“Warming up” is by far the most overlooked part of physical exercise and movement, particularly when it comes to the game of golf. This tends to happen for a multitude of reasons, but for the most part I think it’s the general excitement to get out onto the course as quickly as possible. Immediately hitting the driving range or getting right onto the course is extremely tempting, but I encourage you to give yourself enough time to properly warm up. I guarantee that you will feel better, and play better throughout your round.
Warming up lubricates your joints, warms your muscles and connective tissues, activates your nervous system, and helps sharpen your senses resulting in an increase in performance and athletic potential. This is especially important for the golf athlete as most golfers, and people in general, do not have the level of flexibility needed for proper swing mechanics. There’s plenty of factors that go into “why” flexibility falls short, but for most it’s increased periods of sitting, orthopedic injuries, or everyday aches and pains that can tighten people back up in a matter of hours. The best way to combat this is by performing something called “pre-event stretching” and undergoing a warm up. It is important to note that specific stretching techniques should be applied to pre-event stretching and warmups to reduce the likelihood of injury or decrease in performance. Static stretching, or holding stretches, is not recommended before a day on the course. This is because holding stretches can actually sedate the muscles, compromise muscle stabilizer functions, and lengthen muscle spindle cells without the brain being able to effectively monitor that change. You’ve probably had a feeling like this in your swing, you go to swing, and as you move through the motion something just doesn’t feel right and it impacts your ability to hit the ball properly. This is the brain responding to the change in length, and then altering the muscle length to match the pattern it’s used to. All in all: not good.
Dynamic warmups and muscle energy exercises like the ones we use in LYMBR have been found to be the most effective at warming up the body, engaging muscles that will optimize swing mechanics, increase performance, and will reduce the likelihood of injury. This means that you will stretch into your target muscles without holding the stretch, and move in and out of the stretch until you loosen up. The repetitive nature and the minimal holding time is more effective as the brain can actively monitor the change in muscle length. This prevents the negative impacts of static stretching for pre-event such as joint destabilization and coordination deficits. In fact the body may actively tighten itself up during static stretching exercises as a way to protect the joint, especially if the joint is already sore.
Dynamic stretching does not put the body into a “threatened” state as the body responds better to being actively moved, and tends to allow the joints to move more freely. Typically, the golf athlete will respond better to this stimulus than trying to stretch across tight joints, especially in golfers over the age of 40. This is because aging creates degenerative tendencies in joints which decreases mobility unless there is focused flexibility practice to maintain or increase joint ROM (range of motion). This style of stretching and warmup not only lasts longer in most cases, but is also more effective for the body to learn how to move through an increased range of motion.
4 STRETCHES TO GET WARMED UP
To make the most of these stretches, figure out where your biggest area of concern is for you and your swing (i.e. hips, shoulders, spine, pelvis, etc.) and pick the exercises that will help loosen these areas up. To assess which exercises make the greatest amount of difference, take out a club and swing it a few times before you stretch and mobilize. This will give you a solid starting point to reference as you move through your warm up and pre-event stretch. Indicators of improved range of motion from the exercises are as follows:
Increased range of motion in spine, pelvis, and shoulders
Reduced effort in swing, enhanced fluidity of motion
Possible heightening of sense such as hearing, sight, and movement awareness.
#1: SEATED BACK ROTATION WITH THUMBS UP
Take a seat in a chair with your legs shoulder width apart. Lift up your right arm with your thumb up. Turn your body with your arm and keep your eyes on your thumb. Return to the starting position and repeat for 5 repetitions. Repeat on the left side for 5 repetitions. Take a rest before repeating another set. Keeping the thumb up is great for hand eye coordination, it helps loosen up the shoulders, mid back, neck, and hip rotators.
#2: SIDE LYING BACK ROTATION
Laying down on your side, place your bottom hand on your knee to prevent the leg from coming up. Rotate backwards gently and hold for 2 seconds. Return to starting position before repeating the stretch for another 4 reps. Turn onto the other side and repeat on that side for 5 reps. Rest before repeating the exercise for another set. This is a great way to mobilize the upper back, neck, and shoulders.
#3: HORIZONTAL GLUTE
Laying on your back, bring your leg up to a 90 degree angle. Use your opposite arm to bring your leg across your body. Try and keep your low back on the table. Bring the leg back to starting position and repeat for 5 total reps. Repeat on the other side for 5 reps, and rest before doing another set. This will help with your hip drive through your swing.
