single and Double Leg Pelvic Tilts. These simple stretches can be done Actively (holding the stretch for 1-2 seconds), or Statically (holding the stretch for 20-60 seconds).
This is the introduction segment to Roger Fredericks Secrets – Flexible Solutions to Inflexible Swing Fault Continuing Education Series DVD and Digital Version. Roger explains that most golf swing faults aren’t necessarily “habits” but rather symptoms of anatomical function.
If you’re like most people, who spend their life sitting behind a desk, in a car, or in front of the TV, you probably have tight pecs and shoulder – which in turn, create forward head posture. Having a tight and restricted upper torso (accompanied with forward head posture) makes it harder to open up your chest and rotate your shoulders through the shot.
Controlling your shoulders means controlling your swing. Remember, big muscles control little muscles. Try the flagstick drill and you’ll begin to feel the proper rotation of your shoulders, as well as all of your body parts moving in unison.
In the video I demonstrate a drill for keeping the shoulders “on plane” but it’s a lot harder if you can’t open up and expand your chest. The best way to get more flexibility in your shoulders might surprise you… It starts with stretching your lower body.
In Roger Fredericks Reveals Secrets to Golf Swing Flexibility™ DVD Set, I show you not just which parts of your body to stretch but the right way to stretch, which includes which order to stretch in. Like tiles on the roof of your house, each muscle in your body is independent but only works when they all work together in the right direction.
TAKE THIS TEST AND SEE HOW FAR YOU CAN ACTUALLY TURN YOUR SHOULDERS.
(Can you get your shoulders ‘In Line with your extended leg? If not, don’t try to make THE BIG TURN!)
I’ve been saying for years, that ‘just because you get older, doesn’t mean you have to lose your flexibility’ – at least to the to the degree that our society has brain washed us into believing, i.e. that once you get on ‘The Back Nine of Life’, it’s all over.
The SECRET is maintaining your flexibility, strength, and function, which can be done with a ‘Proper’ Flexibility Program. I’ve seen A LOT of people during my career who maintained their flexibility – and many who have actually INCREASED IT as they got older!
To see where your shoulder turn is – or isn’t, try the Pretzel Test again. If you’ve regressed, I highly suggest that you get back on my Flexibility Programs – especially with the Holiday Season coming up.
The hips are the engine of the body, not only for our posture and anatomical function, but also in our golf swings. Our research has proven that Pelvic Rotation is mandatory for a functional golf swing, and to develop speed and power.
Due to the Sitting Down Forward Bending Culture we live in, the overwhelming majority of our population have tight hips; simply due to the fact that when we sit, our hip muscles actually tighten up.
The Supine Bound Angle Pose in the video today is a simple pose that will surely help free up your hips and thighs which will allow you to make a functional and powerful golf swing. Note: if you have bad knees, don’t pull your feet up too close to your torso, and/or put some pillows underneath your knees so that they’re comfortable.
Remember, the old children’s nursery rhyme, “The Ankle Bone’s connected to the Shin Bone –The Shin Bone’s connected to the Knee Bone…” The muscles of the human body are just like your car. IE., They’re like tile on a roof and all run and work together. Getting the body back into its natural 4 socket position design gets all of the muscles WORKING TOGETHER and help take the friction off of the injured joint and allow it to heal. This is the reason why a lot of surgeries don’t take and people often end up with multiple surgeries. Isn’t it interesting that around 1 out of 3 back surgeries are Re-Do’s?
In today’s video, I demonstrate how a couple of GREAT products- the Postursizer and Slant Board, will help straighten you and get you back into proper anatomical alignment. Once you get off of the Slant Board, you’ll feel what I call ‘The Thoracic Lift’. At this point, not only will you feel Lighter and Taller, but you’ll be ready to do your exercises more effectively and……………. Go For It!
Leave your questions and comments for Roger Below!
“THE BODY IS THE MIND” is a phrase I heard Deepak Chopra say a while back while we were involved in a seminar at La Costa Resort & Spa. Although I’ve known that for a long time, I’ve never quite put it that way; instead saying, ‘Your Posture is a Reflection of what’s going on/on the Inside’. Regardless, I think Deepak’s interpretation is more provocative.
Continue reading The Body IS the Mind