Stretching Is Crucial to Your Flexibility

Flexibility is the secret sauce that enables us to move safely and easily, and the way to stay limber is to stretch. "People don't always realize how important stretching is to avoiding injury and disability," says Elissa Huber-Anderson, a physical therapist at Harvard-affiliated Massachusetts General Hospital.

When you stretch a muscle, you extend the tissue to its full length. If you hold that tension long enough, the muscle will be longer once it relaxes again. The more often you stretch your muscles, the longer and more flexible they'll become. Here’s what you can expect as a result of regular stretching:

  • increased range of motion

  • reduced risk for muscle and joint injury

  • reduced joint and back pain

  • improved balance, thus reducing your risk of falling

  • improved posture

Remember, it's crucial to warm up your muscles before you stretch them. That means getting blood and oxygen to the tissue to make it more pliable and amenable to change. If you don't warm up, a stretch can damage the muscle fibers.

One way to warm up is dynamic stretching. "This is when you move a joint through its available range of motion repeatedly, without holding a position," says Huber-Anderson. Types of dynamic stretching include rolling your shoulders, lifting your knees, and sweeping your arms out to the sides and up to the ceiling repeatedly. Two to five minutes of dynamic stretching is a good recommendation.

Do you still have questions about stretching and what would work best for you? 

Source: “Stretching: The New Mobility Protection”, Harvard Health Publications, Harvard Medical Schoo

Why You Should Consider Exercise to Ease the Pain of Rheumatoid Arthritis

Rheumatoid arthritis (RA) can cause pain and stiffness that makes moving the last thing you want to do. Staying active is essential, not only is it beneficial for your general health — it's also a way to strengthen your joints, improve your range of motion, and give you the opportunity to take part in the activities you enjoy.

Massage Therapy is a proven method for reducing the joint pain associated with RA

For people with RA, it's best to take a cautious and strategic approach when starting an exercise program. An individualized program — ideally developed with the help of a physical therapist — can help you protect vulnerable joints while strengthening surrounding muscles. A well-rounded exercise program should include each of these elements:

  • Aerobic conditioning: While you want something that will increase your heart rate and breathing rate, you should consider low-impact exercises such as swimming, bicycle riding, and walking.

  • Resistance training: Isometric exercises — exercises that involve muscle contractions with no movement, such as clasping your hands and pressing your arms together — can be a great way to start resistance training. When your pain is under control, feel free to include free weights or weight machines.

  • Stretching and flexibility exercises: Activities that lengthen and strengthen the muscles surrounding your joints, such as stretching exercises, tai chi, and yoga, especially important for people with RA.

  • Balance exercise: Because people with RA have more trouble with gait and balance a physical therapist can recommend individualized balance-training exercises. These may include practicing standing on one leg or exercises to strengthen core muscles.

Source: “Exercise can ease rheumatoid arthritis pain”, Harvard Medical School Healthbeat, December 201

Get Motivated, Set Goals

According to the Harvard Health experts, the key to launching your workout is to get motivated and set goals.

There is no question that regular exercise is essential to good health: that alone is motivating for some folks. For others, setting meaningful personal goals — finishing a 10K race or getting back into those jeans you love — and keying into what motivates you can help launch a successful workout program.
— Harvard Medical School, Health Publications

Motivation takes many forms, find what works for you. Are you looking to try a new activity, train for a triathlon or tune your running stride? Maybe you are just looking to feel more fit and improve health. Whatever your motivation may be, decide your goals and set realistic steps to achieve that goal. Find some support along the way in the form of a coach, trainer or friends!

Hiring a personal trainer or tapping a buddy for workouts or walks can supply motivation. Friends who can cheer you on and hold you accountable to your plan help, too. And most of us enjoy a reward, so make a list of (ideally non-food) rewards for meeting weekly or daily goals. One reward is simply seeing progress, so consider tracking your progress regularly. Whether you are running more miles, lifting heavier weights, not getting out of breath when you take the stairs, or have to get a smaller belt, write it down or use one of the many fitness apps available for your phone, tablet, or computer.
— Harvard Medical School, Health Publications

Setting these goals will turn your hopes into reality!

