Posted on Leave a comment

Get Rid Of The Hunched Back Once and For All With TableTops

tabletops

Although I seldom believe in ‘One Size Fits All’ Stretches or Exercises to ‘fix’ a particular problem, there is a phenomenal exercise that we call Table Tops’, which are GREAT to Strengthen your back and improve Rounded Shoulders and Forward Head.

Whenever you see a person with that Hunchback type of look, it simply means that they’ve gotten too tight in their pecs, and too weak in their back muscles.  Therefore, it’s a good idea to Strengthen  the Back while simultaneously Stretching the chest.

Table Tops are absolutely some of my most favorite exercises and I actually do them every day.  You’ll find these to be very challenging so in the beginning, start with  just a few reps – then build up.  And, if you’re just starting out, I wouldn’t do them every day; possibly once or twice a week until your strength builds up.

AND, IF YOU HAVE DISC INVOLVEMENT, I RECOMMEND THAT YOU CONSULT YOUR  PHYSICIAN BEFORE EMBARKING ON THEM TO MAKE SURE YOU’VE BEEN GIVEN THE ‘GO-AHEAD’.

Another exciting part of Table Tops is you’ll get results immediately after doing the Sequence; ie., you’ll automatically notice that you’re Standing Taller and Feeling Lighter!

roger splits
Posted on Leave a comment

WHY ALL THE LEFT KNEE ISSUES?

Left Knee Problems

THE THREE GREATEST NAMES IN THE GOLF WORLD TIGER WOODS, BROOKS KOEPKA, and DUSTIN JOHNSON

HAVE ALL RECENTLY HAD SURGERY ON THEIR LEFT KNEE

WHY IS IT USUALLY THE LEFT KNEE?

It seems like Hip and Knee Surgeries and Replacements have become epidemic in our culture and it’s apparent to me that the LEFT Knee seems to one of the most common injuries that we’re seeing.        I don’t think it’s coincidental that the THREE greatest names on the PGA Tour – Tiger Woods, Brooks       Koepka, and Dustin Johnson have all recently had LEFT Knee Surgeries.    (For Tiger, this is his 5thLeft Knee Surgery!).

I also don’t think it’s a coincidence that all 3 of these men are HEAVY WEIGHT LIFTERS.  Why is that a factor you ask?  Here’s Why:

  1. These guys have been playing golf since they were young boys making the dynamic RIGHT to LEFT golf motion millions of times growing up, while also playing other RIGHT to LEFT Sports. Whether you’re throwing or hitting a baseball, hitting tennis balls, or hitting golf balls with the same RIGHT to LEFT motion millions of times, you’re going to end up with a Stronger and Dominant Right Side – thus overpowering the Less Stable Left Side. After millions of ‘reps’ the torso and neuron patterns will get out of proper alignment and when that happens, FRICTION will be placed on the muscles and joints; and over time, the joint will eventually wear down and get injured.
  2. Then when that person begins a Heavy Weight Lifting Program, more and more STRESS and FORCES are going to be placed on that joint; which often drives the athlete to the Surgeon. The Surgeon then ‘Fixes’ the injured joint and the athlete feels like he’s now Back in the Game.

BUT, like Tiger, what often happens, is that the Surgery only took care of the Scene of the Crime, but not the CAUSE of it.  Again, the CAUSE of the injury is usually the muscle imbalances in the body.

Louise Hay, the late Motivational and Holistic Author said it best:

“If a physician performs a surgery on a person, but doesn’t change the CAUSE of the dis-ease, they are simply prolonging the creation of the dis-ease where it will Reappear elsewhere.”

I believe that which is based on my personal experience of having hundreds of clients come to me whom have had surgeries (often multiple)and are worse now than before (many of whom can’t play golf anymore and come to me to get them ‘Back in the Game’)

The Good News is that not only can a PROPER Flexibility and Posture Restoration Protocol restore imbalanced muscles back into Balance, but actually get the person out of pain, and in most cases, keeping them out of pain in the future.

My philosophy is; GET YOUR MUSCULOSKELETAL SYSTEM BALANCE, THEN

Get Straight – Then Strengthen!

WHICH IS WHY I CREATED THE POSTURE SYSTEM!

roger splits
Posted on Leave a comment

How to Improve Posture and Rounded Shoulders

stress

DO YOU SOMETIMES FEEL LIKE YOU’RE CARRYING THE WEIGHT OF THE WORLD ON YOUR SHOULDERS?

(‘Well, in a sense you might be!’)

