EXERCISES:

1.    Swiss Ball Hip Extensions- to strengthen glutes and low back

1-2 sets of 8-10 reps

• Lay on a ball, keeping shins vertical the entire time, lower but to floor and lift. Squeeze the glutes at the top each time.

Ball-Hip Extensions

Ball- Hip Extensions

2.    Squats- to improve overall function of hips, knees, ankles and low back

1-3 sets of 10-15 reps

• Stand with feet at shoulders width, arms out in front of you, chest up, head neutral, small arch in lower back (not flat or rounded!), draw belly button in and hold while moving. Squat down like trying to sit on a chair behind you, keeping your weight more in your heels. Concentrate on your glutes!

Squats

3.    Prone cobra- to improve posture

1 set of 6 to 9 reps of a 20-30 second holds.

• Lay on stomach and place arms at a forty-five degree angle with hands flat on floor, arch upper body off floor and squeeze shoulder blades down and together, which will force your arms to rotate outward with the hands facing forward, make sure you keep your head neutral.

Prone Cobra

So give these a try. Do them every other day for a week and see how your body and swing feels different than it did when you started!

Don’t forget! Make sure to do them before a lesson and before you play so that your body is better prepared to learn and duplicate!

BIO

Dee Tidwell is the Director of Golf Fitness at McGetrick Golf Academy and the owner of Championship Golf Fitness and golffitnessguys.com. He has successfully coached high handicappers to junior golfers as well as PGA players Arron Oberholser and Joe Durant to 2006 wins. His program of stretching, conditioning, stability, strength, and nutrition has been developed and tested to improve any golfer’s ability on the course and in life.

303-883-0435  deetidwell@hotmail.com   www.championshipgolffitness.com www.golffitnessguys.com

Thanks for visiting Ladies on the Tee Golf Blog at www.sherrytabb.com.  Any comments?  Please leave them below.

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These stretches should be done daily especially before a lesson, practice and before a round.

STRETCHES:

1.    Pec Stretch- to improve posture

1-2 times per side- do more to the tighter side until equal

• Place arm on top of Swiss ball, lower body down toward floor, hold for five seconds, then push arm into ball at a 30% effort for five seconds, repeat the relax/contract sequence 3-5 times. Switch sides.

2.    Foam Roller- to improve hip mobility

• Lay on top of foam roller on the floor

• Lay such that your hips sit at a 45 degree angle and your bottom leg is softly bent with the foot flat on the floor while the top leg is bent at a 90 degree angle.

• Both hands should be on the floor behind you

• Now slowly begin to roll up and down on the roller so as to “roll out” the Glute Maximus and the trigger points you find in them. The Glute Maximus is a powerful hip extender and stabilizer of the sacrum and pelvis.

• Roll through all spots in the glute max area then rollover onto one side so that the bottom leg is straight and the top leg is bend and foot flat on the floor in front of the down leg

• Your elbow and fore arm should be on the floor

• Now move up and down on the roller using the aforementioned forearm and the top leg to move the bottom/ relaxed leg, this is working the “Glute Medius and MInimus” that are responsible for lateral hip stability.

• You can move up and down and side to side to “seek and destroy” all trigger points and adhered tissue…

• Now you want to work all the way down to the knee doing the same thing. This area is known as the Iliotibial Band (IT Band), and stabilizes the knee.

Foam Roller -2

Foam Roller 1

3.  Overhead turns with hips still- to improve separation

10 times each side/each leg- do more to the tighter side till equal

• Place club from one hip at thirty degree angle and another directly overhead, then turn side to side about ten times while keeping hips still, thus the club on the hip remains stationary as well. Switch, repeat other side.

Club Stretch

By Dee Tidwell- golffitnessguys.com

Thanks to Dee Tidwell of GolfFitnessGuys.com for this article and the continued support of women’s golf.

Next Up – The Exercises

Thanks for visiting Ladies on the Tee Golf Blog at www.sherrytabb.com.Please let us know how these articles
help you improve your golf game by commenting below.

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Unfortunately, this is the common scenario for most golfers these days. The industry has drilled into your head that if you don’t get the best clubs and a lot of instruction, then your game will be average at best!

