Fitness Friday: Warming-Up With Foam-Rollers

PGA Tour rookie Tony Finau demonstrates a great foam-rolling program for golfers.

Released on 3/26/2015

Transcript

00:03
My name is Michael Cummings.
00:04
I'm here with Tony Finau.
00:05
We're gonna walk you through a quick
00:07
either warmup or recovery session
00:10
with the SKLZ Barrel Roller.
00:13
With golfers especially,
00:15
we are going to give some golf-specific sites
00:17
on their body they really start to fire up.
00:19
We are going to start now with the Achilles tendon complex
00:23
with a calf complex.
00:25
I'm gonna have Tony go ahead and crossed his legs over it.
00:28
He's gonna posture up so his hips are off the ground.
00:31
He's just gonna go one inch down, two inches back
00:34
and really start warming up
00:35
and creating malleability, pliability
00:39
in that Achilles tendon.
00:42
Golfers go ahead and they take the energy from the ground,
00:45
they transfer it through their entire body.
00:48
What happens in the lower extremities become very important
00:51
and very tight so I like to work the ground up.
00:53
We're gonna go from his calf complex
00:56
to IT and then into his back.
00:58
So, three basic movements.
01:01
He can take it straight on
01:02
or he can go medial,
01:04
which means he's gonna turn his leg in.
01:07
We might see some pain-face or a little grimacing
01:10
as we find a site of discomfort or a trigger-point.
01:14
Then, he stays on that a little bit longer.
01:16
We can also go laterally,
01:18
so he drops everything over.
01:21
Now we take a lateral side,
01:23
hit the peroneals
01:24
and all the other muscles that surround that Achilles.
01:27
Usually the sensitive spot is up the Achilles,
01:30
where the soleus and gastrocnemius
01:32
or the calf complex come together.
01:34
That's a big sight of tension for golfers.
01:37
Let's go ahead and switch legs.
01:38
I'm gonna bring this down here
01:39
so you're on the mat a little bit.
01:40
Tony is gonna do the left leg here.
01:42
Again, what we like to say is one inch up,
01:45
two inches down.
01:46
We roll each leg for about 30 seconds.
01:50
Totally okay to go through the entire leg
01:53
and get underneath the knee
01:54
and then work your way up the hamstring.
01:57
For right now we are just going to pay specific attention
01:59
to the Achilles tendon, the soleus,
02:00
and the gastroc, or what we know as the lower extremity.
02:05
Let's go ahead and go medial.
02:07
Work those inside muscles all the way down.
02:13
Good, he's nice and smooth.
02:15
I always encourage him when he finds some garbage
02:17
or something that's really sore,
02:19
he just stays on that and moves it around
02:21
maybe an inch at a time.
02:23
We're using the firm roller
02:25
because for this leg he's okay.
02:27
Go ahead and go lateral.
02:28
We'll hit the peroneals
02:31
and all the other supportive muscles there.
02:38
Alright.
02:39
After he feels pretty good about that
02:41
we're going to move onto the IT band,
02:43
the iliotibial band.
02:45
One thing to note is the IT band,
02:47
it runs laterally,
02:48
it runs anterior, so that right there,
02:50
that thing that's fiery,
02:52
let's go ahead and jump on that.
02:54
I'm going to bring that right under you.
02:56
Let's go ahead and face forward.
02:59
He has two anchor points.
03:01
He's got an anchor here
03:04
or an anchor here or here.
03:05
Or this can go behind if you want that to.
03:08
What those anchors do
03:09
are they just don't allow so much pressure
03:12
on the IT band.
03:16
If there isn't a lot of pressure,
03:18
and he feels okay about it
03:19
let's definitely keep this leg straight, though.
03:21
Use that as your guide.
03:22
There you go.
03:23
From the knee up,
03:25
again one to two inches at a time,
03:27
really releasing this tight tension that goes on.
03:31
Again, in golfers there's a lot of impact that's stored
03:34
or kept in that IT and that knee complex.
03:37
So, your ability to massage it out
03:41
and allow for flexibility and mobility,
03:43
what we call 'muscle maintenance' or 'tissue maintenance'
03:46
becomes very important.
03:53
What we're gonna do on this leg,
03:54
keep this one straight.
03:56
As he goes all the way through his IT,
03:58
I'm gonna encourage him after we get it a little bit higher,
04:01
to go all the way through
04:04
and you at home,
04:06
you can feel this bone here,
04:08
the head of your femur,
04:09
your greater trochanter and your hip bone,
04:12
we call it your ASIS.
04:14
Between those two bones is this piece of flesh right there.
04:17
That's your TFL,
04:18
your tensor fasciae latae.
04:20
That's responsible for rotating the femur.
04:23
He's gonna want to sink right in to that.
04:26
One technique he can do once he's in there
04:29
is go ahead and lift that leg up.
04:30
He can abduct that leg and bring it back down.
04:35
He's now going from the IT band
04:37
into another component of the body,
04:40
that TFL that's really now softening those hips
04:43
and allowing him to do great rotation and good movement.
04:48
Good.
04:49
The third thing that we wanna pay attention to in golfers
04:52
is there's so much rotation that happens at all times
04:54
and it's ferocious rotation,
04:57
it's not just the soft, smooth rotation.
04:59
Tony hits the ball like crazy.
05:02
So, he has to decelerate all of that force.
05:05
His low back, his sacrum and especially his QL,
05:09
his quadratus lumborum or his posterior core muscles
05:12
take a lot of that pressure to accelerate
05:14
and decelerate so many times.
05:16
There's a technique we can do.
05:18
Go ahead and have a seat on that roller.
05:22
He's gonna keep his abs tight
05:23
and he's gonna roll down.
05:30
He's gonna kinda walk it through opening up a little bit.
05:33
Now, I'm going to encourage him to just go back
05:35
to a seated position, not on it,
05:38
just right in front of it.
05:39
From there, he's gonna start unlocking his vertebrae
05:42
one at a time.
05:43
Go ahead and drop your hips to the ground.
05:46
Bring the roller a little bit closer to your hips.
05:48
Right there, good.
05:50
From there, he can open up his back
05:52
either hands over chest
05:55
and now he'll extend through
06:00
and walk it down one inch at a time.
06:01
As he's walking down one, he'll extend,
06:04
walk down the other vertebrae, extend,
06:05
walk down the other vertebrae, extend,
06:10
he's releasing vertebrae as he goes.
06:13
Again, elongating those muscles that support that spine
06:16
and allowing them to release from being tense.
06:22
Let's go ahead and do the one more with the arms.
06:24
There's another way you can do this.
06:26
Arms are up here and as he rolls down
06:28
he goes ahead and does an upper body modality,
06:32
where he's gonna go ahead and bring that back.
06:35
Working unilateral sides like this is an efficient way,
06:40
right hand and left hand,
06:41
of bringing your vertebrae all the way down
06:44
and opening one side to the other
06:46
much like a zipper interlocks,
06:48
as opposed to the other way
06:49
where they're happening symmetrically.
06:52
How's that feel?
06:53
It's great.
06:54
So, Achilles tendon, lower extremity,
06:58
IT band, TFL, and then a low back QL.
07:03
You're gonna be golfing like this guy.
07:05
Thanks, Tony.
07:06
Thanks.
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