Icelandic Fitness

Icelandic Fitness

Bryson DeChambeau: the most interesting man in golf

Bryson DeChambeau: Slack lining, but definitely not a slacker

 

He’s a weird mix of throw back (that hat and those pants!) and a kind of new age, scientific thinker (he majored in physics) who’s definitely got the golf world wondering what he’ll do next. Bryson DeChambeau turned pro in mid-April, won $260,000 in his first professional outing and chartered a private jet to get home.

 

That last minute plane ride might seem a bit out of character for a 22-year-old who is a stickler for preparation. He’s obsessed with it. DeChambeau is known for soaking his golf balls in Epsom salt to determine if they’re out of balance. In the lead up to this year’s Masters, he played Augusta 10 times in four and a half months, studying hole locations and putting surfaces. Trying to figure out how he could win the course.

 

At times, he seems like a nerd, but he’s certainly not a stereotype. While he approaches the game scientifically, he’s not afraid to use his inquisitive mind to work out solutions to problems, whether that’s on the course or off. That mind has also pushed him to challenge himself with a fitness routine that’s anything but.

 

You won’t see many other golfers embracing the strange acrobatics of what’s called a “slack line.” It’s like a tightrope, suspended off the ground, but with a wider surface and more loosely strung. DeChambeau has posted videos on his popular Instagram account, showing him walking a slack line and catching balls while trying to keep his balance. It’s an exercise that forces the body to engage several muscle groups at once, but puts much of the focus on the core. A strong core is key to a good golf swing. And, he’s proving that his swing is one of the best and most consistent.

 

DeChambeau stays consistent and produces the same swing over and over again, because his clubs are all the same length. And, that might have the potential to transform the game by putting less stress on the lower back, resulting in fewer injuries and longer careers.

 

Most golfers play with variable-length irons. With each club, your body has to change posture and readjust. It’s only a slight change, but, to complete the swing, your muscles have to move in different ways, putting your body and specifically the lower back, at more risk for injury.

 

In fact, back problems affect a good number of golfers, professional and amateur. This year, back injuries kept both Tiger Woods and Fred Couples out of the Masters.

When he was 19-years-old, Rory McIlroy had back problems, but committed himself to a workout routine that’s made him one of the fittest golfers on the PGA and European Tours.

 

For golf’s new stars – players like McIlroy and DeChambeau, the game has evolved. There is more emphasis on preparation and some of that is a bit unconventional to say the least. But, they’re finding that it pays to keep in shape, both physically and mentally. That’s how you get to the top of the leader board.

 

 

You’re Sick – Should You Work Out or Not?

 

We’re smack in the middle of cold and flu season. And one of the questions my clients are asking – should I work out, even though I’m feeling under the weather?

The answer – it depends.

 

Just a couple of weeks ago, I was diagnosed with the flu, and believe me, it hit hard. I was out for a good week and certainly did not feel like doing much. It set me back a bit and I’m just now getting back into my regular workout routine.

 

So if you’re sick and wondering about working out – one of the first things to consider is – what are your symptoms? Most viruses make themselves known with a combination of things – fatigue, body aches, runny nose, sore throat, fever; maybe even nausea and vomiting. Obviously, with the more severe symptoms, you’re not going to feel like doing much. But, with the lesser symptoms, if you have the energy, then go ahead.

 

That being said, keep these things in mind: if your nose and ears are stuffed up, your balance may be off and it will obviously be harder to breathe. If you have a fever, you will be more prone to dehydration.

 

The bottom line – take it easy and rest if you’re experiencing any of these symptoms:

  • Fever over 99-100 degrees Fahrenheit
  • Elevated heart rate
  • Vomiting and diarrhea
  • Severe muscle fatigue and extreme tiredness
  • Shortness of breath or wheezing
  • Feelings of dizziness or faintness when you stand

 

If you are feeling just a bit off, it’s probably safe to proceed with your workout but it’s a good idea to lower the intensity. This is really a time to listen to what your body is saying.

 

Some trainers suggest that you do what’s called a “neck check.” Basically, are your symptoms above the neck – are you sneezing, do you have a sore throat, a runny nose? If so, then it’s probably okay to work out. Keeping in mind that you probably can’t do your regular workout. Remember – it’s going to be hard to breathe.

 

If your symptoms are below the neck – nausea, vomiting, diarrhea – it would be better to take it easy. Rest. Recuperate. Take a few days off. Get well.

 

Regular exercise can do wonders for your immune system, but, when you’re sick, working out can make you feel worse and slow down your recovery.

