Can You Over S-t-r-e-t-c-h

[goldjeep78]

In golf we want to stretch the muscles at the top of the swing so they can contract and fire on the downswing to get everything rotating back around with very little effort. If these muscles are overstretched before a round, would they have the same "snap" to them so the downswing will happen automatically?
Thanks

[GregJWillis]

Re: Can You Over S-t-r-e-t-c-h

What do you mean by "over"?

* Are you in pain now when you do the same position at the top? If so, then you ripped something and it needs time to repair...don't play on it.

* If you are stretching and you still feel tension, then you are not stretchig long enough (time). Take as much time as you body is telling you by being able to be in that extension for 10 seconds in a completly relaxed state without any pain.

* If you have 15 minutes before the round, spend 5 stretching before, and take very easy shots on the range (pw, 7i only). Then enter the round easily hitting 3w off the tee, and take 1 extra club (6i instead of 7i), and take a shorter swing...until you work into the round.

* If you have the 30 minutes like everyone should, spend 5 stretching, and start easy, but you should be able to get full driver swings by the end of the 30 minutes.

[goldjeep78]

Re: Can You Over S-t-r-e-t-c-h

I'm not in any pain. Muscle are elastic, if you stretch a rubber band too far it doesnt snap back as quickly. I'm thinking if I do minimal stretching before a round I will have more snap in my down swing

[GregJWillis]

Re: Can You Over S-t-r-e-t-c-h

No, your assumtion is that the analogy is a perfect comparison...and it is not. Your muscles are not exactly like rubber bands. You stretch them so you can push blood into the fibers that will need the lubrication when you exert them to that point in the full speed activity. If no lubrication exists, you risk injury. (I am not a sports doc, so the terminology is probably off, anyone of knowlege of the exact terms and reason jump in here)

The other point to make is that the "snap back theory" only goes so far. The real power comes from the "constriction" of the muscles as a forced action back to their original position, not a reflex rebound like in a rubber band.

So stretch stretch stretch until you can fold your body into a pretzel!

In golf, our power is generated by allowing the length of a lever (our arms) in a centerfugal rotation (our legs, hips and shoulders) to fling an object (the clubhead) at an accelerated rate into the ball.

* The longer and flexable the arms the better. Stretch them long and give them freedom of a great range of motion from the shoulders in every direction.
* The stronger the rotational acceleration the better. Stretch the back and shoulders...maybe the legs a little)
* The neck has to be like a perfectly lubricated u-joint. Very very relaxed and able to be rotated 180 degrees or more.

[goldjeep78]

Re: Can You Over S-t-r-e-t-c-h

Thanks for your input, I can across a study that backs up your thoughts check it out.........

http://www.backsystems.com/study/study.html

[GregJWillis]

Re: Can You Over S-t-r-e-t-c-h

Wow:

"...In spite of the fact that the amount of rotation did not change substantially, our results show that the ability to generate body segment and club head speed did increase when the subjects starched prior to swinging a club. In fact, angular club head speed increased (club shaft release angular velocity) an average 170% at impact for the MAPS group and 119% for the static stretch group. In comparison to the control group which did not stretch prior to swinging, both stretch groups were able to create considerably more club release velocity at impact. This can be explained in large part to the fact that setting helps to break adhesions and bonds created during muscle inactivity. Breaking these bonds increases the elastic nature of the muscle. It is the ability to effectively store and use elastic potential energy that increases the amount of muscular work that can be done. This thereby enhances the power production process and facilitates more club head speed....."

Great article find!

[Iktomi]

Re: Can You Over S-t-r-e-t-c-h

Hi goldjeep78,

Your analogy about the rubber band is true. Ask any gymnast about hyperflexibility. They have troubles later in life due to an overstretching of various parts. However most people will never reach that level of flexibility. Muscles do two things well, they elongate and they shorten. Flexibility is designed to increase a range of motion in a joint. Flexibility cannot cause muscle to become stronger or make more force. As far as the article, I have seen that before and asked a doctor that works at our hospital about it (she is an orthopedic doc, physical trainer and certified athletic trainer). The adhesion that they talk about may or may not exist. Adhesions do exist with injury and may need to be broken before range of motion is restored. Muscle must be strong enough, have a great enough range of motion and fire in synch with other muscle groups in order to produce power.

There is nothing wrong with doing some light static stretching pre-round. I prefer a more dynamic stretch program that stimulates muscle groups in a range of motion that is due the sport.

Let me know if you have any question.

[Hannu]

Re: Can You Over S-t-r-e-t-c-h

Hi ... stretching and warm up ... this is difficult to explain.

I think that you loose strength by static stretching (over 1 minute per movement). This has been tested with power lifters. BUT!!!

Dynamic movement where you move your limbs as much as you can warms up your nervous system and gives you better coordination.

So you need different kind of stretching for different purpose. If you have problems in flexibility - you cannot rotate your hips or shoulders enough - and it is affecting your swing - then you need to do a lot of stretching. You can stretch two times a day and for 1 hour at a time. This is to correct your flexibility!

Stretching and warm up before a round does not have to be anything special. Just give your self a halve an hour at a range before your round. Start with chips and slowly increase your speed. Hit about 10 drives in the end and you will be ready for round. (I do some hip rotation exercises and also some body-mind exercises just to get the feeling of my body, but that's just to calm me down a little.)

Hannu

[Mox]

Re: Can You Over S-t-r-e-t-c-h

Thanks for your input, I can across a study that backs up your thoughts check it out.........

http://www.backsystems.com/study/study.html

That article is pure gold. A must read for anybody interested in golf-fitness.

[Hannu]

Re: Can You Over S-t-r-e-t-c-h

Hi,

Iktomi reminded me about cooling down after a golf round. I think it is very important to stretch after your round. I have not remembered to do it, but today I will try to remember - again. Yesterday I did stretch my back during a round. - Just before Teeing.

I wrote about stretching and loss of power. Well, we don't need a lot of strength for a golf shot. It's not like lifting your maximum weight.

Stretching is good for a "pre golf round routine". It make you aware of your body and if you breath - it relaxes and sharpens your concentration.