A little knee pain after a run is usually very workable

Each year I run a couple half marathons and olympic triathlons, my secret to staying injury free is getting Massage Therapy and Bodywork from experienced partitioners. As my own running techniques has improved over the years, my knee pain or ITBand pain disappears. 

Much of the time one of the hamstrings is tighter than the other and the gait of the leg is causing excess strain on the knee joint or there is a pain referral pattern happening. In either case your Massage Therapist should be able to get you some improvement in one session to three sessions. If not then, then I'm happy to help. 

I work in conjunction with running coaches to get people back to running as quickly as possible. My coach takes a simple video with his phone and points out the parts of my stride that clunky to encourages me to make them smooth and graceful.  

Ready for Real Results?

Ready for Real Results?

Are stiff joints restricting your mobility to participate in the daily activities and sports that you most enjoy?

Regular Orthopedic Sports Massage offers the following benefits:

  • Increased circulation
  • Release of endorphins, the body's natural painkiller
  • Improved range of motion
  • Relaxation of injured and overused muscles
  • Increased joint flexibility

Enhance Your Performance in Life, Work & Sports

Orthopedic sports massage offers a drug-free, non-invasive and humanistic approach to wellness based on the body's natural ability to heal itself.

The Functional Movement Screening

The Functional Movement Screening

Looking to improve performance or gain mobility in sports and everyday activities?

posture.jpg

Before and after an initial massage therapy session, our experienced staff performs a Functional Movement Screening (FMS), which provides accurate information to consistently offer a high level of care. As the owner of the movements, YOU can enjoy performing at a higher level in YOUR activity of choice.

What is the FMS?

The FMS is a powerful tool that identifies the weak link in a movement pattern.

This process allows our massage therapists to see symmetry and balance of movements as opposed to static postures or individual muscles. This process will give individuals or athletes greater movement efficiency, which leads to improved performance and decreased risk of injury.

How does it work?

The FMS takes about ten minutes to complete seven movements, three times each. These seven movements are scored from 0-3 based on symmetry, balance, and range of movement. Each movement demonstrates a specific joint's ability to maintain either stability or mobility. In some cases one hip will be asked to remain stable while the opposite hip flexes. A low score indicates a lack of symmetry and balance in movement and an increased risk of injury from general exercise. A higher score indicates healthy core strength and efficient muscle firing sequences in movement.

What are you waiting for? 

Standard 60min Massage: Boston ($140.00):

Deluxe 90min Massage: Boston ($200.00):

Improve your Memory and Thinking Through Training and Exercise

Improve your Memory and Thinking Through Training and Exercise

According to the Harvard Medical School, exercise:

  • Preserves muscle strength
  • Keeps your heart strong
  • Helps you maintain a healthy body weight
  • Staves off chronic diseases such as diabetes
  • Boosts your thinking skills

“Exercise boosts your memory and thinking skills both directly and indirectly, acting directly on the body stimulating physiological changes such as reductions in insulin resistance and inflammation, along with encouraging production of growth factors — chemicals that affect the growth of new blood vessels in the brain, and even the abundance, survival, and overall health of new brain cells," says Dr. Scott McGinnis, an instructor in neurology at Harvard Medical School. 

Studies suggest parts of the brain that control thinking and memory are larger in volume in people who exercise. Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress and anxiety.

Establish exercise as a habit, and be patient to start reaping the benefits. Studies have shown that it takes about six months to notice the cognitive benefits of exercise.

Aim for a goal of exercising at a moderate intensity — such as brisk walking — for 150 minutes per week. Start with a few minutes a day, and increase the amount by five or 10 minutes every week until you reach your goal.

Source: http://www.health.harvard.edu 

4 Steps Towards Good Posture

4 Steps Towards Good Posture

Posture can sometimes be the last thing on our mind as we go through our daily motions. Most of the time, upper or lower back pain develops during the course of day-to-day life. Repetitive activities at work or home, such as sitting at a computer or lifting and carrying, may produce tension and muscle tightness that result in a backache.

Orthopedic Sports massage is a great way to resolve neck and back pain, whether caused by posture, sport-relation injury or medical condition.

According to the Harvard Medical School, one simple strategy that goes a long way is paying attention to your posture.

What are the basics of posture?

Posture is the way you hold your body while standing, sitting, or performing tasks like lifting, bending, pulling, or reaching. If your posture is good, the bones of the spine — the vertebrae — are correctly aligned

4 steps toward good posture

You can improve your posture — and head off back pain — by practicing some imagery and a few easy exercises.