 

Just listen to your body and know that if you decide to rest, you can get right back to it when you’re well.

Jason Stone

Icelandic Fitness

Turn to the light: Infrared sauna has recovery, health benefits

You get sweaty enough working out, so why would you want to close yourself up in a little room and turn up the heat to sweat some more? The answer? To feel better and get stronger.

The benefits of saunas have been known for centuries. In some countries, like Finland and Japan, there’s a whole culture built around them and every member of the family takes part. Saunas can help you relax, relieve stress, and, be healthier – no matter your fitness level.

There are two types of saunas – traditional and infrared. And, while the traditional sauna is beneficial, the infrared sauna is what’s now being recommended by physical therapists as treatment for muscle aches and pains and to aid in recovery. Some doctors and researchers also believe infrared therapy can help you overcome a wide variety of illnesses.

Here’s why: the heat from a traditional sauna will only penetrate your skin by a few millimeters. Infrared heat penetrates by 1½ inches or more. That more efficiently targets what ails you. By heating up your body, there’s increased blood flow, which is great in reducing muscle spasms and joint stiffness. There’s also evidence that when used 24 to 48 hours post injury, infrared energy can reduce the time it takes for your body to heal sprains and strains.

 

Infrared saunas have many other health benefits, including detoxing heavy metals and chemicals. When you sweat, you excrete toxins through your pores. And doctors with NASA and the Medical College of Wisconsin found that infrared light significantly promotes faster cell regeneration, wound healing and human tissue growth.

 

Infrared saunas work by producing light rays that mimic those of the sun, but there’s no chance of burning. The light rays heat up your body, producing an elevated heart rate and of course, sweat. Basically, being in a sauna is like having a low-grade fever. And when you get warm, your body can kill off bacteria, fungi, yeast infection, parasites, viruses and other chronic infections.

 

There have been hundreds of clinical trials with infrared saunas, many reporting that the therapy is successful in treating a wide variety of conditions. Some patients experienced a great deal of relief with these and other problems:

  • Asthma, Bronchitis
  • Rheumatoid Arthritis
  • Circulation problems like cold hands and feet
  • High Blood pressure
  • Leg ulcers
  • Acne and other skins problems
  • Pain Relief
Inferred Sauna

                    Infrared Sauna

How to get started? Well, even though you aren’t actually working out, a sauna is like exercise in that, your body heats up and your heart rate elevates. So, consider infrared sauna use to be like a form of exercise.

 

Start slow, with sessions that last 10-15 minutes, then build up to 30-40 minutes over one to two months. It all depends on what kind of condition you’re in when you start.

 

Infrared saunas are now a matter of course, built into the conditioning plan for many NFL players and other professional athletes. What’s good for them can be very good for you.

 

 

Getting Ready for Ski and Board Season

The leaves have turned and there’s already been a dusting of snow on Colorado’s highest peaks. That means ski and snowboard season is just a few weeks away.

 

Unlike other sports, it’s hard to practice the elements of skiing or snowboarding unless you’re actually on the run at the resort. And, since snow sports can be a bit expensive, most of us only ski or board a few times a year. So, conditioning for it can be problematic.

 

But, you need to get ready to avoid injury and the misery of sore muscles and possibly a few bumps and bruises. If you’re not currently working out, it’s not too late to get started so you can enjoy ski season this year. If you are regularly working out, all you need to do is to add a few tweaks to your program.

 

One of the biggest things is simply endurance. Cardio endurance. If you’re not doing cardio now, just think about how you might be feeling after skiing or boarding all day with that expensive lift ticket. Sure, the lift gets you to the top. But, you have to get to the bottom. Without cardio conditioning, your legs are going to feel like Jell-O, you’ll be tired and those two added together equal an increased risk of accidents.

 

To get your heart and body ready for all day skiing or boarding, your cardio program should include at least three to five days a week of running, the Stairmaster or the elliptical trainer. Workout from 20 to 45 minutes, and one day a week, do it for a complete hour.

 

One of the great things about skiing and boarding is that they use quite a few muscle groups- they’re pretty much full body exercise. However, some muscles are used more than others. Those are the ones you want to concentrate on in your workouts.

