Simple Exercise To Strengthen Your Shoulders and Core For Disc Golf

[@beautepley8352]

I've been doing this and seth's other workouts since the beginning of the new year and I can just tell the difference when I throw. I'm no Eagle Mcmahaon but man I can sling it a lot farther with very little effort and I don't fear the dreaded buzz going up my arm anymore. I've also put a pitch count on how many times I throw so I don't throw my arm out when I practice either. Seth you are the bomb!

[@boccadilloche]

Which exercises (or which videos) did you do? And how big would you sayis the differce distance wise?

[@Zachadiddle]

You had my interest with the first video, you had my subscription once I tried it. Immediately I could feel the value in this. This is my new happy little tree of all KZbin.

[@jashholtan5044]

Thanks for all the videos seth.. disc golf is an amazing sport, and it is growing immensely. its starting to get more informative videos and tutorials but everyone only focuses on how to throw "proper" for max distance.. when i first started stretches like these didnt even cross my mind. i just wanted to throw.im 29 and now i have multiple things wrong with my back mostly lower back. and now have had to go to the surgeon for multiple procedures. i had to take this whole year off and still havent fully recovered. i practice these stretches so that when im healed they will be just a part of muscle memory so i dont forget. i never want to go through this again, nor anyone else. i will try sharing with my small group of friends to help spread the knowledge. this is just as if not more important than throwing form, grip or what discs to use.. it would be nice to see a stretch or two before any lessons or tutorials. just to keep everyone safe and healthy so we can keep growing. THANKS AGAIN!

[@DiscGolfStrong]

My pleasure Jash. Glad you're finding the videos beneficial. Sorry to hear about the back surgeries. Disc golf is indeed an amazing sport. And the key word is...sport. Athletes play sports. You are an athlete every time you throw a disc. A paid professional athlete? No. But an athlete nonetheless. Athletes train their bodies to make them stronger and more resilient, as well as, to increase their performance. So as you mentioned; training and preparing your body to handle the physical demands placed on your skeletal and muscular system with every throw, is just as important, if not more important, than learning how to throw "max distance." I'm glad to hear you are working on your physical preparation and getting ready to make your comeback even stronger than before. Feel free to reach out to me at [e-mail] if you need anything. Have a great day my friend and best of luck on your recovery!

[@sunnydayhobbies]

This is awesome. As an old (53) disc golf noob, I was hurting for three days, after my very first nine "holes". I will try harder to stretch and warm up. Thanks!

[@robertdickinson6823]

Your exercises are great because they are few buh many.

[@olemathis]

This exercise is great! I will definitely be using this one.

[@scottgramig6686]

Nice exercise. I've been playing DG for 10 years. In the early years, I would frequently use a tomahawk to get out of tight tree lies. This would cause me to throw my arm out and I would just play through the pain. I used to be a pitcher and have had a history of problems with my throwing arm, so much to the point that I've abandon the tomahawk and sidearm throw (with the exception of 1 or 2 per game if absolutely necessary). Even still, there are times that my conventional throw will cause pain every so often. I'm going to add this exercise to my regime. I'd like to continue to play DG as long as possible with minimized pain. Thanks!

[@thewizardhawk]

this video really helped me a lot! I used to just sling as hard as I could with bad form and no warm up and I've hurt my arm twice doing so.

[@DiscGolfStrong]

Glad to hear it has helped! Slinging it hard with no warm up is very common in disc golf at the moment...and so is arm/shoulder injuries. Great to see that you are part of the changing tide and working to become injury-resistant!

[@shelbymorgan9484]

Thanks for your help Ive had both core injuries and coming off a mountain bike shoulder injury

[@albert8fish]

These videos are priceless. Thanks a ton.

[@DiscGolfStrong]

Thanks Alberto! Glad you're finding them beneficial.

[@buddymc]

Great info and exercise.

[@DiscGolfStrong]

Thanks Buddy!

[@gavinc6366]

Just started playing during COVID, and just got some rotator cuff issues at 30... So I'll be doing this and checking my form going forward for sure

[@MyOpinionMatterss]

This is going to help me a lot. Thanks!