  1. Imagery. Think of a straight line passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to the top of your head is pulling you upward, making you taller. Try to hold your pelvis level — don't allow the lower back to sway — and resist the urge to stand on tiptoe. Instead, think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.
  2. Shoulder blade squeeze. Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.
  3. Upper-body stretch. Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20-30 seconds. Relax.
  4. Arm-across-chest stretch. Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.

Practice these imagery and posture exercises throughout the day. You might try to find a good trigger to help you remember, such as doing one or more of them when you get up from your desk, or right before scheduled breaks and lunch. Soon it will become a habit.

Source: http://www.health.harvard.edu

Exercises for Pain-Free Hands

Exercises for Pain-Free Hands

Your hands perform countless tasks every day — from pouring coffee, brushing teeth, and buttoning shirts to raking leaves or computer work.

There are many ways — including medications and surgery — to get hands back to work. One of the most important ways is through therapeutic exercises.

The following exercises help increase a joint's range of motion, while strengthening muscles around the joint. If you have a serious hand, wrist, or arm injury, consult your doctor before leaping into the routines below. All exercises should be done slowly and deliberately, to avoid pain and injury. If you feel numbness or pain during or after exercising, stop and consult a therapist.

Stretching exercises

Stretching helps lengthen muscles and tendons. Some repetitive tasks, such as typing on a computer or gripping gardening tools, can shorten muscles and leave them tight and painful. Do these stretches gently, until you feel the stretch, but without pain. Hold the positions for a count of 15 to 30 seconds to get the most benefit. These exercises are particularly helpful for tendinitis and tight forearm muscles, which are common in people who do a lot of computer work.

For each of these exercises, do a set of four repetitions, twice a day. Hold the stretch for 15 to 30 seconds and rest for 30 seconds between each repetition.

Wrist extensor stretches

  1. Hold one hand at chest level with the elbow bent. 
  2. With the other hand, grasp the thumb side of the hand and bend your wrist downward.
  3. To increase the stretch, bend your wrist toward your little finger.
  4. Repeat the same exercise with a straight arm.
  5. Switch hands and repeat.

Wrist flexor stretches

  1. Hold one hand at chest level with the elbow bent.
  2. Grasp the fingers of that hand with the other.
  3. Pull the hand back gently.
  4. Repeat the same exercise with a straight arm.
  5. Switch hands and repeat.

Resisted isometrics

These exercises work muscles against resistance. Hold each position for 10 seconds. Complete one set of 10 repetitions once or twice a day.

Isometric wrist extension

  1. Hold one hand palm down on a table or other surface. Put your other hand on top of it.
  2. Try to raise the lower hand, but don't allow it to move.
  3. Switch hands and repeat.

Isometric wrist flexion
Follow the same steps as above, but with your palm facing up.

Source: Harvard Medical School, http://www.health.harvard.edu.

Key Benefits of Exercise

Key Benefits of Exercise

Physical activity need not be strenuous to achieve health benefits.

Men and women of all ages benefit from a moderate amount of daily physical activity. The same moderate amount of activity can be obtained in longer sessions of moderately intense activities (such as 30 minutes of brisk walking) as in shorter sessions of more strenuous activities (such as 15-20 minutes of jogging).

Additional health benefits can be gained through greater amounts of physical activity. Adults who maintain a regular routine of physical activity that is of longer duration or of greater intensity are likely to derive greater benefit. However, because risk of injury also increases with greater amounts of activity, care should be taken to avoid excessive amounts.

Previously sedentary people who begin physical activity programs should start with short sessions (5-10 minutes) of physical activity and gradually build up to the desired level of activity.

Adults with chronic health problems, such as heart disease, diabetes, or obesity, or who are at high risk for these conditions should first consult a physician before beginning a new program of physical activity. Men over age 40 and women over age 50 who plan to begin a new program of vigorous activity should consult a physician to be sure they do not have heart disease or other health problems.

Stand, Walk, Stretch

Stand, Walk, Stretch

How long are you sitting on average each day? Do you find yourself in an afternoon slump? Do you frequently come home or wake up with neck and back pain? Does your work require you to be seated at a desk for long periods of time? 