While I consider clubs and instruction paramount to success, the missing and most important component to success is an optimally functioning body! This, unfortunately, is also the least important from average to the scratch golfer as to how to become the best golfer they can.

Here’s the funny part, most clubs “out play” the player using them…that’s right, your clubs are better than you! Unless you get into better shape, you will never achieve the full potential of your shiny new clubs, nor play up to your ability and potential!

In my ten years of individually assessing every client that walks in my door, my data says strongly that 98% of those tested have poor posture, forward head carriage, a decreased lordosis of the lumbar spine (flatter than normal- looks like a flat lower back), an increased Thoracic spine kyphosis (too rounded in upper middle back),  tight hamstrings and calf complex, and a weak core.

These problems lead to decreased range of motion; decreased rotation ability; fatigue because the body has to work harder when you have poor posture; decreased respiratory capabilities; internal organ compression; excessive neck and shoulder stress; and pain! Ironically, the most frequent swing faults (those listed below) are caused by the aforementioned body issues.

So let’s give you a solution…knowing that your “body faults are your swing faults,” let’s educate you about what causes them from a bio-mechanical standpoint, then provide a few stretches and exercises you can do to “get rid of your swing faults from the inside out,” and begin to solve the issues mentioned above.

In my experience, information gathered by PGA teaching professionals, and from research done by Titleist Performance Institute, the three most common swing faults golfers struggle with are:

1. “Early Extension”
Defined-
When the hips and spine start into hip extension or straighten up too early in the downswing, it is termed Early Extension. This is where the hips and pelvis move closer to the ball on downswing.

2.    “Loss of Posture”
Defined-
Loss of posture is any significant alteration from your body’s original set up angles during your golf swing. This loss of posture can affect all aspects of the golf swing including timing, balance and rhythm.

3.    “Over The Top”
Defined-
Over the top is perhaps the most common swing fault among high handicap golfers. It usually occurs due to an overuse or over-dominance of the upper body on the downswing.  As a result the club is thrown outside of the intended swing plane, with the club-head approaching the ball from the outside in. This creates a pull if the clubface is square or a slice if the clubface is open.

These three swing faults are characterized by the same bio-mechanical deficiencies:

1. Stiffness of joints in lower body- hips, vertebrae, sacroiliac joints, knees, ankles
2. Can’t rotate around lead hip (internal rotation)- if the pelvis is unable to rotate around the lead hip due to joint or muscular restrictions then forward and lateral movements will dominate the pattern.
3. Flexibility in hips and shoulders- in order to rotate around a stable posture, one must have good flexibility in the hips and shoulders. This allows you to get the club into key positions without altering your spine angle.
4. Inability to separate upper and lower body- and visa versa allows the player to maintain a stable posture and a proper sequence of motion during the swing. Limited trunk to pelvis separation is usually caused by reduced spinal mobility and shortened latissimus dorsi flexibility.
5. Inability to stabilize core- Abs/Glutes- the ability to stabilize the lower body is directly proportional to gluteal and abdominal strength. A stable neutral pelvic posture helps prevent thrusting toward the ball.

So now that you have a better understanding of how your body creates your swing faults, we’ll take a look at some solutions in our next segment.

By Dee Tidwell- golffitnessguys.com

Ladies on the Tee Golf Blog thanks Dee Tidwell at www.golffitnessguys.com for their support of women’s golf and their contribution on golf fitness for women.  Your comments, as always, are encouraged and welcome. Thanks for visiting www.sherrytabb.com.

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Golf fitness can mean anything from stretching before you play, to a supervised and progressive daily program. For others it means it’s the only way to play golf pain free, and of course there are those that think it’s a big waste of time. Whatever your belief, the one thing that can’t be denied is the great benefits of regular exercise!

The benefits of regular exercise are many and backed by much research. We know it can improve your general health and certainly your quality of life. However, it can also give you greater pleasure and a competitive edge whether on the golf course or participating in any recreational activity. Research in the area of golf has repeatedly shown the value of exercise as a factor in improving your golf experiences. Improved posture (my favorite topic) and flexibility are necessary keys to developing a repeatable and effective golf swing. Strength, stability and balance are paramount in producing the power needed for out-driving your friends. So, if you are considering an exercise program to help your golf game (and I recommend you do) here is the first step.