 

  • Quadriceps. They’re probably the most used muscle. Quads help hold you in position as you glide down the slope. Simple squats and lunges, with or without weights, are probably the best quad exercises.
  • Hamstrings and Glutes. When going downhill, you hold your body (lower body) in a flexed position, with knees bent. Hamstrings and Glutes help stabilize you. Work these muscles with dead lifts, step-ups and hamstring curls.
  • Inner and Outer Thighs. If you ski, your inner thighs have to work to keep your skis together. You use your outer thighs to stay stable and steer. Work these muscles with side lunges, inner thigh leg lifts, inner thigh squeezes, side step squats and leg lifts.
  • Because you’re keeping your knees bent, your calves have to work to keep you on your skis or board. Do standing calf raises or machine calf raises to strengthen these muscles.
  • Abs and Back. Because you’re in a flexed position, your back and abs have to also work to keep you stable and keep your body in that position. Work these muscles with exercises like back extensions, dumbbell rows, and pain old sit-ups.
  • What happens when you get stuck in powder or you slow down a bit too much to make the turn to get back on the lift? If you’re a skier, that means you have to use your poles to get where you’re going. So, work your biceps and triceps along with the rest of your body.

 

Getting ready for ski and board season is not that hard. And, it pays huge dividends because you’re more able to enjoy the sport and you’re less likely to get injured. If you’re lucky enough to be able to hit the slopes this winter, you’ll have a much better and safer time if you’re prepared.

 

Jason Stone

Icelandic Fitness

Bryson DeChambeau: Simple Swing, Not so Simple Results

 

Bryson DeChambeau completely changed the way I look at the golf swing.  Growing up watching the swing of Tiger Woods I thought the new athletic swing was the way.  Loading up the swing with a squat and creating massive amounts of power and rotation from the lower-body was emulated by all young golfers.  I was wrong, after watching a young new golfer from sunny California.

 

He wears a throwback Ben Hogan cap, has a fascination with a cult golfing instruction book and majors in physics at Southern Methodist University. Bryson DeChambeau sounds a little quirky, but he’s achieved one of the more rare feats in golf – winning the NCAA and U.S. Amateur titles in the same year. His swing and his clubs may get the credit for getting him there.

 

The swing came about through his coach, Mike Schy, who gave DeChambeau a book called “The Golfing Machine” when he was 15.  The book was written in 1969 by Homer Kelley, a Seattle aircraft mechanic obsessed with the engineering specs of the golf swing. To a physics major, the book spoke DeChambeau’s language and it’s how be built his efficient, steady swing.

 

To break it down: when addressing the ball, DeChambeau has his arms extended and his hands up. The right elbow rises as his club goes back and with his grip, the club mostly rides in his palms, not his fingers. There is very little wrist hinge. And the swing is something he can reproduce again and again.

 

It took a couple of years, with guidance from Schy to come up with the single-plane swing. In the book, it’s called a ‘zero shifting motion.’ Basically, De Chambeau swings his hands and his club on one plane throughout the whole swing, no shifting up or down.

 

While that method keeps his swing consistent, the problem in the beginning was that golf clubs typically vary in length. The solution – a bagful of oversize clubs with each iron and wedge having the same 37 1/2 inch shaft length – about the length of a standard 7-iron. The rationale was to have a similar posture over the ball regardless of what club was in his hand.

 

Single-length shafts and a more simplified swing, have given DeChambeau’s game more repeatable and consistent center face impacts. He simply hits the sweet spot more often, producing better ball speed and accuracy.

 

On the putting green, he uses a method called Vector Putting, which takes into account length of putt, percentage of slope and speed of the green. DeChambeau plays with a torque-balanced putter that keeps his stroke square to the plane. All of the clubs have uniquely weighted heads throughout the set (heavier longer irons, for instance), enabling DeChambeau to create a similar striking force at impact.

 

The 21-year-old will most likely be taking his unique style to the PGA, turning pro next summer.

 

Check out this Youtube video to see DeCambeau’s swing:

http://www.youtube.com/watch?v=QpuJhMF0ovU

Magnesium, the supplement you probably are not taking

 

There are hundreds of supplements out there and you can go crazy trying to figure out the benefits and drawbacks to each one. Doctors sometimes tell their patients about the benefits of different supplements; for example, COQ10 is a great supplement to help you keep muscle mass if you’re taking statins for cholesterol. Statins will rob your body of the COQ10 you naturally create, so replacing it is a good idea.

 

Magnesium is another supplement- a mineral- that is crucial to keeping your body functioning well. Magnesium helps keep blood pressure normal, bones strong and the heart rhythm steady.