Hours of sitting tighten hip flexor and hamstring muscles and stiffen the joints. Tight hip flexors and hamstrings can affect gait and balance, making it harder to walk — or even making you more likely to fall.

Standing, walking, and stretching are all important activities to keep your joints loose, circulation flowing and body active. If you find yourself sitting for more than two hours at a time, try changing up your routine. Walk around the hallway for 15- minutes, stand up and stretch for 5-minutes every 30 minutes in your office space, or take a walk over your lunch hour. Your health, joints and body will thank you later.

Standard 60min Customized Massage ($140.00):

Deluxe 90min Customized Massage ($200.00):

The Best Exercises You Can Ever Do

The Best Exercises You Can Ever Do

What are the best exercises you can ever do?

The Harvard Medical School narrowed this list down for us to the 5 best exercises. These exercises will help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, lower your risk for disease and even ward off memory loss.  

Swimming. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. Research finds that swimming can improve your mental state and put you in a better mood.
 


Tai Chi. Tai chi — a Chinese martial art that incorporates movement and relaxation — is good for both body and mind. In fact, it’s been called “meditation in motion.” Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next. 

Strength training. “If you don’t use muscles, they will lose their strength over time,” Dr. Lee says. Muscle also helps burn calories. “The more muscle you have, the more calories you burn, so it’s easier to maintain your weight,” says Dr. Lee. Strength training might also help preserve your ability to remember. Before starting a weight training program, be sure to learn the proper form. 

Walking. Walking is simple yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood and lower your risk for a number of diseases (diabetes and heart disease for example). A number of studies have shown that walking and other physical activities can improve memory and resist age-related memory loss. 

Kegel exercises. These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too. 

Source: http://www.health.harvard.edu 

Balance and Core Strength Training Will Improve Your Game

Balance and Core Strength Training Will Improve Your Game

Simple everyday activities can improve your golf game and strength by working on your balance and core muscles. Try the following routine from the experts at Harvard Health, to ease into core work. These four exercises can be done at work or at home:

Chair Stand: Start in a seated position, keeping in mind a strong posture with your shoulders down and back. Rise to a standing position by engaging your glute and leg muscles, pushing down through your feet in a balance motion to stand. Repeat.

Chair Stand: Start in a seated position, keeping in mind a strong posture with your shoulders down and back. Rise to a standing position by engaging your glute and leg muscles, pushing down through your feet in a balance motion to stand. Repeat.

Front Plank on Desk: Place your hands, forearm and elbows down on a desk or table. Shift your feet back to a comfortable plant position. Hold for as long as comfortable to strengthen your core muscles.

Front Plank on Desk: Place your hands, forearm and elbows down on a desk or table. Shift your feet back to a comfortable plant position. Hold for as long as comfortable to strengthen your core muscles.

Bridge: Lay flat on the floor or on a mat. be sure to keep your feet planted and far enough away from your glutes to create a 90-degree angle when you lift your glutes and back off the floor. Be sure to lift as far as comfortable while keeping your head, neck and shoulders planted firmly on the floor.

Bridge: Lay flat on the floor or on a mat. be sure to keep your feet planted and far enough away from your glutes to create a 90-degree angle when you lift your glutes and back off the floor. Be sure to lift as far as comfortable while keeping your head, neck and shoulders planted firmly on the floor.

Abdominal Contraction: Place your knees and hands on the floor or mat. Your hands should be supporting your weight and placed directly beneath your shoulders, keep your head neutral. Your knees should support your weight directly beneath your hips. Contract your abdominal muscles, repeat.

Abdominal Contraction: Place your knees and hands on the floor or mat. Your hands should be supporting your weight and placed directly beneath your shoulders, keep your head neutral. Your knees should support your weight directly beneath your hips. Contract your abdominal muscles, repeat.

 

Each session is fully customized to address your specific concerns. A sample of our advanced training methods beyond the gold standard 1000 hour certification include:

  • Cranial Sacral Therapy
  • Integrative Massage
  • Myofacial Release
  • Neuromuscular Massage
  • Prenatal Massage
  • Sports Massage
  • Thai Massage
  • Trigger Point Therapy
  • Zen BodyTherapy®

Source: http://www.health.harvard.edu

Golf Returns to the Olympics

Golf Returns to the Olympics

Did you know Golf was first played at the Olympic Games in Paris in 1900, only to be removed after 1904 – it returns this year after a 112-year absence. Golf is only guaranteed a spot in this year’s Games as well as the 2020 Olympics in Japan. After that, nothing is certain!