Consult with a fitness professional

Just like taking golf lessons from a PGA teaching professional, there is immense value and benefit from consulting with a fitness professional.

I will discuss the process of selecting a fitness professional in a moment, but I have to emphasize the fact that nothing is more beneficial than physically working with a professional that can watch your every move and assess your physical abilities. Our body, specifically the nervous system, and muscular system are great compensators which results in dysfunctional movement patterns. In other words, our body changes over time, resulting in weakness, tightness and even pain. The result is difficulty moving into certain positions, such as those needed in the golf swing. A trained professional can recognize poor movement patterns, as well as bad postural positions, and therefore initiate corrective exercises that will help your body become more balanced and functional.

When searching for a fitness professional, ideally try to find someone that has several years of experience working with golfers. Also make sure they have adequate training. For example, a licensed athletic trainer (ATC), a certified strength and conditioning specialist (CSCS) or a certified personal trainer (CPT), are credentials that make them qualified.

Ask questions regarding their golf experience. Do they play the game? Do they have relationships with teaching professionals? Do they understand the mechanics of the golf swing, as well as swing faults? Also, ask specific questions regarding their approach to fitness. Do they provide a physical assessment? Do they address the different components of fitness? And, are they experienced in dealing with injuries or chronic problems?

You need to be able to trust your fitness professional, have confidence in their abilities and feel comfortable working with them. When you are satisfied with their answers to your questions, make a decision and go for it.

Mark Tolle is a Golf Fitness Specialist in the Chicago area. He specializes in performance enhancement and injury prevention for golfers of all levels. For more information go to www.chicagogolftrainer.com.

Thanks for visiting Ladies on the Tee Golf Blog at www.sherrytabb.com

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1. LIFETIME OF FUN: Golf is a tremendous game, sport and networking tool that can last a lifetime. It is not gender, age or skill specific.

2. GET ONE WITH NATURE: Golf is played outdoors and provides an opportunity to stock up on your Vitamin D daily requirement (assuming you are playing on a sunny day!)

3. CHARACTER ASSESSMENT: It is a game of honesty, ethics and integrity. It can give you a barometer of one’s true character and to get a ‘window’ into the soul of those that play. This is great for business and personal relationships UNLESS you are one who cheats!!

4. PLAY BY YOURSELF: It is a game that can be played with a group or as an individual. If you feel the urge to play and no one else is available, no problem! You can play as a single or better yet get paired up with others at the course and forge new relationships.

5. LEVEL PLAYING FIELD: There is a golf handicap system (GHIN) that helps to ‘even the playing field’ when playing with more experienced golfers. This means that no matter how many strokes it takes you to finish you may still ‘score’ better than some of the other players.

6. EXERCISE: You can get as much or as little exercise as you wish. Walk the course and carry your own bag if you’d like or hop in the golf cart with your golf clubs loaded on the back and drive up to the ball. Either way golf is still a good workout!

7. STRESS REDUCTION: You can spend quality time away from the stresses of life and enjoy the beauty of nature. I have never seen a golf course I didn’t like. There’s always a better view than from an office cubicle.

8. CHALLENGE: There is constant challenge to improve and still have fun. You don’t have to compete against anyone but yourself if you even choose to compete at all.

9. FASHION STATEMENTS: Golf offers a variety of styles of dress to ‘show off’ your personality. The better you feel about how you look the better you play! That’s my story and I’m sticking to it.

10. LIFELONG FRIENDSHIPS: No matter what else came before this (that would be points 1 thru 9 above) the top benefit that golf offers is a medium to forge lifelong bonds and commonality that make gathering at the 19th hole more fun than a barrel of monkeys. Drinks all around, please!!>br>

There are so many more benefits that the game of golf offers. My intent here was to offer up some of the more universal ‘gifts’ the game offers. It can grow from a favorite pastime into a career, as it did with me. It can take you to the highest highs and the lowest lows if you choose to get into competition. No matter, the plain and simple truth is that golf is a game that keeps on giving and giving. Don’t be afraid to offer this ‘gift’ to others.

As always your comments are welcome and encouraged. Thanks for visiting Ladies on the Tee Golf Blog at www.sherrytabb.com.

