Well Curtis is certainly motivated and already has the right tools and the right attitude, so here we go. Curtis we are going to use your disadvantage to our advantage. The biggest first problem I usually run into is our human instinct to 'hit it hard' once we can get a program started again. The fact that you won't be able to over stress your hand with heavy weight, in the beginning, will make it easier for you to swallow my suggestion that you don't lift anything heavy for the first two weeks. This is when you should be evaluating your form and seeing how your body functions work together. Once you put the heavy weight information into the mix it's hard to think about the details. A perfect example is that when I decide to go into heavier training, and that's now, I always get a spotter especially on one exercise, the flat bench butterfly. As I go into weights above my natural strength threshhold the scoliosis rears it's ugly head and I can think I am synergistically creating an equal spread on the left and right side of the pectoralis muscle but the visuals will tell you different; this is one exercise you really can't see yourself doing. Always the spotter will point out that my right pec is not as open as my left and from a feeling standpoint I would absolutely swear that they are. This is my willingness to recognize that I have some significant spinal 'issues' that interfere with the communication between my mind and my muscle; ok, it's nurology but lets not be technical.
Once the spotter has assisted me in refining my form it clarifies the bio-mechanical connection and I can begin to perform this exercise in a safer and more effective manner on a consisten basis; the body learns magnificently. Now this is not to just talk about myself but I wanted to point out that no amount of knowledge or experience overcomes this phenomenon. It is only my willingness to really pay attention the the numerous other imbalances I pay attention to and correct that keep me in a pain free body. I have belabored my history on other threads so I won't go into it now but trust me if I can untangle this body so can you.
First, make sure your flexibility program is sound and significant in your training protocol. Muscles either contract for power or elongate for appropriate tensor response that give you the ability to engage your muscle without negatively impacting your joints (and remember the spine is just 27 consecutive joints). They are two sides of the same coin. Your form must be very specific, which is why my description are so lengthy. Every golfer I have ever met, recreational or pro, has a group of stretches he does and I have yet to see anyone perform the motions strictly and mindfully enough to get the results they should receive relative to the time they spend. So, here's the order to bring to your flexibility strength:
1. During your work be mindful of the stretch you are doing and why. What muscles will be effected and how you execute the motion concisely.
2. Maximize the effects of your stretch by maintaining strict form even if it means that you create very little movement. You are trying to increase tension not large motor skill movements. Often here, less is truly more.
3. Never go into a stretch so severely that you grimice and groan and certainly feel pain in the extreme position.
4. Find the place that you are in definite stretch, more than just feeling the muscle but less than painful and can hold for 30-90 seconds. It takes appx. 20 seconds for the chemical process that tells your muscle that the work it is doing is elongation as opposed to shortening (contraction). This not only immediately works the muscle but you are now training the muscle to become effecient in recognizing this capability (more on that later)
5. Breathe deeply. Oxygen is critical to creating the energy you need for a working muscle. One of the primary reasons for fatigue is shallow breathing. In weight training you are forced to breathe and often people hold their breath during stretches and wonder why they can't hold the position. It's because there's not enough oxygen for this 'work'. So breathe in slowly for four and out completely for six. If you expell all the air in your lungs you will be forced to breathe deeply on the second breathe.
6. Exit every stretch in a passive manner. That is to say don't take the stretched muscle and use contraction to get out of the position. Stretches reach deep, small, often unfathomable connections and contraction could cause strain. Most injury in stretches happen here!!! All of my descriptions address the exit plan . . . it's as important as the form you use in the stretch. I can't emphasise this enough.
So here is my standard initial protocol. It has been delivered in a myriad of forms on many threads relative to the orginal author. This one is more comprehensive since we all have the benefit of Curtis' present information about his good health and his challenges.
Now for those of you that are thinking, WHOA! that's too much. You're right, but that's the list. In the beginning you begin with the first six stretches then after four days you begin to add two more every four days. By this time you are getting good at what you are doing, truly understanding he how's and why's, you a foundation for the rest of the work. Yes the order matters. By the time you have reached the end you will be aware of which stretches you need and when, and can often split them up between each day or alternate days.
I Strength train four days a week (I only do one body part per workout) and have a full stretch day twice when I am addressing a body change. In the beginning of your training you should reverse this and do two full body resistance training workouts per week with four flexibility days.
You should spend a minimum of 30 minutes a day on your preventive health program an it will probably take an hour if you are addressing rehabilitative health, as in this case. So, yes you read right Six days a week. Now remember that you are also trying to keep your heart healthy. So a minimum of three days at 20 minutes to address heart health and more if you are trying to change your body composition; ie loose fat. I always combine my stretch and cardio.
If you will allocate just One of your precious 24 hours a day to address your health you won't believe the results. The workouts can be broken up into sessions, one in the a.m. and one in the p.m. One 15 minutes and one 45 minutes. You can design this thing in the way it best serves your life and your health. Here are a couple of powerful combinations
Strength 30 min, Cardio 20 min, Stretch 10 min
Cardio 30 min, Stretch 30 min
Strength 45 min, Stretch 15 min
You get my drift. Once you become comfortable with the exercises you can multi-task. I often do my flexibility work while I watch and listen to the news.
It's not advisable in the beginning while you are learning the moves, and some positions require that you only listen and not look at the anchor, but once you are confident this will often keep you from missing this important part of your training. Also it's something that you can do without being away from the family. Don't worry, they'll get used to it. Little children will crawl all over you in the beginning but eventually start mimicking you. Older kids may not participate but example may be the best way you can impress the importance of health on them, especially if you have a junior golfer - wow what an advantage. Spouses will be glad you are within ear shot and, in my experience usually get the fever. Spouses are also often good spotters if you wonder if you are doing the exercises correctly. They will be glad to see you taking care of yourself.
Ok, that's one side of the training coin. I always start here because it's the part that winds up being diminished. I will post the exercises tonight. Yes, folks the TGM is getting the basis of a manuscript I am working on. That is how much I believe in this golf science so pain-stakingly collected by Homer Kelly so brilliantly taught by Lynn Blake. I will allow you to digest and then go to resistance later in the weekend.
Curtis thanks for starting this thread and allowing me to talk broadly for the many readers who will benefit from your willingness to expose your issues.
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