With Golf’s return to the Olympics starting next week, many golfers have been catching up on their game and following TEAM USA including Rickie Fowler, Bubba Watson, Lexi Thompson, Stacy Lewis and others as they prepare for the Games. The format will be 72-hole individual stroke-play events and with packed schedules, Olympians and aging athletes alike must keep their mind game and physical strength on par!

Be sure to tune into golf’s return starting next week! The Golf Channel will broadcast the men's 72-hole, stroke-play event, Aug. 11-14, and the women's, Aug. 17-20, at Olympic Golf Course in Rio de Janeiro, Brazil. 

Check out the Tournament Air Times at http://www.golfchannel.com/news/golf-central-blog/golf-channel-broadcast-mens-womens-olympic-golf/.

Help Arthritis With Exercise

Help Arthritis With Exercise

Do you suffer from the joint pain of arthritis?

Moving your body may be the last thing you want to think about. But regular exercise not only helps maintain joint function, it also relieves stiffness and reduces pain and fatigue.
— Harvard Health Publications, HEALTHbeat

If you have arthritis, keep these exercise routines in mind:

Increase range of motion (improved joint mobility and flexibility). Move a joint as far as it can go and then try to push a little farther. These exercises can be done anytime, even when your joints are painful or swollen, as long as you do them gently.

Stronger muscles (through resistance training). Fancy equipment isn't needed. You can use your own body weight as resistance to build muscle. For example, this simple exercise can help ease the strain on your knees by strengthening your thigh muscles: Sit in a chair. Now lean forward and stand up by using only your thigh muscles (use your arms for balance only). Stand a moment, then sit back down, using only your thigh muscles.

Better endurance. Aerobic exercise — such as walking, swimming, and bicycling — strengthens your heart and lungs and thereby increases endurance and overall health. Stick to activities that don't jar your joints, and avoid high-impact activities such as jogging. If you're having a flare-up of symptoms, wait until it subsides before doing endurance exercises.

Better balance. There are simple ways to work on balance. For example, stand with your weight on both feet. Then try lifting one foot while you balance on the other foot for 5 seconds. Repeat on the other side. Over time, work your way up to 30 seconds on each foot. Yoga and tai chi are also good for balance.

Keep Your Joints Moving, Stretch

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Keep Your Joints Moving, Stretch

Stretching exercises can help extend your range of motion. How?

To understand, the Harvard Medical School, HEALTHbeat breaks down the structures and inner workings to explain how they can help — or hinder — a joint's flexibility:

  • Joints are the junctions that link bones together. The architecture of each joint — that is, whether its structure is a hinge, pivot, or ball-in-socket — determines how the bones can move.
     
  • Muscles surround joints and provide the energy used to move them. The amount of tension in the muscles surrounding a joint is a key factor in how big of a range of motion that joint can achieve. Muscle tension can be affected both by passive factors, such as tissue scarring or your habitual posture, and by active factors, such as involuntary muscle spasms or purposeful muscle contractions.
  • Tendons are flexible cords of strong tissue that connect muscles to bones and make movement possible. When a joint moves, energy from the muscles is transferred into the tendons, which tug on the bones.
     
  • Ligaments are tough, fibrous bands of tissue that bind bone to bone, or bone to cartilage, at a joint. An example is the anterior cruciate ligament (ACL), one of five ligaments that together control the movements of the knee. Among other things, the ACL keeps the knee joint from rotating too far. 
When you stretch, you’re working muscles and tendons rather than ligaments. Ligaments are not supposed to be elastic. An overly stretchy ligament wouldn’t provide the stability and support needed for a safe range of movement.
— Harvard Health Publications, HEALTHbeat, July 3, 2016

Source: http://www.health.harvard.edu; Harvard Health Publications, July 3, 2016

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Strength Training – The 5 Laws

Strength Training – The 5 Laws

Periodization Training, the Basics – Two of Three

The 5 laws of strength training are the idea of Tudor Bompa, famed Romanian sport physiologist. Think about what activities you already do or would like to do that would meet the intention of each of the laws towards achieving your strength training goals:

 1. Develop Joint Flexibility,­ this allows for strength to develop in a wide range of motion. Ankle flexibility is especially important in the beginning.