 

Most people should take a magnesium supplement because as a whole, Americans don’t eat enough foods that contain magnesium. Adults who take in less than the recommended amount of magnesium are more likely to have elevated inflammation markers. Inflammation has been associated with major health conditions such as heart disease, diabetes, cancer and an elevated risk of osteoporosis.

 

Every organ in your body, especially your heart, muscles, and kidneys, uses magnesium. In fact, if you’re experiencing unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

 

Magnesium is also an antidote to stress; it’s the most powerful relaxation mineral available and can help improve your sleep. You can think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy, and stiff  – whether it’s a body part or even your mood- is a sign of magnesium deficiency.

 

So what do you do? Whenever possible, you should try to get your magnesium and other nutrients the natural way- including foods that are good for you in your diet. Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic all have higher magnesium content. And, of course, eating whole foods is best. Refined and processed foods often lose vital vitamins and minerals.

  • What to avoid: drinking excessive amounts of soda or caffeine. Also know that certain medications and certain antibiotics can rob your body of magnesium.

 

But, like we said, most Americans can’t get enough magnesium through diet alone. So, talk to your doctor about magnesium supplements. The RDA (the minimum amount needed for adults) for magnesium is about 300 mg a day. Most of us get far less than 200 mg.

 

 

Also- be sure to check the label on your multi-vitamin before buying a separate magnesium supplement. Your multi-vitamin may contain what you need.

 

  • And, last, but not least, another enjoyable way to get magnesium- a hot bath with Epsom salts (magnesium sulfate). Your body actually absorbs the mineral while you soak. You can unwind and relax while doing something good for you.

 

 

Expired Supplements: Throw them out or keep them?

In the midst of doing some spring-cleaning, I found a half-empty economy size bottle of multi-vitamins in the medicine cabinet. According to the label, they expired just a few weeks ago. The question- keep them or throw them out?

 

I really didn’t want to throw them out- it seemed pretty wasteful. So, I did a little research to answer a couple of questions- are expired supplements harmful? And, if not- are they still beneficial?

 

What I found answered both questions, and I decided to keep the vitamins. Let me share the details with you.

 

First, let’s start with the expiration date. The expiration date is the last day (or month) an item will be at its highest level of potency. This is essentially an assurance from the manufacturer that the quality and strength of their product is guaranteed up until the expiration date. That doesn’t mean that the product loses any benefit or becomes harmful the day after it “expires.”

 

The Food and Drug Administration (FDA) does not require supplements to have expiration dates. But, most manufacturers voluntarily list dates partially because it gives their consumers some piece of mind.

 

Most expiration dates are conservative, whether you’re dealing with supplements or prescription medication. Both start breaking down the day after they’re manufactured, so the fact that the product has “expired” mainly means that its lost strength, and may not have the same affect that it did when it was fresh.

 

Vitamins deteriorate at different rates, so manufacturers often times “beef up” the strength of some vitamins that deteriorate faster, in order to assure that they will be at the listed strength at the time of expiration.

 

One thing you should take a look at is they way you store your vitamins. It can have a big impact on how long your supplements will retain their strength. Be sure to check the label to see what the manufacturer advises on storage. Some folks keep their vitamins in the refrigerator, but you shouldn’t do that unless the instructions say so.

 

Most likely, the manufacturer will suggest that you keep your vitamins in a cool, dry, dark place and in their original containers. Some vitamins come in dark glass bottles or opaque containers to help preserve their potency. You should also store them away from heat and humidity, which makes the medicine cabinet one of the worst places for storage. I’ll be moving my supplements to the hall linen closet and putting them on a high shelf to keep them away from the kids.

If you store them properly, vitamins can last four or five years. And, taking “expired” vitamins is generally safe- they just won’t be as potent. It will take me about two more months to finish off this bottle of multi-vitamins, which means I’ll take the last few around three months after they “expired.” Perfectly safe.

 

Next time, though, I’ll be keeping better track of where I store my supplements so I can be sure to take them everyday. That’s how I ended up with this half empty bottle in the first place.

 

Jason Stone

Performance Coach, Icelandic Fitness, Denver, Colorado

Prioritize Your Fitness

someone busier2

 

 

5 Reasons Why You Should Think About Yourself First

 

Of course you want to work out. But, it’s hard to make time, what with work, the family, summer activities – you get the picture. It’s difficult to keep that promise to yourself to do something for yourself. Everyday.

 

There are legitimate excuses – you’re sick, a family emergency, or a huge project with a tight deadline at work. The problem is, if you look around long enough, there are plenty of excuses to keep you from ever working up a sweat. I’m here to tell you that you really need to think about yourself for a change.