[@zacherybrandt6406]

Great video! I am implementing some of the exercises discussed here and it has been helping. My only issue is that the muscles you are describing are shoulders muscles, yes, and yes helps stabilize but they are not the rotator cuff muscles. Those are the deltoids. Anterior, Lateral, and Rear Deltoids. I just want to clear that up for anyone following these videos. The rotator cuff muscles make up the shoulder blade, Supraspinatus, Infraspinatus, Teres Minor and Subscapularis otherwise known as the SITS muscles. I should also mention I am a massage therapist, muscles are kinda my thing! :D

[@DiscGolfStrong]

Hey Zachery, glad you enjoyed the video and that you will be implementing the exercises in your routine! Always great to hear from and geek out on muscles with a fellow health professional. I tend to not dive too deep because most players are mainly interested in a little bit of the "why" and a lot of the "how." Shoulder taps are great because they challenge shoulder stability, core stability, and hip stability. Whenever we are weight-bearing the shoulder joint, the stabilizer muscles engage to maintain optimal joint centration by keeping the humeral head properly aligned within the glenoid cavity. When we lift one hand, the stabilizer muscles are called upon to resist rotation and bending in all planes of motion. You will definitely get engagement from prime mover muscles such as the delts, lat, pec, and others to provide stability of the shoulder joint and scapulae, but the primary dynamic stabilizer muscles (SITS + long head biceps tendon, periscapular muscles) will do most of the work. At least that's the goal! Always trying to improve neuromuscular control. Thanks for engaging and leaving a comment! Hope you're able to keep making things happen during these covid times.

[@zacherybrandt6406]

Disc Golf Strong - I definitely agree that strengthening the dynamic stabilizer muscles is a necessity. If we don’t have the enough strength in those muscles, our prime movers won’t operate at the level they could/what we want them to or it could lead to a injury in joints etc. The unilateral approach you show is nice and easy to train the muscles. Because just about any unilateral movement causes us to activate stability muscles. Well all movement does in varying degrees, but especially with movements that involve balance. (See other good videos on your channel) Your approach is right on with shoulder taps and allowing the dynamic stabilizers to be activated. Have you experimented with other movements? I wonder how like a one handed military press with a hold at the top or middle would help? I know you will be directly activating supraspinatus to allow lateral/medial deltoid to flex, but in turn strengthening the muscle itself. You know make a whole series on shoulder strength and stability with alternative exercises and how effects work on the shoulders. I think the body is fascinating and we have all these muscles operating together to just throw a little disc forward. Well 30 degrees too far right if you ask the trees at my local course.

[@captmike714]

I started using this exercise and my shoulder is not hurting as much and only have done it a couple of times. This will be my regular exercise now. loookig forward to less pain and many more years of Disc golf, I am 63.

[@Griphen84]

Very useful! Thanks a lot! Hi from a Disc Golf nerd from Sweden. ;)

[@joeillingworth1141]

Stabilizing these 2 areas would do wonders for my back health And my loose shoulders

[@nicolasfranck9201]

This is exactly what i need! Great video Seth :)

[@allenpowlus3893]

Thank you so much I’m going to watch all of your videos. I only been disc golfing for alittle over a year I absolutely love disc golf I got a pro pull and have been using that for training and putting I feel that’s the most important part of disc golf.

[@jasonredepenning]

Reach arounds help out well for getting ready.

[@goobernoodles]

Nicely explained!

[@SimpleHumman]

Could you talk or demonstrate any kind of drill to increase strength in regard to hips, "twisting" or "rotating?" Maybe even a shoulder twisting movements with respect to the disc golf throw? Is there any compound movement you might suggest?

[@acookingnomad1151]

Man god intricately designed the human body didn’t he!! God bless Seth from Jeremy the super volunteer!

[@pinnacleentertainmentdjser3090]

Would you consider doing a video on kettle bell and or band exercises for disc golf?

