- What's up everybody, Digital Golf Doc,
and I'm coming to you today to talk
about the world's greatest golf stretch.
Now, not only do I use this
with every one of my clients,
everywhere from amateur to professional golfers.
I actually learned this from Greg Rose,
who's the founder of TPI.
TPI stands for Titleist Performance Institute.
They're the organization that works with almost all
of the top 100 golfers on the PGA Tour,
as well as huge list of golfers on the LPGA Tour as well.
And I learned this from him in Atlanta,
I wasn't exactly sure my clients were gonna grasp it.
It's from this thing called the ELDOA Method.
And that's all about distracting the joints
by also positioning everything to optimally
line up the muscle, the fascia,
and basically everything soft tissue.
And it's just, it can be a little difficult to grasp
and you'll see this with the demonstration.
But I tried it anyway and something really cool happened
because I showed it to, I think, one person
the first week I got back and they seemed to like it,
at least I thought so.
And I work at a gym.
So what's funny is I started seeing about a week later
that other people were doing this movement,
people that I hadn't talked to in the last few weeks.
And so it went, I gave this exercise
to one person who got so much benefit out of it,
they told a few friends and they liked it,
and they told a few friends.
And literally I started seeing probably 60, 70%
of the gym using this one exercise,
especially as a warmup before they went to work out
or went through an exercise class.
And at that moment I knew how effective this movement was.
I started giving it to every one of my clients.
That's everything from high school, middle age,
older, tour players,
I've got at least one I work with,
a few D1 athletes
and they all love it and they know how much I love it
and they get a ton of benefit out of it.
It's why I think you should incorporate it.
Now I do wanna warn you when you first start
it could be kind of difficult depending
on what type of mobility you have now.
But I can assure you if you do what I do
which is do this every single day in just a week or two
you're gonna see massive improvements.
You go to six months from now
and you're probably gonna have mobility
that you didn't you could ever have.
It's really that good.
So I'm going to pull my wife in, Jamie,
she's help me the demonstration.
So I could point out some things that I want you to feel
and want you to focus on.
So let's check that out.
And if at the end you have any questions,
just leave 'em in the comments below.
To save us a little trouble,
I had her go ahead and get into the starting position.
So what you're looking for
when you get set up
is one leg directly out in front of you,
so your knee's gonna be facing straight ahead.
And we're looking for a 90 degree angle in the front knee
and we'll take a look at the other side
and we're still gonna try and keep that 90 degree angle
here at the knee but this time we're facing off
at a 90 degree angle to the front knee.
Now, what you can do to make this more challenging is
to try and work to this hand closer to the body.
So the closer she works it,
the more upright she can get.
Feeling a little bit like
there's a string on her head, just pulling straight up.
This position might be very difficult
if you've never been in one like it before.
So a lot of you may have your hand all the way out here
and you may even be leaned over a little, and that's fine.
We just wanna look for that to progress as we do do it
over the next several days and weeks.
But for her, I'm have her go upright as she can
and she has good control of the position.
So I'm actually gonna have her lift hands up
and she can relax there
and take big deep breaths in this position.
She's gonna feel a stretch in a couple different spots.
We're looking at
the adductor or groin muscles under that leg,
the hip external rotators here.
She might feel a little length
through the side or even kind of a cramping sensation
in this the side hip, which are all perfectly normal.
And the reason we add the breath is
because you can't really own a position
unless you can breathe in it.
If you have to hold your breath the entire time,
it's probably a good indication
that you don't have good control
or muscle length to be in that position very often.
So if that's you, back off just a little bit
and maintain a spot where you can keep breathing.
And after those five breaths,
she's gonna rotate her body toward me
and place both of her forearms on the ground.
So we're looking off this direction.
And again, we are training for golf,
so the importance here is we want to
train our bodies to handle rotation.
So now we start to see the rotation
especially from the upper back in the thoracic spine
combined with the rotated positions of the hips.
Again, there's a reason this is the greatest stretch
for golfers because it incorporates
so many different joints.
At this point,
we've got hip external rotators on the down leg.
We've got the adductors or groin on this leg.
We've now added in the lat, the spinal erectors,
all kinds of muscles to this point.
And this is only position two of three.
And she's gonna breathe in this one for five deep breaths.
And what you'll notice as she takes a big inhale,
she might actually wanna have this shoulder kind of tilt up
especially the tighter you are,
but on the exhale you can drop it back down.
So we wanna keep this movement dynamic.
And if that's where she needs to move
to maintain this position that's perfectly fine
and eventually, like she can do now,
she'll be able to stay right there,
no matter how big and deep the breath is that she takes.
And once we've stayed in this position for five breaths
she's gonna go ahead and reach her arms all the way out,
like she's trying to lay her chest down on the ground.
And at this point is when you start seeing with most people
that this shoulder is higher than the other
and we wanna work the chest toward the ground
and make sure that's not the case.
I'd rather the chest face the ground
than her to reach farther but be out this direction.
That's not gonna give us the same bang
for the buck in the stretch.
And again,
she's gonna be taking deep controlled breaths here.
And she may even feel a little bit lift
in that right shoulder as she takes the inhale
but it'll typically drop back down with the exhale.
She's gonna hang out there for five total breaths,
just like the other two positions.
And she can use her hands to walk her way back up,
come out of that position.
Usually tell people to shake it out,
take your breath here.
Then I'll have her switch sides
and we're gonna repeat all those same movements
in the other direction.
This is such an effective exercise
that if you complete this every day,
which is what I do personally,
just five breaths a position.
It takes almost no time and
it'll get every major joint, muscle, ligament and tendon
you need to get mobile enough for the golf swing.
So I won't make you walk through the next side.
You already saw the first one.
So now it's time for you to go practice.
If you have any questions, comments
leave them below this video.
Make sure to like and subscribe.
Keep following along
as I give you more exercises to make you a better golfer,
an uninjured golfer,
and highest performing golfer you can be.
Thanks.
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