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This is NOT Sherry

Then when a warm day comes along you get the urge to hit the links and chase that little round ball around for a few hours. Not surprising that after you get home you are nursing some aches and pains in body areas you long forgot existed.

In today’s world the emphasis on fitness is far-reaching and should be heeded. Look at the top golfers on any tour and you will find those that have rededicated themselves to fitness through overall strength and cardio training, stretching, improving balance and core strengthening (this is the area in the middle of your body that you might be, like me, trying to hide with sweaters, jackets or other loose fitting clothing).

Now I am not suggesting that fitness is only important if you want to be at the top of the LPGA or Duramed FUTURES Tour. The better conditioned your body is and the more flexible you are the easier the game will be in certain ways. For instance, walking up and down hills or getting in and out of the golf cart for that matter takes leg strength. Fatigue can really mess up your golf swing. Flexibility through controlled stretching exercises or yoga can make it easier to take on those flat-bellied limber backs that have intimidated you in the past. Ever try playing golf with a back that was so tight it felt like a rubberband ready to snap?? Not fun is it? Just imagine being able to touch your toes WITHOUT pulling your foot UP to your hand. It is an AMAZING

feeling.

Balance is another key area on which to focus. How can you expect that little round dickens of a golf ball go where YOU want it to go when YOU can’t even swing without almost toppling over.

Now this is what I call BALANCE!

Be like Madonna….’strike a pose’ after you swing by holding your follow through for a few seconds. Trust me at first these few seconds can seem like an eternity when you have the wobbles.

There are easy ways to get started on your path to golf fitness. There are exercises you can do at home without the angst of going to a gym/health club. There is information all over the internet for all types of workouts. There will be golf fitness articles featured here at Ladies on the Tee Golf Blog so make sure you become a regular (i.e subscriber) and don’t miss out on any of the ‘tricks of the trade’. I believe in sharing the wealth…..if my body is screaming at me for neglecting it, I can only hope that yours will as well. You can thank me later!!

If you’d like to share your story or comment on this article please do so below. Thanks for visiting Ladies on the Tee Golf Blog at www.sherrytabb.com.

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Let’s do that for the game of golf. This is primarily useful for the true beginner but if you have been away from the game of golf for a while and need to ‘refresh’ your game or just want to try to rid yourself of some golf demons, here is what I suggest you think about doing.

1. SET YOUR EXPECTATIONS! Decide why you are taking up or continuing to play the game. Whether for business networking or social interaction you should be having FUN!! If you think you are heading for the LPGA or any other tour then go ahead and get serious. Otherwise keep things in perspective. Nobody likes an ill-behaved golfer. If you can’t (or won’t have fun….then stay home!). Check your ‘tude at the ‘door’
2. LEARN THE BASICS of GOLF ETIQUETTE. I believe that every golfer every season should have to pass a Golf Etiquette test before being allowed to play anywhere!! It is not hard to find a good resource for these golden nuggets of wisdom. In fact, I will be adding that information to this blog in the very near future. You will be heads and shoulders above most average golfers just by taking the time to learn the ‘courtesies’ of the game.
3. CHOOSE A QUALIFIED GOLF PROFESSIONAL. Please try to avoid well-meaning friends and family (especially spouses) unless you don’t care if you ever speak to them again. You have the right to choose a pro based on how he/she makes you feel and how he/she relates to your natural (or unnatural) abilities. Don’t be afraid to ask questions or ask to speak with others that he/she has taught. Personality match-up is important…kind of like the ‘dating game’. If you don’t relate to your instructor you are going to suffer and perhaps quit before you even get started.
4. TAKE SOME LESSONS either private or in a group. Again, your comfort level should dictate which way to go. If you like more individual attention then private lessons will be your thing. Otherwise there is value in group lessons. They can stretch the dollar in today’s economy and they allow you to watch others while you too are learning. Imitation is a great learning tool. Learning the basics is THE way to go regardless of what you are trying to accomplish.
5. LEARN BASIC TERMINOLOGY. In fact, a good golf pro will typically have a sheet of some basic terms for you to take with you. I wouldn’t worry too much about the rules of the game at this point. If you have taken to heart point #2 and know the nuances of Golf Etiquette that and some elementary golf terms that will serve you best at this stage. Feel free to read my Irreverent Golf Glossary posts for a head start.