[@DiscGolfStrong]

Absolutely! I will definitely be shooting videos with kettlebells and band exercises for disc golf. As a certified Kettlebell Instructor through the RKC (Russian Kettlebell Certification), the kettlebell plays a huge role in my training. There is a ton of value in using KB's and bands for disc golf. Glad you also see the value in them! Thanks for the comment and request!

[@MikeXCSkier]

I'm about a year late but I am also a huge kettlebell fan. I would say that the Turkish get-up would be very useful for disc golfers.

[@1530786]

Good stuff

[@04malakhi]

Good work man, Your vids are helpful and easy to understand.

[@DiscGolfStrong]

Thanks Nathan! Glad you're enjoying them.

[@najssiness]

so important! so good!

[@DiscGolfStrong]

Thanks najssiness!

[@jeremyhein1126]

thanks for the video man ! good exercise to use.

[@DiscGolfStrong]

Thanks Jeremy! Glad you enjoy them.

[@kicks7402]

Thank you for these videos!! Coming out of shoulder surgery due to a partial torn labrum. i have to rebuild my shoulder completely i'm in to month 4 of PT and im still in pain and have very little strength in my shoulder hopefully these excercises will work. Any other tips i can use??

[@DiscGolfStrong]

Hey Shawn! The best advice I can give you at the moment is to keep up that physical therapy. Many people don't finish their therapy treatments, which can lead to bigger issues down the road. I'll be getting some more shoulder strengthening videos up in the near future. Thanks for the comment!

[@marylouruth5043]

Great videos! How can I get a DISC GOLF STRONG tee?

[@jaketheglutenphreakharris6620]

I have a pinched nerve in my back and playing disc golf aggravates the injury. I work construction, so I need my back big time. I also NEED to play disc golf... Any advice?

[@DiscGolfStrong]

Hey Jake, have you had it evaluated by a Dr. yet? Does the pain travel down into your glute or your leg/calf?

[@DiscGolfStrong]

Hey Jake! Just checking in. How's the back feeling? Feel free to shoot me an email at [e-mail] if you have any questions.

[@Pwrcritter]

Actually injured my right clavicle on a backhand while on the course Sunday. I stretched and warmed up beforehand.

[@sylvestervoigt9836]

I really want to get the TRX System of Straps and dynamic planking like movements but your exercise should get me by just fine.

[@Rydal1]

Thanks you are the best

[@benhoney9842]

I played a 3 round, 2-day tournament this past weekend on a long 21 hole course. by the first few holes of the last round my shoulder and/or back muscles were too tired or strained to shoot straight anymore. In addition to just more actual practice, I am wondering which workarounds/stretches I need to do to prevent this next time. Is the workout in this video what I am missing, or something else?

[@cddw33]

thanks!!

[@Kennanable]

I've never warmed up my shoulder before disc golf. Played tennis for 10 years and disc golf throws feels like a warmup in comparison. Never had issues with my shoulder. All this is fine but you can throw as a warmup too. if you do it slowly and smoothly before unleashing a drive.

[@rrgert4]

I threw 3 rounds 2 days ago still kinda sore shoulder when i move it past parallel, should i get it checked?

[@DiscGolfStrong]

I always recommend being seen when there is pain involved. A good in-person assessment and/or diagnostic imaging can rule out any injuries to the tissues/joint. I suggest seeing a physical therapist or chiropractor that focuses on sports medicine first. They usually have more training in doing the hands-on assessments.

[@Kroogg]

is this an everyday exercise or a every other day kind of thing?

[@rickymaldojano9666]

thanks for the exercise. so 3sets of 6-10x every other day? or every 2days?

[@DiscGolfStrong]

Hey ricky Maldojano, my pleasure! 2-3 sets of 6-10 reps each side. 2-4 days per week.

[@edschroer613]

I've only watched a couple of your videos so far. Guy's at work look at me and wonder what I'm doing. :) I like how you put the explanations in of why and/or how. 13727.

[@DiscGolfStrong]

Hi Ed! Glad to hear you enjoy the explanations in the videos. Eventually, those guys will be doing the same exercises to stay strong and healthy. Keep it up! Thanks for the comment.