 2. Develop Tendon Strength,­ Tendons develop much slower than muscles and strengthen by added stress gradually over time. In other words, start slowly to avoid injuring tendons and ligaments.

 3. Develop Core Strength­, A well-developed core stabilizes the strength of the arms and legs. A healthy strong core is essential to avoid injuries and to transfer forces properly through the body.

 4. Develop the Stabilizers­, for example in rowing the trunk muscles act as stabilizers. The trunk transmits leg power to the arms, which then drive the blade through the water.

 5. Train Movements, not each muscle­ forget about body building and instead simulate the movements of your sport. This build movement chains in the nervous system to be used on race or game day.

Volume, Intensity, Intervals

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Volume, Intensity, Intervals

Periodization Training, the Basics – Three of Three

Now we want to understand how to design a program that considers volume, intensity, exercises and rest intervals. This article is based on Tudor Bumpa's method of Periodized Strength Training.

Volume

Volume refers to the number of hours or miles per week that you can allow for exercise. This will allow you to incrementally build (5 to 10%/wk) as a race or event draws near with efficient muscles and avoiding injury.

Intensity

Intensity refers to the effort that is being put into the training sessions. In the early segments of a periodized training program, intensity of training should not be very high, rather the volume of training should be high. Later in the training cycle the intensity should gradually increase and the volume of exercise should gradually decrease as you near the event or race.

 In the early preparatory phase, you want to employ a variety of exercises to strengthen core muscles and stabilizers muscles. Gradually lower the variety of exercises and focus on exercises that build the desired strength. Once into the season (competition phase) reduce strength training to maintain the new level of strength.

Intervals

Rest intervals allow muscles to replenish energy stores (ATP and Creatine Phosphate) and flush lactic acid completely between sets. Also after a long workout 48 hours are needed to fully restore glycogen levels, even with a carbohydrate rich diet.

 The recovery time between exercise sessions can be reduced to 24 hours with Massage Therapy. Relaxed muscles mean quicker muscle contractions (antagonist muscles don't resist agonistic muscles) and greater economy of movement.

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Golfing Stretches

Golfing Stretches

Golf, a great way to get your exercise. Did you know that the typical 'length' of an 18-­hole course is about six miles? Did you also know that good posture is directly related to improving your game?

Good body mechanics and performance are all connected. Before every round, take a few minutes to really loosen your legs and back. Not only will your score lower, so will your risk for injury...especially the back.

Legs

We recommend a deep hamstring stretch on the back of the legs, and a runner's lunge for the hip flexors of the front of the leg.

Back

To prepare for the swing and improve the range of motion in the spine, try a stretch called the "Open Book" from the Titleist Performance Institute. Begin by lying down on your right side with your knees stacked on top of each other at a 90-degree angle. Place a towel between your knees to maintain a slight pressure with the pelvis. Your shoulders should be in a line one above the other. Put your palms together. Starting with the left hand, peel the hands apart like opening a book, lead with the thumb pointing toward the floor. If the thumb doesn't reach the floor, don't force it. Breath deeply, to encourage the ribs to expand while relaxing the muscles of the thoracic (middle) spine. Repeat 10-­15 times on each side.

Periodization Training, The Basics

Periodization Training, The Basics

Periodization Training, the Basics – One of Three

Brandon Jellison, LMT, and owner of Authentic Body Therapy is also an ACE certified personal trainer who can support you step by step toward your goals.

Periodization training is a method used to break down a big goal, into smaller bite-size workouts to prepare you physically and mentally for the goal, incorporating some combination of strength, speed, and endurance.

Developed by Tudor Bompa, periodization is the training method used by professional and Olympic athletes to improve performance year after year.

 The first step is to look a calendar and divide the time between now and the event in three periods: preparation, competition, and transition. The preparation is where the meat of your training occurs and should comprise ­3/4 of the total time. While the competition period is the last 1/4 of the time before the competition. The transition is self defined as being after the competition phase until the start of the next preparation phase. This shift in training focus brings your ability to a higher level and keeps athletes injury-free.