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Herons Glen Golf & Country Club
North Fort Myers
Florida
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Stretching
Nothing is better for a body than a good
stretch.
As you age, your muscles tighten and
range of motion in the joints can be
minimized. This can put a damper on
active lifestyles and even hinder
day-to-day, normal motions. Tasks that
used to be simple, such as zipping up a
dress or reaching for a can off of the
top shelf, now become extremely
difficult. A regular stretching program
can help lengthen your muscles and make
daily living activities easier.
Everyone can learn to stretch,
regardless of age or flexibility.
Stretching should be a part of your
daily routine, whether you exercise or
not. There are simple stretches you can
do while watching TV, on the computer,
or getting ready for bed. If you are
doing strength training exercises,
stretch in between sets. It feels good
and saves time from stretching at the
end of the workout!
It does not have to involve a huge time
commitment, but stretching can end up
giving you huge results! Here are just a
few of the benefits you can expect from
a regular stretching program:
- Reduced muscle tension
- Increased range of movement
in the joints
- Enhanced muscular
coordination
- Increased circulation of the
blood to various parts of the body
- Increased energy levels
(resulting from increased
circulation)
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The
Stretching room in the fitness center consist of the following equipment (click on any to find out more information):
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Precor Stretch partner
This nachine is designed to give your
back, shoulders, and hips a good long
stretch. It can be used before or
after workouts.
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Get Familiar with the Equipment
Carefully sit on the seat and place your feet in front of you. Place your hands on the bars
and balance yourself on the seat with your
hands and arms.
You are now properly positioned to use the
Stretch Partner.
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Repetitions
As with any piece of equipment it is important to not overdo it. Start
by rocking back slightly and feel the
stretch. As you get the feel of
the equipment you can rock back further
and further giving yourself a deep
stretch. After each "stretch" you can
recover by getting up and walking
around.
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True Stretching Cage
This cage is designed to allow you to
use your body weight and arms to give
yourself a deep stretch for almost every
muscle in your body.
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Get Familiar with the Equipment
Step into the cage and face the instruction
chart. Use your hands to grab the
sides of the cage. You can now follow
the instructions
Stretches - Reference
the placard in the back of the cage for the
various stretch exercises.
Specific Golf Stretch
If you have a high speed connection, you
might want to check out this video of
stretches using the cage that are
specifically tailored to the golf swing.
I'll warn you that it's long and the
video quality isn't top notch, but if
you have the time....
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Cybex Ab Crunch
This machine is designed to strengthen your
abdominal muscles. It focuses all the
workout on your center abdominals.
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Get Familiar with the Equipment
Sit on the seat and lean forward so your chest is into the pad.
Strap yourself in with the seat-belt if you
are lifting an amount near your body weight.
You are now properly positioned to use the
Ab Crunch
 Seat
- Adjust the seat so the arm pad aligns with
the shoulders just below the chin.
To adjust the
seat, unscrew the yellow screw that goes
into the corner of the black base
counterclockwise two rotations. Then
pull the yellow knob next to it
and slide seat shaft until it is positioned properly for you. Release the knob and jiggle the
seat until it locks into the shaft.
You should hear an audible click when the knob is released and the seat locks in place.
Turn the yellow screw clockwise to secure
the seat in place.
Tip: Lower the seat to increase spinal
motion; Raise it to decrease spinal motion
Weight - The weight is adjusted by sliding the yellow rod into the appropriate numbered slot. To change weights, pull the yellow
knob outward and slide the rod into the appropriate slot.
Always make sure the weight selector rod is fully inserted in the weight stack.
Never lift more weight than you are comfortable with.
Usage
- Adjust the seat height to align
the arm pad with the shoulders just
below the chin.
- Attach the seat belt only if you
are lifting an amount near your body
weight.
- Select the appropriate weight
- Cross your arms over the arm
pad.
- Check the weight stack to insure
appropriate resistance.
- Maintaining a stable arm and
shoulder position on the pad, slowly
crunch the ribs downward toward your
hips.
- Return to the start position and
repeat trying not to let the
resistance fully release
Repetitions and Weight
As with any piece of equipment it is important to not overdo it. Start with a weight you can lift comfortable 8 times in
succession without releasing the tension on your
abdominal muscles. After each "set" you can rest by getting up and walking
around. If you can do 3 sets of 8 repetitions, you are getting a good workout.
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Hoist Fitness Tree
This machine is another Swiss-army-knike piece of fitness equipment.
It allows you to perform multiple
exercises such as dips, knee raises,
chin ups, sit-ups, and push ups.
You can see from the picture that the
back pad has two positions for both leg
raises and situps
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Get Familiar with the Equipment
Sit on the seat and lean forward so your back is flush into the pad. Tuck your feet underneath you if possible.
You are now properly positioned to use the Chest Press.
Seat - Coming Soon....
Repetitions and Weight
As with any piece of equipment it is important to not overdo it. Start with a weight you can lift comfortable 8 times in
succession without releasing the tension on your
muscles. After each "set" you can rest by getting up and walking
around. If you can do 3 sets of 8 repetitions, you are getting a good workout.
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Bosu Fitness Balls
The
BOSU Ballast Ball is a great
tool for working on balance, stability
and core strength. It's shaped liked a
stability ball, but inside is a loose
filling that adds 5-8 pounds of weight
to the ball. It moves and shifts inside
which engages the core and stabilizer
muscles in a new and challenging way.
You can use the Ballast Ball the same
way you use a regular ball, but there
are some unique moves you can do because
of the shifting weight (e.g., impact
shifts really challenge the core) and
the stability of the ball (the weight
inside keeps it from rolling away).