[@rreed7537]

This works!

[@tomfenter2566]

You know anyone in Oregon that can give me a little more hands on rehab?

[@DiscGolfStrong]

Yes! Dr. Brandon Garland is on my DGS Medical Advisory Board. He is based out of Newberg. Search for Oregon Sports and Family Chiropractic. He is an avid disc golfer.

[@traviswhite8461]

@@DiscGolfStrong do you know anyone in San Diego perhaps? My regular doctor sucks.

[@fuqmeplzable]

Do you often get told that you look like Charlie from It's Always Sunny in Philadelphia? With the hair and beard it's uncanny.

[@DiscGolfStrong]

Quite often actually. :) I get Charlie, Andy Roddick, and sometimes Christian Slater from Mr. Robot.

[@lucinity4351]

@2:24 the exercise begins

[@sebastianbach2052]

So basically those are push ups

[@dvsmike]

I like the ideas and the video put together was clear and concise and knowledgeable. However, I would take one thing to correct and that the core Includes the hips. Simple Kinesiology classes teaches that association. Our bodies move and work through kinetic chains and reciprocal inhibition. A studious look at a body through the gait cycle shows the dynamic movement between the torso and the lower body is stabilized through the hips And abdominus, obliques, transverse abdominus, and erector spinae. An argument can be made for Lats as well but i digress. One thing i want to see happen and i honestly would if i had not lost my passion for fitness and the industry that ignores simple biomechanics and proper function. They have isolated and condensed the body as a whole to single muscle groups. Im starting to rant so i will stop there. Anyways just wanted to offer up a correction i felt is critical to the disc golfer, athlete and the general population as well.

[@DiscGolfStrong]

dvsmike, thanks for the comment! Sounds like you are a fellow former Kinesiology Major and fan of biomechanics as well. I agree with you completely. The hips, and even lats, are definitely part of the core. If one agrees with the work of Dr. Thomas Myers, as I do, it could be said that the entire body is considered to play a role in core function through myofascial linkages. We are definitely a fully connected unit. Training the pelvic sling system, (anterior oblique system, posterior oblique system, deep longitudinal system, and lateral system) is also very important in proper core function. I agree with you that we do need to train the core dynamically, but it is also important to train the core statically as well. The exercise I show in the video is anti-rotational and trains stabilizing strength. The work of Dr. Stuart McGill shows that the role of the core is not to create movement, but to resist it. The core should stiffen and stabilize, which allows energy to be efficiently transferred from the lower body to the upper body. So the goal of the exercise shown is to resist motion and force the core unit, as well as the posterior chain, to stiffen and stabilize. The shoulder stabilizers and lats must also engage reflexively to resist internal/external rotation and scapular retraction. I will definitely be putting out a lot more videos in the future that will get the hips involved as part of the core unit. This video is more focused on static anti-rotation and reflexive shoulder stabilization. It's always a balancing act of providing enough "technical info/industry jargon" while also keeping it simple and effective for non-Kines majors such as ourselves. If I get to technical, the videos end up being 15 mins long and no one watches them :) Thanks again for the comment! I hope I was able to address some of your points. As a fellow former Kines student, if you ever want to talk more in-depth about biomechanics and disc golf, shoot me an email and we can chat! Seth

[@dvsmike]

Ahhhh, wonderful! I know of Dr. Myers through the Functional Patterns mastermind, Naudi Aguilar. He helped me take my kinesiology knowledge that i got my AA in, and connect it. He also opened my eyes up to the fitness industry as a whole and that is when i lost my passion. As much as i would like to get on the front lines to battle the industry, i also realize the work that goes into it and ultimately trying to convince people not to appeal to their vanity and ego. People will forsake function for gains. They would rather accept compressing spines and creating dysfunction for beach bodies, ya know? I had my ACE cert for 6 years and just gave it up. I love the work FP is doing and if they open up something near me, Long Beach Ca, then i would definitely go train with like-minded folks. I subbed your channel and look forward to more vids from you. I want to come into my 2017 season and make progress in my game on a conditioning level.