#4: HIP FLEXORS
Grab a pillow and kneel down onto the pillow in a lunge position. Squeeze your glute, and drive your front knee forward until you feel a stretch on the front of your hip. Hold for 2 seconds, return to starting position and repeat for 5 total repetitions. Switch legs, and repeat on the other side for 5 repetitions. Rest before repeating another set. This will help with your hip drive through your swing and will prevent any compensations in the hips and lower back.
WARM UP TO WIN
Add these 4 stretches as part of your pre-round routine. The few minutes you invest in a proper warm up will make the hours on the course more enjoyable and successful.
Written by Conner Fritchley, LYMBR Stretch Therapist and Academy Instructor.
During the winter season, there is a transition in the air that seems to affect everyone differently. Some tend to become more sedentary and stay inside where it is cozy and warm. Others rush outdoors and travel to the mountains for skiing and snowboarding. Researchers have observed decreased levels of physical activity and total daily energy expenditure during the winter months (Niebauer, 2016). It is important to consider activities like skiing and snowboarding as new alternatives to other forms of exercise. These snow sports have the potential to increase or at least maintain fitness levels during the winter. Professionals in the field also praise skiing for its positive influence on wellbeing and quality of life.
SNOW SPORTS AND THE HUMAN BODY
According to a recent article in Time (2018), skiing and snowboarding can be a ridiculously good workout. The combination of high altitude and low temperature challenges the heart, lungs, and muscles to work hard on each run down the mountain. A professor of sports medicine and cardiology expressed how the sport can have positive effects on your leg muscles, as well as the heart and blood circulation. Additionally, researchers observed improved insulin resistance, body composition, and glucose metabolism, whereas a drop in blood pressure, blood lipids, and heart rate. Each of these physiological benefits will improve your quality of life and long-term health. All of which are observed in individuals who ski or snowboard on a regular basis.
Individuals participating in these sports should consider following an exercise program before hitting the mountain, as the energy requirements of the sport is similar to high intensity interval training (HIIT). Depending on factors like the individual’s skill level, exertion, and terrain of the slope, the body is working at a high level for roughly 15-20 minutes. Once the run is finished, skiers and snowboarders enjoy a rest period while on the lift back up the mountain. Skiing and snowboarding are challenging sports, especially to those who are untrained. The exercise program, designed by a fitness professional, may include aspects of cardiorespiratory, strength, plyometric, and flexibility training.
The muscular system serves as the core of each movement while on the mountain. Functioning to counteract the effects of gravity and other external forces to maintain body alignment and to realign body segments while performing movements. The detailed movements in skiing and snowboarding utilize all muscle actions, resulting either in smooth motion for experts or sloppy motion for beginners. Depending on body awareness and skill level, the individual may move with more efficient muscle contractions.
THE IMPORTANCE OF FLEXIBILITY TRAINING
Injury prevention for skiing and snowboarding is highly valuable for both short-term and long-term success. Maintaining optimal conditioning and flexibility of the muscles in the trunk, hips, and ankles through regular stretching is recommended. According to Vagners (1995), lower body flexibility is extremely important for efficient skiing, and may be necessary to perform more advanced movements in modern ski technique. An important note is that flexibility is specific to each joint – whereby significant differences in flexibility may be observed in left and right extremities, unless stretches are carefully balanced according to the individual’s needs. Each individual varies in abilities and will need a personalized stretching routine to address their own needs. Be mindful of tracking progress from the starting point – this is important to highlight which areas are improving and keeps you motivated to continue practice.
Focusing on skiing and snowboarding, we begin to identify the importance of stretching for these sports. Stretching may reduce the risk for injury, which should be of top priority for all ages. Mainly in the lower body, the muscles are performing countless contractions, and muscle soreness will surely follow. In order to manage the discomfort, skiers and snowboarders should perform stretching routines to maintain prime conditions of the muscles. Specific environmental factors such as cold temperatures limit performance of the muscles due to reduced blood and oxygen supply. Stretching counteracts this by enhancing your body’s ability to deliver oxygen-rich blood to the muscles. Similarly, stretching helps to clear out metabolic waste like lactic acid build up. LYMBR stretching fuels the body by improving blood flow, oxygen and nutrition delivery to the working muscles. By moving these muscles beyond resting length, LYMBR stretching can keep the body ready to perform at a high level.