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The following exercises
offer a few ideas for using
the Bosu Balls to target the entire
body including the hips,
glutes, thighs, abs, back
and arms. A few points
to keep in mind:
- The ballast inside
offers audible cues for
different exercises.
For the impact shifts,
you'll want to hear and
see the weight actually
move from one side of
the ball to the other.
For the rotations,
you'll want to keep the
ball rolling smoothly,
hearing a steady
shushing sound of the
weight inside.
- When the BB is on
the ground, it won't
roll away, but you may
need to look behind you
for seated exercises in
order to feel
comfortable.
- The Balls have
concentric circles on
four sides of the ball,
like bull's eyes which
serve as guidelines for
where to hold or sit on
the ball.
- Take your time with
the exercises and skip
any moves that cause
pain.
Rotations
Hold the BB on
either side, hands
inside the smallest
circle. Turn to the
right while rotating
the ball, bringing
the left hand on
top, right hand on
the bottom. Turn
back and keep going
to the left,
rotating the ball
and bringing the
right hand on top
and left hand on the
bottom. The ballast
should move smoothly
as you continue
rotating . Repeat
for 8-10 reps. |
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Around the
World
Continue the side
rotations, but take
the ball in a full
circle while
rotating the ball,
first going to the
right, up and left
for 8 reps and then
in the other
direction for 8
reps. Keep the
movement smooth so
that you hear a
steady shushing
sound from the
ballast. |
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Impact
Shifts
This move
challenges both the
core and the arms.
Hold the ball on
either side with
bent knees.
Brace the abs and
explosively lift the
ball up, causing the
ballast inside to
hit the top of the
ball. Repeat
for 8-12 reps.
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Diagonal Shifts
This move is
just like the Impact
Shifts above, but
you're moving
diagonally.
Start by holding the
BB down and to the
right. Brace
the abs and
explosively lift the
weight diagonally up
and to the left,
making the ballast
shift to the other
side of the ball.
Repeat for 8-10 reps
and switch sides.
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The
Wave
This
is another one
targeting the arms
and core. Hold
the BB on either
side and move it in
small circles to the
right, making the
ballast move all the
way around the ball.
Go as quickly as you
can, keeping the abs
braced, for 10
circles to the
right, then 10 to
the left.
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Squat
Place the BB on
the floor so that
the circles are on
top of the ball.
Stand in front of
the BB and squat
down, sitting on the
inner circle.
Stand up and repeat
for 10-16 reps.
To make it harder,
don't sit all the
way down and hold
weights for added
intensity. Try
to keep your
movements controlled
so that the BB
doesn't move at all
when you stand up.
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Squat Crunch
This fun move
targets the lower
body and the abs.
With the circles
directly on top of
the BB, squat down
and sit on the outer
edge of the larger
concentric circle.
Lean back all the
way, do a crunch and
then sit up and
stand. Repeat for
10-16 reps. Add
intensity by doing
more crunches or
adding a jump as you
stand up. |
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The Spider
This is a
favorite of mine and
quite challenging.
Get on all fours to
the left of the BB
(the circles should
be showing on each
side and on top of
the ball).
Lean the right hip
into the outer
concentric circle of
the ball and keep
turning the body
until you're on top
of the ball.
Add a crunch here if
you like or keep
rolling over until
you're on the right
side of the ball.
Continue rolling
over the top of the
ball for 8-12 reps.
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Lunge Stretch
The BB is also
great for stretching
because it doesn't
roll away. For
this one, stand
behind the BB and
lunge forward to the
right of the ball.
Lean the left hip
into the ball and
stretch the right
arm up and over,
feeling a stretch in
the right waist.
Go back to the start
and repeat on the
other side for 8-12
reps.
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Reverse
Impact Shifts
This is another
tough ab move. Hold
the ball between the
lower legs off the
floor and lean back
on the forearms,
keeping the back
straight. Don't
sink into the
shoulders. Getting
a good grip on the
ball, explosively
straighten the legs,
taking the ball up
and trying to move
the weight to the
other side of the
ball (you may not
get it all the way
there). Lower and
repeat for 8-12
reps. |
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Ball Rotations
This is an
advanced move and
requires good
hamstring
flexibility.
Lie down with the
ball between the
feet, gripping it
hard. Rotate
the ball and bring
the right foot in
front, left foot in
back. Lower
the legs towards the
floor. Bring
them back up and
rotate the ball with
the left foot in
front, right foot in
back. Lower
again and then
repeat for 6-10
reps.
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Ball Exchange
This is a common
move you can do with
a regular ball, but
the added weight of
the BB adds
intensity.
Start with the ball
between the feet and
lower the legs down
while reaching the
arms out and way.
Bring the ball in
and grab it with
your hands,
stretching the arms
and legs away from
each other.
Continue, exchanging
the ball between the
hands and feet for
8-12 reps.
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Resistance Tubes
This machine is designed to strengthen your
shoulder and tricep muscles. It also develops better elbow
extension.
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Get Familiar with the Equipment
The different colors represent different
amounts of resistance:
- Yellow (extra light) - For those who have little or no exercise activity.
- Green: (light) - Those who have some exercise activity. Starting point for most women.
- Red: (medium) - Advanced beginners and those who regularly exercise. Starting size for most men.
Repetitions and Weight
As with any piece of equipment it is important to not overdo it. Start with an
exercise you can handle comfortable 8 times in
succession without releasing the tension on
the bands. After each "set" you can rest by getting up and walking
around. If you can do 3 sets of 8 repetitions, you are getting a good workout.
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