Category: Video Tip

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KEEPING EVERYTHING IN ONE PIECE THROUGHOUT YOUR SWING

This video is Exclusively for Members.

By now, you’re familiar with the term One Piece, especially in the Takeaway; and I can assure you that I’m totally on board.  I look at ‘One Piece’ not only as the Arms and Club going back together, but also the Shoulders, and Weight Shift.  I like EVERYTHING going back together!  

I believe that the golf swing is like the set of dominoes, where you get the first one going over properly, then all the rest follow in a chain reaction.

Although in today’s video I’m demonstrating with a smaller physio ball, I’ve come across an excellent training aid developed by my friend Martin Chuck, called the Smart Ball.  

By attaching the Smart Ball to your body, you can maintain a One Piece Motion THROUGHOUT your swing which will allow all of your body parts to move together.

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

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.

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STRENGTHEN YOUR BACK & STRETCH YOUR PECS WITH THE SKYDIVER POSE

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.

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A SIMPLE WAY TO BALANCE THE BODY BEFORE A ROUND OF GOLF

Since over 90+% of our population is right handed, the majority of golfers have stronger and tighter right sides, thus weaker left sides. Over time, these Imbalances become quite noticeable, and with the majority of right handed golfers, you’ll see a lower and more forward right shoulder.

Being out of balance wreaks havoc on your body and joints, not only limiting mobility, but also increasing the likelihood of a host of musculoskeletal injuries such as back surgeries, knee or hip replacement, etc. Always remember, that the body conforms to whatever position it’s in for long periods of time.

Again, because we spend nearly all of our time doing everything with just one side of the body. Driving a car… it’s the right leg that’s constantly working the gas and the brake. At a computer… it’s the right hand working the mouse. Baseball, Tennis, and playing a round of Golf… all these movements are predominantly all on the right side for the majority of people.

This results in an overdevelopment of the muscles on the right side and an underdevelopment of the muscles on the left side. Your right bicep is probably bigger than your left. In fact, most of the muscles on your dominant side are bigger and more developed than your non-dominant side. This makes them stronger and tighter, so your right shoulder is lower than your left, and if it’s really pronounced, your head even tilts to the right. This happens to your shoulders and to your hips.

This happens over years, BUT; it doesn’t take years to start to correct it. Proper stretching along with a simple Posture Restoration Program, and doing simple drills using your left side more, and balancing your exercises can make a huge change.

One of my favorite tools for rapid results here is the Power Swing Fan. Swinging the fan left handed just 10 times before or after a round will balance your body. The added resistance through the impact zone will start to build up your left side and will make it stronger faster, which is why it only takes a few swings to overcome an entire round of golf, and/or sitting down at your desk. Being better balanced won’t just help your posture and mobility but it will also help you swing faster, hit longer, straighter, and more consistent drives making golf fun again.

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HOW TO MAINTAIN YOUR WORKOUTS BETWEEN WORKOUTS


Working out in our current culture is like taking 3 steps forward, then 2 steps back.  By that I mean that unlike our ancestors who basically moved and stayed in motion all day while they hunted and gathered, we spend the majority of our time Sitting down at our desks and computers, in our cars, on our couches, etc; which then bastardize the workouts that we’ve been doing.  Since nearly all of us are trapped in the sedentary lifestyle that exists in our culture, it’s often difficult to maintain our health & fitness – and especially our Posture!

However, I’ve found a phenomenal product called The Alignmed Posture Shirt that will not only keep your posture intact, but actually help; improve it—-Just By Wearing It!

With the unique material and stitching design of this product, the Shirt actually pulls your shoulders back and by doing so, fires the Posterior muscles to ‘Stay There’ and not slouch forward!  The shirt also tucks down below your glutes and helps maintain neutrality in your pelvis.

I have nearly all my tour professionals and athletes who travel a lot wear the Alignment Shirt, especially when they travel so that they can maintain the integrity of their posture All Day Long.

If you haven’t tried the shirt yet, I highly encourage you to:  GET IT ON!!

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WHOLE BODY STRETCHES AND EXERCISES ARE THE WAY TO GO!!


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!

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Neck Stretches


Do You Spend A Lot Of Time With Your Head Looking Down? In this video  I’m showing you a simple little routine that will help you get the kinks out of your neck from the stain ‘Looking Down’ puts on it. No doubt, the main reason for this is because of our Sitting Down ’Sedentary Lifestyle’ which not only tightens and creates muscle imbalances throughout our torso, but, has us looking down into our iPhones, Computers, Golf Stances, etc.

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A GREAT CARDIO EXERCISE WHEN YOU DON’T HAVE MUCH TIME


Our bodies were designed for One Reason: TO MOVE! Yet our sedentary lifestyle of sitting down so much is robbing us of that one crucial activity. The Good News is that Research has proven that MODERATE and Consistent Exercise is far superior to exercises that ‘punish’ the body over ‘Long’ periods of time. If you’re thinking that I’m saying that the body shouldn’t be stressed, I’m not. The body definitely needs to be stressed – BUT, for short bursts, not for hours on end.

This is called HIIT – High Intensity Interval Training. In other words, High Intensity cardio exercises for SHORT DURATIONS, periodically during the day, preferably when you’re going on long walks, is VERY beneficial to your overall health and well being.

One of my personal favorite cardio exercises is Mountain Climbers, which my models Victoria and Keith are demonstrating in today’s video. Just doing a limited number of reps (10 or 20?…your call) of Mountain Climbers periodically throughout the day or on your walks, or in your office or home, will do wonders for increasing your overall fitness and state of well being. Note: Be sure that you do a few stretches before embarking on the Mountain Climbers and especially after.

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GET STRAIGHT WHILE YOU STRETCH & STRENGTHEN


Probably THE most common mistake I see when people stretch and lift weights is that they’re usually out of proper form and posture, which often leads to not properly stretching or strengthening the muscles that the exercise intended. Not only are they ‘perfecting their faults’ and developing poor posture but being ‘out of true’ can over time, lead to injuries.

Along these lines, I somewhat disagree with the adage that “Practice Makes Perfect”’ and feel that a more accurate phrase is “PERFECT Practice Makes Perfect”!

For this reason, I highly encourage people to use Props as I’m demonstrating here; ie. The Slant Board and PostureFit Bar, which will surely Get you STRAIGHT while you STRENGTHEN!

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TEST YOUR HAMSTRINGS

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!