Skiing and snowboarding challenges the body to work through different ranges of motion. The muscles of the upper and lower body could benefit from stretching, as many of the movements will be replicated on the mountain. From the fundamentals to the advanced tricks, the body requires a high degree of flexibility when performed. Being able to flex, extend, and rotate different areas of the body are essential to these sports. For example, when snowboarders attempt a ‘180’ or ‘360’ the ability to move the back and hips is key. Stretching can help improve and maintain the range of motion required for these movements. Working with a professional at LYMBR can be useful to identify which areas need the most attention.
HOW TO STRETCH
If stretching before activity, the tempo of stretching should be matched to that of the activity to serve as a warmup. Whereas, stretching after activity should be of a slower nature to allow for a cool down. Breathing will be important throughout every stretch – inhale at the start of stretch and exhale all the way through the most intense part of the stretch. Allow the breath to help move the body through a full range of motion. Do not rush through the more difficult stretches. Give the body time to process so that the nervous system can develop confidence and understanding of the movement. Stretching should be dynamic – make sure to move through an active range before assisting. By following these principles, it ensures that every movement is both safe and efficient. Every stretch performed is an assessment of the body’s range of motion – be gradual by starting shallow and progressing to a deeper stretch.
With our present knowledge on the topic, it can be concluded that stretching should be recommended for skiers and snowboarders of all ages and skill levels. Whether self-stretching or assisted stretching, there are clear benefits to this practice. Stretching plays a big role in the fitness and wellness routines of the winter months. Taking the time to stretch will keep the body going strong for the next run down the mountain. If done properly, a stretching routine can go hand in hand with a skiing or snowboarding hobby.
Written by Cesar Garcia, LYMBR Stretch Therapist and Academy Instructor.
References: Heid (2018) – Time: Health – Exercise & Fitness Article Why skiing is a ridiculously good workout. Niebauer (2016) – A comparison between alpine skiing, cross country skiing, and indoor cycling on cardiorespiratory and metabolic response Vagners (1995) – A ski instructor’s guide to the physics and biomechanics of skiing.
Anyone who plays a racquet sport knows the importance of having healthy shoulders. Any type of muscle soreness or injury can make serving and hitting ground strokes very painful, taking the joy out of playing. There are four muscles that make up the rotator cuff, the infraspinatus, subscapularis, supraspinatus and teres minor, each of which have a different function, yet they work in conjunction to allow the arm to move in a 360-degree plane. Due to poor posture, an increase in sitting, and a lack of general emphasis on mobility, these muscles are unable to effectively move and stabilize the shoulder.
Being a tennis, paddle, or squash player with lots of power does not necessarily come from strength. In fact, it has a lot to do with flexibility and how well you use all parts of your body in unison, something we refer to as the kinetic chain.
Novak Djokovic is the best example of power through flexibility. When you look at him, he is slender and isn’t somebody you would classify as “strong” in the traditional sense. However, one of the things that makes him such a force on the tennis court is his flexibility. His body’s elasticity allows him to create so much racquet-head speed that it doesn’t benefit him to be bulky. He transfers a lot of his power by using his legs, hips, core and shoulder together. He utilizes every part of his body to create his power, and if one part of that kinetic chain is off due to either injury or lack of range of motion, a lot of his skill, coordination and strength would be lost.
When we think about serving in racquet sports, a lot of the generated power comes from the range of motion in our shoulder, rather than just strength. One way to demonstrate this point is a simple exercise to try while reading this.
Take your arm and bring it up to a 90-degree angle like in the starting position picture above, while keeping your elbow in the same position, bring it up to the 45-degree angle in the second photo and snap it back to the starting position with maximal force. Now try doing the same thing but this time, bring your arm back as far as possible to your maximum external rotation and snap back to the starting position from here. Which of these two created the most force? Maximum rotation of course. This is one of the keys to serving with power. Now if you look at my maximum rotation (which is not great by the way at only 95 degrees or so), if I could get my arm back another 20-30 degrees, wouldn’t I be able to create more force? Absolutely.
Our shoulder creates torque when we serve and the more range of motion we have, the greater our angular momentum. Now I’m not trying to turn this into a physics lecture, however the key principle behind serving power is in the simple demonstration above. When in the LYMBR studio, we put a large emphasis with all of our racquet sport players on the importance of rotator cuff flexibility. The combination of stretching and our strengthening protocol will help you get your serve as strong as ever.
Below are a series of rotator cuff stretches that you can do at home, as a warm up or cool down. Since these rotator cuff muscles all work together to allow the shoulder to move in a 360-degree plane. It is important to find a routine that helps you, it will not be the same for everyone. Try one set of each stretch, take a rest and go through the series again, be aware of your body and how each stretch changes how you feel. Always stay engaged mentally while you are stretching. This creates more mind to muscle connection, will ensure you are moving safely, and will give you the greatest chance of doing the exercise correctly. All of these factors will help take your racquet game to the next game.