Natalie Gulbis

6. PRACTICE, practice, practice on the driving range and putting green NOT the golf course. The golf course is designed for play not practice. Just ask Natalie Gulbis. She’ll tell you.  Once you get to a point where you want to test yourself move on to #7.
7. PLAY on the Golf Course. When ready to play and try out what you have learned why not start on a Par 3 course? This type of course will be a great starting point as it is shorter and not quite as intimidating since this is where most ‘newbies’ start (or at least this is where they SHOULD start) playing. If you are ‘refreshing’ your game, playing a Par 3 course will help you develop your iron play and short game, two very important elements in playing well.

Everyone has their own opinion as to how to take up the game of golf. There really isn’t a one-size-fits-all method but if you seriously consider the steps suggested above I am sure you will be much more comfortable and last longer in the insane world of golf. My wish for you is that you fall in love with the game as I have and learn its value as a wonderful escape, a phenomenal networking tool and a way to just enjoy yourself surrounded by the wonders of nature.

As always, thanks for visiting Ladies on the Tee Golf Blog at www.sherrytabb.com. Your comments and participation are welcome and encouraged.

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Woods - these are the ‘fun’ clubs and like the Irons, have essentially 3 parts: head, shaft and grip.  In today’s world of golf, woods aren’t actually made of wood but they once were. From the days of hickory shaft clubs and the wonderful persimmon heads of days gone by we have progressed (?) to  ‘woods’ made of exotic metals (like titanium) with some having heads as big as skillets, or so it seems. Here are some of the different types of woods:

• Driver – ‘the big gun’, the ‘power tool’- this is the club that typically has the biggest
  

  The Golf Driver

  head (i.e. the largest area to strike the ball) and, in theory, should allow you to hit the ball the farthest. There’s that ‘theory’ thing again. There are some days that the driver never sees the light of day. The ball certainly goes farther….into the woods that is!!

• Fairway woods – like irons these clubs are given a number (usually starting with 3, 5, 7, 9 and sometimes 11 and 13) that allow you to hit the ball a little shorter distance as the number goes UP.  Geez!  You have to be a mathematician to figure out this formula!!  By the way, you may use these clubs from the tee box or any other spot on the course if you wish. They are not regulated to use on the fairways.  Thank goodness!  If that were the case, my woods would never get used. I would need ‘rough’ woods, ‘I’m behind a tree’ wood, ‘get me out of this sand trap’ wood etc.

Utility or Hybrid Clubs – these are typically a combination of an iron and a wood, hence the name ‘hybrid’.   Utility is a good name for these as they may be used for all kinds of shots.  Mine are used quite often when I am in a troublesome situation. Are you laughing at me?  That is so not nice.   Personally I think ANYONE can play golf from the fairway. It takes real talent to play from the trees, sand, rough, water hazard…I think you get my drift!  These clubs are gaining popularity among the masses of amateurs.  Thank you club makers of the world!

There is another very useful club you need to have in your bag. It is the Putter.

Golf Putter

It is neither an Iron nor a Wood. It is in a class all of its own. Without this handy dandy little club you find it much more difficult to play.   This is the club that is used on the Green to put (or putt) the ball into the hole. I am on the lookout for the push-button model that automatically ‘reads the green’ and putts the ball into the hole every time.  Anyone know where I can find one???

This completes the set of clubs needed for your golf bag. Remember you aren’t allowed more than 14 clubs in your golf bag for regulation or tournament play. Trust me that’s more than enough to confuse a mere mortal. No sense adding more…especially if you are carrying your bag.

Do you have a favorite club or brand of clubs? Please leave your comments below. Thanks for visiting Ladies on the Tee Golf Blog at www.sherrytabb.com.

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Golf Clubs-Tools of the Trade

• Golf Club – instrument that is used to strike the golf ball as it lies innocently on or near some part of the golf course. It consists of 3 basic elements: grip, shaft and head. Not sure which end to hold sometimes…. like it would make a difference!!

• Set of Golf Clubs – this is a ‘package’ of clubs that is needed to get you into and out of all of the ‘trouble’ on the course from tee to green with no real adventure. A typical full set of clubs will have no more than 14 different types of clubs that are carried around in a….