 

We all want to look our best and exercise and a good diet are the keys to achieving that goal. But, exercise is important in other ways. It makes you feel better and improves your performance at work and at home. So, all those things you need to do everyday? Exercise can help you get them done.

 

Top 5 reasons to exercise:

  • Exercise increases energy. It improves your muscle strength, increases endurance and helps your lungs and heart work more efficiently. That gives you more energy.
  • Exercise reduces stress. Whether you’re just overwhelmed with a work project, or a family “crisis” (like a two year old’s public meltdown), a quick workout can help relieve stress.
  • Exercise helps you sleep better. Regular exercise can help you fall asleep faster and stay asleep longer. Just don’t do it close to bedtime.
  • Exercise can put some spice back in your sex life. Ok- increased energy, reduced stress, more sleep. Add to that, a better self-image. That equals more couple time.
  • Exercise improves your mood. Again, reduced stress, increased energy, better sleep and more sex. That would put most folks in a good mood.

 

So, WHY aren’t you exercising? Here’s what my clients tell me:

 

  • No time.
  • No energy.

 

Let’s talk about time. While it’s understandable that each day brings up unforeseen problems or situations, when you make something a priority, you find the time.

 

The energy problem. It stands to reason that sitting at a desk all day, coupled with work and family stress can drag you down. Remember, regular exercise will GIVE you energy. Just push yourself a little to get the ball rolling.

 

 

How to make exercise a priority? Even I struggle with this sometimes. But, I make it a point to fit a daily workout into my lifestyle. I have to say that I always feel better after a few minutes of cardio or weights. Or, even a hike on the weekend.

 

Here are a few things to consider:

 

  • Be realistic and start slow. You’re not going to be able to fit unrealistic goals into your lifestyle. Exercise needs to fit as seamlessly as possible into your life. If you have to adjust everything to fit in a workout, you probably will continue to make excuses why you just can’t do it. So, start out with two to three days a week. Then, add another day, another workout.
  • Put exercise on your calendar. Seriously. Block out the time. Let your family and your co-workers know. It’s harder to ignore if it’s on your calendar.
  • Be prepared. Plan ahead. If you know you’re doing cardio at lunch, be sure to have your workout clothes. If you forget, it’s an easy out, an easy excuse.
  • Get the family involved. There are going to be times, especially for busy parents, that you just can’t do your planned workout. So, be creative. Take the kids and the dog for a walk. Or, go to the park or a local school. While they play in the infield, you can jog around the track.

 

The key is to make that commitment to yourself. You will look better, feel better and, guess what, you’ll be a much better person to be around. Your family and your co-workers will thank you for that.

Jason Stone

Icelandic Fitness, Denver, CO

 

Should you be taking Probiotics

Probiotics- Pros and Cons

 

A few of my clients have been asking me lately about probiotics- what are they and what can they really do for you. Well- if you eat yogurt, you’re already taking one kind of probiotic. Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system.

 

Most think bacteria is a bad thing, but our bodies are full of bacteria, both good and bad. Probiotics are considered good bacteria because they keep your gut healthy by helping food move through your system.

2bacteria

By the end of next year, the global sales of probiotics are expected to top $42 billion- that’s how popular they’ve become. Probiotics can come in tablet, capsule, powder, lozenge and gum form, and also in foods like yogurt.

 

Doctors often suggest patients take probiotics to help with digestive problems. And because they’ve become so popular, you can even find probiotics in chocolate.

 

How do they work? Well, researchers are still trying to figure that out.

Here are some of the ways they may keep you healthy:

 

  • When you lose “good” bacteria in your body, like after you take antibiotics, probiotics can help replace them.
  • They can lower the amount of “bad” bacteria in your system.
  • They can help balance out the “good” and “bad” bacteria.

Quite a few types of bacteria are classified as probiotics. They have different benefits, but mostly come from two groups. Your doctor can tell you what might be best for you.

Lactobacillus. It’s in yogurt and other fermented goods. It’s probably the most common. Different strains can help with diarrhea and may help people who can’t digest lactose, the sugar in milk.

Bifidobacterium. You can also find it in some dairy products. It seems to help ease the symptoms of irritable bowel syndrome (IBS).

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There is also research that shows probiotics can help with non-stomach related problems, like:

 

  • Eczema and other skin conditions.
  • Urinary and vaginal health.
  • Preventing allergies and colds.
  • Oral health

 

Probiotics are regulated like food, not like medications. The FDA does not require the makers of probiotic supplements to prove their products are safe or that they work. So, that’s why it’s very important to talk to your doctor about the correct product and dose.