Subscapularis – This muscle is largely responsible for the internal rotation of the shoulder, therefore to stretch the muscle, we must do the opposite. In order to stretch the muscle on your own, grab a long object (a broomstick, wooden dowel, or rake handle works). Standing straight, bring your arm out to the side and bend it to 90 degrees with the object on the back side of your arm. From here, you want to bring your arm forward 5 degrees, drop the arm down by 5 degrees, and extend the arm out by 5 degrees. These tiny movements will isolate the subscapularis muscle and put the shoulder into a healthier position for stretching. Turn your palm so it’s facing forward, and grab the object behind you. With your opposite hand, pull the object forward to externally rotate the shoulder. Move through the stretch for about 3-5 repetitions and make sure not to hold the stretch. Do anywhere from 1-3 sets on each arm depending on how much time you have.
Infraspinatus – This muscle will externally rotate the shoulder, therefore to lengthen the muscle we have to put the shoulder into internal rotation. Stretching this muscle does not require an object as we can use the ground as an anchor. Lying on your side, bring the arm that is closest to the ground out to 90 degrees. We want to position our shoulder similarly to how we did in the last stretch. Bring the arm forward by 5 degrees and extend the arm out 5 degrees. You also want to make sure that your shoulder is in line with your head, if it comes out to the side or is to far behind you then you’ll lose the precision of the stretch. Gently rotate your arm down to the ground whilst keeping your elbow still. Use your top hand to gently assist the arm further. Don’t use a lot of pressure on your wrist as you can hurt the joint or irritate the shoulder. Move through the stretch for 2-3 seconds without holding the stretch. Do 3-5 reps on one side and repeat on the other side. Perform 1-3 sets on each side or as many as you can with the time you have.
Teres minor – Whilst standing or sitting upright, put your hand behind your head, and reach for your opposite side shoulder blade. Take your opposite hand and grab the outside of your elbow, gently pulling your elbow and hand behind the head. This is an advanced stretch and in order to get the isolation, keeping your shoulder blade in the same place throughout the movement is the key. For most people, this will just feel like a triceps stretch, and that is okay. Put an emphasis on not leaning to one side as that will definitely cause you to lose the isolation of the stretch. Perform 3-5 reps with 2-3 seconds per rep without holding the stretch, repeat on the other side and perform 1-3 sets on each arm.
This is a general routine that works for most people in keeping their shoulders healthy for racquet sports. However, the shoulder joint consists of about 8 muscles that attach to the shoulder blade, upper arm, and collar bone not to mention the various other muscles responsible for stabilizing and mobilizing the shoulder. If you are experiencing shoulder discomfort, or have trouble performing these exercises, we suggest getting in front of a LYMBR practitioner to ensure you are performing them correctly, furthermore to ensure the pain is not being caused by another muscle along the chain.
Written by Koby Jansen of LYMBR Darien. Koby is a former D1 college tennis player at The University of Texas Rio Grande Valley. Former #1 in the state of Queensland and #7 in Australia for his age group.
We already know that what we eat affects everything from our weight to our ability to fight viruses, and our digestion. However, if you spend some time exercising during the day, but spend the rest of it in front of the television, chances are your digestion may slow down with you. Adding in short walks, playing with your kids, and stretching throughout your day can help keep things moving! Keep in mind, getting enough quality sleep can also help with digestion and help mitigate constipation.
If you are feeling constipated, bloated, or are experiencing other digestive issues, it is important to make changes to your eating plan gradually. Try keeping a list (or a mental list!) of the changes that help you feel better and what makes you feel worse. Spreading out your meals throughout the day and leaving about 3-4 hours between meals will allow for optimal digestion. A low fat diet is often better tolerated and you may feel better if you avoid fried/greasy foods and foods prepared with added fat.
BE MINDFUL OF SUGAR ALCOHOLS
Sugar alcohols are found in many sugar free products. Look out for certain alcohols like maltitol, xylitol, erythritol, and sorbitol which can increase bloating, gas, and diarrhea. Sweeteners like Sweet-N-Low, Splenda, Equal, Truvia, and most stevia products contain maltodextrin which can cause bloating in some people. Moderation is key.