• Golf Bag – one of the smartest inventions ever introduced to the game of golf.
  

  Golf Stand Bag

  Not only does this bag hold your golf clubs, it has pockets inside of pockets, inside of pockets… to put your accessories (I don’t mean accessories like scarves, necklaces, pendants etc.).   We’ll add all of the fun little extras later. The more pockets you have the more ‘stuff’ you manage to put in the bag and, boy, does it ever get heavy in a hurry! Hence, another very good reason to use a golf cart!!

• Irons – appliances used to press out wrinkles in clothes. Oh, sorry! For the game of golf it is a ‘stick’ made of steel, graphite or some outer space metal technology that has an oddly shaped head angled in various ways to get the ball up into the air or when you least expect it – to burrow deep into the ground, i.e. ‘worm burner’.   Irons are identified by their lofts (angled faces) and names.
  

  A Couple of Golf Irons

  From irons designed (key word here) to hit the ball the farthest to the shortest distance, not necessarily in a straight line:

• 1 Iron – rare find in today’s world. Also called a driving iron. Now seriously why would anyone try to drive with an iron (car or golf ball)??

• 2 Iron – also very rare unless you’re Tiger Woods or into S&M.

• 3 Iron – are you sensing a pattern here?

• 4,5,6,7,8,9 Irons – guess you are onto the clever system at this point. Note the higher the number, the higher the ball should go and the shorter distance the ball will travel. Talk about messing with your head. No wonder everybody who plays this game is crazy!!

• Wedges – are specialty irons but they ran out of single digit numbers to use at this point so they have names such as: Pitching, Approach, Gap, Sand, Lob and Foot. They all have their own ‘special’ use and I’d rather let you have the thrill of experimenting with them to see what happens. My personal favorite is the ‘foot’ wedge. Guess what that is!!

Good time to stop for this session as I am sure your head is spinning and you are thinking ‘Why didn’t I take up tennis, only 1 racquet and a small area to cover”??

We’ll finish stocking the bag with clubs next time so come on back to Ladies on the Tee Golf Blog at www.sherrytabb.com.

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• Fringe – this is the closely-mowed area that surrounds the green also called the ‘collar’. Technically it is not considered the ‘green’ as the grass is slightly longer.  Note: if you are playing in a contest like ‘win a prize for landing on the green on your first shot’ this fringe area does not count and you don’t win. Again, ask me how I know that!  Not sure why it’s even there except to tease you. Tee Hee!

• Green - Nirvana! The Dance Floor! The Promised Land!  This is where the real delicate elements of the game surface. This is the ending point of the hole. It started at the tee box and it ends at the green…except there is more work to do than just getting here.

On the Green

Flagstick on the Green

• Flagstick – or ‘pin’ – just as it sounds, it is a stick with a small flag, typically white (as in surrender) but can come in many colors and designs. This flagstick sits in the…

• Hole – just that! The hole is cut on the green by the greenskeeper/ground crew and it depends on the mood of the person cutting the hole as to where it is placed on any given day. It is a wonderful barometer of moods better than any mood ring. You hope and pray that person was in a good mood the day you are playing. In professional tournaments the hole location is almost always in the most difficult location on Sunday, the final round. Hence the term “Sunday location”. And you thought you had to be a mental giant to play this game.

• Cup – one last term for this session. This is the plastic and aluminum insert that goes into the hole that prevents the ball from dropping into oblivion when, and if, it finally goes into the hole. The hole and cup are of uniform size per the rules of the game. There is no apparent reason as to why the diameter of the hole is what it is other than that was the size of the first hole-cutting tool used in Scotland. Go Figure!

Now, we are finished with your ‘crash’ course for terminology that pertains to the golf course.  I may have missed some parts of the course from tee to green but they can’t be too important if I didn’t mention them. Right???

Just wait until we tackle etiquette, rules etc. etc. You ain’t seen nothing yet! If you have any terms of your own you wish to add please add them in the comments section below…and don’t forget to subscribe to the comments so you are ‘in the know’ as we grow!

As always thanks for visiting Ladies on the Tee Golf Blog at www.sherrytabb.com. Y’all come back now ya hear!

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