Many people have asked me how to improve posture rounded shoulders and other posture related issues. That being the case I have spent years working with people to not only improve their golf game but their overall posture and health.

There is No Doubt in my mind that Posture is THE most neglected and least understood aspect of Health & Fitness.  Although I’ve gotten a reputation as the Golf Flexibility Guy for quite a few years,  it was  when I learned that ALL of my injuries (which ended my pro golf career), were actually due to my muscle imbalances and improper posture!  It was then that I got on a PROPER Posture Restoration Program that not only got me out of pain, but got me playing my best golf again!

Why you may ask?

Whether we know it or not, we humans are all ‘Slaves’ to Gravity’s forces upon us.  When we stand vertical and the joints are stacked on top of one another, there is much less stress placed upon ALL of our body’s systems.  BUT, when our body’s alignment gets out of their natural 90 degree angles, Gravity then places A LOT of Stress on not only our joints, but also inhibits our Breathing, Circulation, Digestion,  AND  CAUSES STRESS!.

Rounded Shoulders

I designed THE POSTURE SYSTEM, to help you identify YOUR Posture Type, and give you a simple to use program to get you back into proper alignment – and Thus take the Load off of your Body.

If you haven’t already, I highly encourage you to check out my website on Posture at: www.myposturesystem.com and check out my Videos and Posture Products.

Get The Posture System®

 

Posted on Leave a comment

Counter the effects of sitting down with the AlignMed Posture Shirt

sitting computer

What can we do about our Posture?

I feel that it’s No Coincidence that we’re seeing an increase in Health & Fitness Problems, and that people are sitting down at desks and computers more than ever before in our history!
Because our bodies were WERE DESIGNED TO MOVE – and instead are sitting down too much, the major systems in our body including CIRCULATORY – RESPIRATORY – CARDIOSVASCULAR – MUSCULOSKELETAL, AND EVEN HORMONES begin to lose their functions – and spawn health problems.
Obviously this also affects our Posture – which was designed to remain Upright and Vertical. As you can see in the photo, when our bodies FIGHT GRAVITY by sitting down, we are adding STRESS TO VIRTUALLY ALL OF OUR BODY’S SYSTEMS!

image of 3 men showing the effects of poor posture

In addition to embarking on a ‘PROPER’ Flexibility and Posture Restoration Program, I HIGHLY RECOMMEND that my people wear the ALIGNMED POSTURE SHIRT, which is designed in such a manner that it automatically helps you maintain the INTEGRITY OF YOUR POSTURE – JUST BY WEARING IT!

Roger and Russell Knox“Roger, I’ve been wearing the Alignmed Posture Shirt daily (I also wear it when I fly) and am seeing major changes! The shirt is great and really works!”
~Russell Knox

 

 

 

I have my Tour Players wear it as much as possible and especially when they travel. I’m sure that the ALIGNMED POSTURE SHIRT will help you too. On and Off the Course!

AlignMed Posture Shirt

View Video Transcript

Hi i’m Roger Fredericks

Our bodies will adapt itself and mold itself into whatever activities its doing for long periods of time
For example if we sit down in desk, cars, or computers etc eventually our bodies are going to end up with forward tilted hips, rounded shoulders, and forward head.

If we’re hitting millions of golf balls through our life or playing tennis. If we are doing things that are primarily one sided which is almost what all sports are. We are going to end up with muscle imbalances on the tighter dominant side.
For example almost all golfers when you look at them, their right shoulder will be lower than their left. What that means is the muscles on the right shoulder has become tighter and more restricted and is dominating the weaker side muscles
Bad posture is a result of muscle imbalances, and muscle imbalances will inevitably lead to friction on the joints which then lead to pain. What should we do about it?

The best way is to get a proper flexibility and posture restoration program designed specifically for you to correct these imbalances, make the tight muscles more flexible and the weaker muscle stronger etc. But there is another way i have found. I have come across a fabulous new product called the AlignMed Posture Shirt which is terrific. It actually pulls your shoulders back, tuck your hips under, and get your joints back to proper alignment just by wearing it.

Eventually your body will mold itself back into perfect alignment. I have learned that this shirt will keep you in proper alignment for days on end.

So i hope you’ll take it from me and thousands of other people that have tried the AlignMed Posture Shirt and i hope you do not waste any time to get it on!

 

Posted on Leave a comment

PROP YOURSELF UP TO PREVENT SLOUCHING

Supported Sitting

(Our Bodies will always Mold itself into whatever it’s doing over long periods of time!)

