Updated: Oct 23, 2018
RELEASE WORK FOR GOLFERS
Get that extra distance on the golf course you need to take you from bogey to birdie!
Golf is, as Arnold Palmer once said, ‘deceptively easy and endlessly complicated’. So why over complicate your body to ruin your golf game. There are some really easy and simple ways to help create better movement in the body, and I’m going to list the best 10 right now.
10 release techniques to enhance your mobility and movement for golf. (vm-perform.com)
1. NECK – Place the peanut ball on the floor and gently lie down so that the ball is at the top of your neck. The ball should be resting on the junction where the spine meets the skull. This release does not require a lot of movement and gentle rocking motions will be the most beneficial for goal. Roll your head from side to side and try to find the tight points.
2. T-SPINE – Place the peanut ball on the floor and gently lie down on the ball so it is positioned in the middle of the back, between the shoulder blades. This at first, will feel a little uncomfortable, so start very lightly. The idea is to increase range of motion at the spine, so you need to relax as much as possible. Once you feel like you have released or made some progress on one point, gradually move up and down on the ball to release the other areas. If you want more pressure on a particular side, swap the ball for the single ball.
3. LOWER BACK – Place the peanut ball on the floor and gently place your lower back on the ball so that each ball is pushing on each side of the spine. The musculature on this area is thicker so more pressure will generally be needed. Play around with movement from side to side to identify sore points. You can also lift your hips up, so they are just off the floor, this will in turn tilt the pelvis and put the muscles on a different stretch. If you want more pressure on a particular side, swap the ball for the single ball.
4. HIP FLEXORS – Place either the single ball of peanut ball on the floor and lay face down so that the ball is right at the top of your quad, next to your hip bone. Apply pressure onto the ball and identify some sore spots around the area. If you find a sore point, keep the pressure constant and let your body relax onto it, you can also try some knee flexions to release the spot in different contractions.
5. GLUTES – Place the single ball in the soft part of the glute, just below the pelvis. Place your foot on top of the other leg and apply pressure down onto the glutes. Move the ball around to find the tight areas and to ensure to release the whole muscle.
6. CALVES – Place either the single ball or peanut ball on the floor and place your leg on top of it. Apply pressure down onto the ball and ensure to move the ball around to target all areas. If you find a sore spot of tender point, keep the pressure constant until you can feel the pain subside. You can also play around with ankle movement to create different contractions on the calves.
7. FEET – Place the peanut ball in the middle of your foot, just past the heel. From there, roll the ball up and down the foot from the heel to the forefoot applying pressure down onto the floor. With the peanut ball, you should feel pressure on the middle and outside of your foot simultaneously. You can also apply the same technique with the single ball.
8. LATS – Place the single ball or peanut ball on the floor and lie sideways so that the ball is close to your arm pit. Gently apply pressure down onto the ball just below the armpit around the ribs. Be careful with pressure around this area as the ribs can be sensitive. Work your way up and down and try to identify the sore points and work on them.
9. FOREARM – Place the single ball or the peanut ball on the floor or surface where you can place your arm on the ball. Apply pressure down onto the ball. Once released one area, move the ball along the length of the forearm to release other areas of the muscle.
10. QUADS – Place the single ball or peanut ball on the floor and lay face down so the ball is placed just above the knee. Raise yourself up on your elbows and apply the pressure down on the quads. Be sure not to push on the bone and only on the musculature. Try knee flexion and extension of the knee when pressing on the ball to work on the muscle in different contractions.
Always keep in mind that this is a ‘seek and destroy’ game. Seek the sore points and destroy them (although don’t go that hard, just gently attack them). Some parts might not need as much work as others, so have a go at all of them and then identify which ones suit your needs best. If you have had golf lessons/coaching, you might be able to ask your coach what areas they feel are limiting your swing. From there you have an idea of what might need more attention.
Even if golf is not your sport, or you only place leisurely, these release techniques will help generally movement as well. Visit vm-perform.com and you’ll find a free mobility guide on how to use the balls properly, and why we actually use them.
Visit us on Amazon vm-perform