 

In general, probiotic foods and supplements are thought to be safe.  But you could have mild side effects like an upset stomach; diarrhea, gas, and bloating for the first couple of days after you start them. It’s possible they could also trigger allergic reactions.

 

The bottom line is that probiotics could be very helpful in making you feel better and stronger. But, before you shell out the cash, ask your doctor whether putting “good” bacteria in your body is what’s best for you.

Jason Stone

Icelandic Fitness

How Masters Winner Jordan Spieth Stays “Country Strong”

You wouldn’t know it to look at him, but Masters winner Jordan Spieth can dead lift 380 pounds. He looks slender, but over the past year and a half, he’s been living in the gym when he’s not on the golf course- usually spending at least four days a week with his trainer. His workout focuses on core strength and lower body, in an effort to build muscle to maintain a club head speed of 115.3 mph.

SISpiethPromo

His trainer calls him “country-strong,” and he’s gained 20 pounds of muscle, thanks to some of the same methods and equipment I use with my clients- kettle bells and medicine balls. And, Jordan also has a foam rolling and stretching routine to help increase flexibility and mobility and improve stability.

 

All golfers, no matter if you make a living at the game or not, should have a full-body approach to their workout. It’s not enough just to strengthen your muscles, you also need to stay flexible and avoid building unnecessary bulk that could likely interfere with a smooth, consistent swing. And, you can increase fitness and play better with a simple short exercise routine.

 

Getting and keeping your core strong is extremely important. That’s because performance on the course- the effectiveness of your swing- is dictated by the power of your rotation. You need to have a full range of motion in the hip and thoracic spine, with a strong core that allows you to transfer force from your hips to your shoulders. The bottom line- the farther you can wind your body while maintaining good alignment, the more powerful your swing will be. And, the farther the ball will fly.

 

So, here are five exercises to help you master the perfect swing:

 

1) Standing Wood Chop (1 to 3 sets of 8-12 reps, 30 second rest between sets)

This exercise combines movements of the hips, back, and shoulders, while increasing strength and improving flexibility.

You can perform it with a cable or a resistance band, but you can also do it with a medicine ball like Jordan does.

Slightly bend your knees, raise the medicine ball overhead to one side, like you’re about to swing an axe. Throw the ball down and across your body. Repeat on each side.

2) Lateral Lunges (1 to 3 sets of 8-12 reps, 30-second rest, alternate legs)

This exercise improves range-of-motion and hip strength.

Make sure you keep good posture during the exercise. Just take a large step to either your right or left, and shift your weight to that side- bending that leg. Keep your toes pointed ahead.

Medicine-Ball-Lateral-Lunge

3) Glute Activation Lunges (1 to 3 sets of 8-12 reps, alternate legs)

These lunges are also good for increasing hip mobility.

Start with your feet together and your hands on your hips. Take a giant step forward, bending your front leg at a 90-degree angle (or until your thigh is parallel to the floor).

Your back leg should remain strong and straight.

Step back into a standing position and repeat.

 

 

4) Front Plank/Side Plank (3- 5 times, holding for 20-60 seconds)

Planks are great for core strength.

Front plank- lay face down, place palms flat on the floor.

Roll your shoulders onto your back, away from your ears, and push away from the floor.

Keep your back flat and engage your abdominal muscles. Hold for 20 to 60 seconds and release back down onto the floor. Repeat.

For a side plank, lay on your side with your legs stacked. Rest your body on your forearm, shoulder directly over your elbow.

Lift your hips so that your body is in a straight line. Hold for 20 to 60 seconds and lower back down. Repeat on each side.

frontplankgolf sideplankgolf

 

5) Supine Spinal Twists (1 to 3 times, hold for 20-30 seconds, switching sides)

These twists also increase core strength and your shoulders should get a good stretch.

Start on your back with your feet raised and bent in a 90 degree angle, or so that your calves are parallel to the floor.

Extend your arms out wide, with palms facing down. Slowly lower your legs to the right side of your body, keeping your knees together. Hover above the ground for about 20 to 30 seconds, and then return to center.

Switch sides and repeat.

supinetwist

 

For the most benefit, these exercises should be combined with others that target more muscles and body parts. If you’re consistent, you should start to see improvement in your strength and your swing in a few weeks.

 

Jason Stone

Golf Performance Coach