How to stop posture issues while sitting

It’s no secret by now that Sitting Down too much is a major reason why we have so many health and posture problems in our culture today. No Doubt, the Sedentary Life Style that pervades our culture weakens and affects virtually every system in our bodies; including the circulatory and respiratory systems. ( Not to mention, tightens up and restricts our golf swings!).

Poor Posture Restricts Blood Flow

Because our Bodies will Mold itself into whatever it’s doing over long periods of time, it’s a good idea, to put a pillow or cushion behind our backs and against the back of the chair when we’re sitting. By doing this, you’ll help prevent Slouching that will certainly play havoc on your health.

And although this tip will help you maintain good posture and well being, don’t forget that to get your body into excellent health and fitness, an all around program involving the Lower – Mid – and Upper Torso, should be included. Which is what my Flexibility and Posture Restoration Programs will do!

Posted on 1 Comment

YOU’RE ONLY AS YOUNG AS YOUR SPINE – ROLLER COASTERS

This video is Exclusively for Members
Enjoy this and all Membership benefits with a 7-day free trial.

Rigidity in one’s body is a huge detriment to a fundamental golf swing, not to mention most all other forms of sports and movement. I believe strongly as the Yogi’s say, ‘You’re only as Young as your Spine’.

Keeping your spine healthy will go a long way to a healthy and fit life!

Over a lifetime of golf, I’ve observed literally thousands of different body types and have come to the conclusion that the golfers who play the longest are the ones who have the best Flexibility and Range of Motion. Although Strength is obviously another vital component, I feel strongly that Flexibility Reigns Supreme in maintaining the fountain of youth.

One of my favorite exercises is Roller Coasters – which we feature in the CORE STRENGTHENING PORTION OF THE POSTURE SYSTEM – demonstrated in today’s video with Victoria and Keith. Roller Coasters have It all: Flexibility, Strengthening, and Cardiovascular, which are all the ingredients of a complete workout.

However, if doing the Roller Coasters the way Victoria is demonstrating is too challenging, or if you have back and/or disc problems in your back, then do them the way that Keith is demonstrating.

Posted on 2 Comments

STRENGTHEN YOUR GLUTES AND LEGS WITH SQUATS

squat

Glutes in Golf

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).

Learn More about The Posture System™

Posted on Leave a comment

TWO QUESTIONS…

rotated posture

Coming Over the Top

IF YOUR ANSWER TO BOTH QUESTIONS IS YES…
THEN WATCH THIS VIDEO ON ROTATED POSTURE!

‘COMING OVER THE TOP’ is probably THE most common swing fault in golf, and the odds are that at some time in your golf career, you’ve come ‘Over It’ and have tried a lot of things to ‘Cure It.’ Whether it’s Swinging more Inside Out – Taking it back Flatter – Turning the Right Hip Deeper – Don’t Slide your hips, ad infinitum, a lot of things ‘may’ have worked – but the odds are they were temporary.

One place where you might not have looked is in your Posture. Yes that’s right… Your Posture.

Because we live primarily in a Right Handed World, and where approximately 90% of the population is right handed, over time we naturally develop stronger and tighter right sides – especially in our hips and shoulders. Consequently, if you look at the majority of our population – especially the golf population – you’ll notice that the Right Shoulder in the majority of people is Lower and Forward than their Left Shoulder; and consequently when they line up, their shoulders are actually angled and aiming off to the Left. (Also, because the right hand is Lower on the club than the Left, the right shoulder is pulled even more forward.) What does this have to do with Over the Top?

Because the right side is tighter in this posture type, the right shoulder has a harder time turning behind the ball on the backswing due to the muscle restrictions; it then tends to ‘force’ the hands and club to the outside. Coupled with the Left Side being weaker and less stable, it will tend to spin out, giving way to the dominance of the stronger and tighter right side (again, due to the right side ‘throwing’ the Right Shoulder, Arm, and Club to the ‘Outside’) thus cutting across the ball.

The best way to help this condition is to Straighten Out your posture and get better balance and symmetry in your body.

One of my programs in THE POSTURE SYSTEM Video Series is the ROTATED POSTURE PROGRAM, and doing this program along with your Golf Swing Drills will certainly help get that club dropping to the inside and hitting that pretty little Draw!

Order The Posture System™

Posted on Leave a comment

STRENGTHEN YOUR BACK & STRETCH YOUR PECS WITH THE SKYDIVER POSE

stretch

FredericksGolf.com

This video is Exclusively for Members.Play ButtonBecome a Member Now

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.