Anywhere between 25-38 g of fiber daily for adequate digestion and promotion of bowel movements. Incorporate a variety of fruits, vegetables, whole grains, and legumes as a way to meet the requirements the body needs. Micronutrients (i.e. vitamin C) are as important as macronutrients (i.e. carbohydrates)! High fiber foods feed the healthy bacteria in your gut therefore reducing inflammation and chronic disease. Fiber also increases short chain fatty acids which has been shown to improve immune and intestine function.
PREBIOTICS AND PROBIOTICS
Keeping the gut healthy has many benefits, one of which is keeping the digestive system functioning as it should. The gut can be supported by prebiotic and probiotic foods and supplements. Incorporating prebiotic and probiotic food sources will help support gut function and improve overall health. Prebiotic foods include artichokes, bananas, beans, and oats. Probiotic foods are live bacteria found in fermented foods including sauerkraut, miso, tempeh, kimchi, and water kefir. If you have a diet high in animal products try reducing your portion size or swapping a red meat burger for a veggie burger every once in a while. Red meat, high fat dairy products, and fried foods have been linked to a reduction in the growth of healthy bacteria.
At the end of the day, listen to your body and remove your unique intolerances and inflammatory foods. We can truly live a healthier quality of life through physical activity and nutrition.
Written by Jenny Candela, LYMBR Stretch Therapist, ATC and studying to be a Registered Dietician.
Tomova A, Bukovsky I, Rembert E, et al. The effects of vegeterian and vegan diets on gut microbitia. Front Nutr. Published online April 17, 2019.
This is a new year like no other. Chances are you are looking a little harder at your New Year’s Resolutions for 2021. With the time you had for self-reflection in 2020, what have you decided are the big changes you are going to make beginning January?
While some resolutions may have nothing to do with fitness or wellness, chances are at least one does. As you may already know, fitness and wellness goals are typically the first to be abandoned shortly after they’ve begun. We are dedicated to helping you stay on track with your goals with three practices to ensure consistency and positive results.
Practice stretching daily, even if it’s for 5-10 minutes.
Your body is an amazing feat of bioengineering that has an amazing memory. Movement and posture habits become hard to break. As you do something repeatedly, like walking with outwardly turned feet or slouching when you sit, your body recognizes these habits as your accepted pattern of movement. Once this happens, it takes ten times as many repetitions to correct it and re-teach your nervous system. This is where stretching becomes so important. The idea that stretching is for rehabilitation is only partly true. While, yes, it is extremely important to maintain flexibility and mobility in your muscles and joints when rehabbing an injury, it is exponentially more important to recondition your body so that injury is far less likely to happen. This is done with heavy focus on form and repetition, as repeating the correct motion will increase the body’s ability to perform that skill subconsciously (“Repetition is the mother of all skills provided there is skill in the repetition”-Paul Chek). Balanced, subconscious movement is the goal. If your body and nervous system are in sync, then your chance of injury decreases tremendously as each muscle and joint is in line performing its correct action.
Try to incorporate strength training, if that’s not for you, just move your body!
The best way to ensure that your body’s flexibility and mobility is maintained is by using your muscles in their full range of motion through exercise and movement. This will bolster your body awareness and strengthen your joints and muscles in their correct range of motion. Flexibility and mobility are extremely important but so is stability and strength as it helps facilitate proper posture as well as your body’s proper subconscious response to stimulus. Taking a more holistic approach to reconditioning your body will be more beneficial for you in the long run as you will be more flexible and mobile with stronger joints and muscles to support that pliability. It’s important to remember that strength training is not for everyone, so do your best to get out there and move. Keep in mind that introducing weights into your exercise regiment, even one day a week, will dramatically improve joint, muscle and bone strength.
Find a professional to help create a plan of action.
Starting this process can be confusing and discouraging, especially for those who are just embarking on their fitness and recovery journey. Getting in front of quality personal trainers and therapists to help provide you with a plan of action is a great way to ensure you do the following:
Performing exercises correctly.
Treating imbalances with proper flexibility, mobility and strength training.
Avoiding unnecessary or harmful exercises or activities.
Fitness is hard enough without having to unravel the physiological properties of the human body. It’s important to remember that you are not alone , and you don’t have to do this by yourself. There are millions of people starting on day 1 just like you and even the strongest and most flexible person in your gym started right where you are now. The strong and flexible stay that way through practice, consistency and more likely than not, reaching out for help when they need it. This is why we got into this business in the first place: We want to help people get better. Making your resolutions a new lifestyle starts here, and we’re ready when you are.
Written by Conner Fritchley. Conner is a Stretch Therapist and LYMBR Academy Instructor.