Aging Gracefully: The benefits of resistance training

As we age unfortunately we loose muscle mass, which means we get weaker. You can’t avoid this decline but you can make it more gradual. Do you know the recommendations, the frequency, the specifics, the science, and do you have a resource you can talk to in order to find out more. Now you do. Read this article and let me know if you have any questions.

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Swing flaws and body limitation connections: The dreaded sway

My job as a level II TPI medical provider is to determine what limitations a golfer has in their body that may lead to injury, or a faulty swing pattern. I don't understand how to teach you to swing the club, that is why I work with your swing coach! My job is to prepare your body through gaining flexibility, strength, power, stability, and mobility where you need it so your swing coach can then teach you to maximize your swing. 

The Sway

This swing fault is where the lower body moves laterally (sideways) away from the target. This swing fault can lead to decreased power, reduced lower body speed and decreased trunk stability. Th results in decreased distance with your clubs. 

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Body Connections

So what limitations in the body lead to this swing flaw? 

The Ankle

If the ankle has a limited ability to move it can effect your body's ability to keep the weight on the inside part of your arch during the backswing. This can contribute to the body moving away from the ball (sway). Try this exercise to prevent this from happening. 

Start with the foot flat, without lifting the whole foot, try and lift the inside arch of the foot and curl your big toe under. Hold this position for 5 seconds, and perform 15 x on both feet. 2-3 x a week is adequate to build strength in your arch and help with mobility. 

Start with the foot flat, without lifting the whole foot, try and lift the inside arch of the foot and curl your big toe under. Hold this position for 5 seconds, and perform 15 x on both feet. 2-3 x a week is adequate to build strength in your arch and help with mobility. 

The Hip Muscles

Ensuring that two of the butt muscles the gluteus medius and maximus are activated will help prevent the sway from occurring. Try these two exercises to ensure these muscle are strong. 

The object with this exercise is to tighten your buttocks without feeling any tightness develop in your hamstring or back  muscles. The hamstrings are the muscles in the back of your thigh. Hold for 5 seconds and perform 20  repetitions. 

The object with this exercise is to tighten your buttocks without feeling any tightness develop in your hamstring or back  muscles. The hamstrings are the muscles in the back of your thigh. Hold for 5 seconds and perform 20  repetitions. 

This exercise targets the gluteus medius muscle, a key muscle in keeping your pelvis stable. Can perform by walking sideways both directions, make sure not to sway your upper body and stay in a slightly squatted position. 

This exercise targets the gluteus medius muscle, a key muscle in keeping your pelvis stable. Can perform by walking sideways both directions, make sure not to sway your upper body and stay in a slightly squatted position. 

Hip Range of Movement

The hip has to be able to rotate, if there is stiffness in the hip joint a sway will happen to allow you to get to the top of your backswing. Try this exercise to ensure appropriate hip range of movements. 

You can alternate sides bringing one knee toward the ground as the other knee goes out. Alternate 30 x. 

You can alternate sides bringing one knee toward the ground as the other knee goes out. Alternate 30 x. 

Thoracic Spine (Upper Back)

Movement in the upper back is critical to provide an efficient turn during the backswing. If this area is stiff  the body will sway to compensate for the lack of movement above. 

From left to right is the sequence. You want to make sure you don't allow the knees to separate during this drill. You can move 10 x to the right and then repeat to the left. 

From left to right is the sequence. You want to make sure you don't allow the knees to separate during this drill. You can move 10 x to the right and then repeat to the left. 

Try these exercise to prevent the dreaded sway and if you need any assistance or any of these exercises cause pain, please feel free to reach out to me at 501 529-2010 or brian@pinnacleDPT.com. 

 

Thanks and here's to helping you reach your PINNACLE! 

Office Work and What it Does to Your Game!

You're the typical type A personality. You can literally sit at your desk and do work for hours at a time without a break. Although your boss and your bottom line may benefit from this productivity, your golf game DOES NOT! 

Upper Body Implications

What we see with the typical work station set up is that we are forced to take a posture that causes a rounding of our shoulders, a forward head posture, and an increased curvature of our thoracic spine. Pain can also go hand in hand with these postures. As the old saying goes, form follows function. Being in this position for most of the day will cause changes in body structures that are having a negative effect on making an optimal golf swing. 

Poor office posture .jpg

Rounded Shoulders

Tightness of pectoralis major/minor musculature and the inefficient position of the head of the humerus (upper arm bone) can prevent you from getting your arms to an efficient position in the top of your golf backswing. 

Use this stretch to prevent tightness in the pectoralis musculature and pain in the neck and shoulders. Perform 2-3 x throughout the work day. Each time you perform this stretch you can do 3 repetitions holding each stretch for 30 seconds. You should be feeling a pulling sensation just below and in front of your shoulder. If you have had previous injury in your shoulder consult with your medical provider before trying this stretch. 

You might have to find a strategic location in your office to perform this stretch. You can always tell your boss you do your best thinking when you are in a corner! 

You might have to find a strategic location in your office to perform this stretch. You can always tell your boss you do your best thinking when you are in a corner! 

Thoracic Kyphosis

This is the fancy word for increased arch in your upper back (the thoracic spine). What happens here is that the joints in the thoracic spine that allow that area of your back to move become less mobile with prolonged poor posture. This will literally reek havoc in your golf swing because you need around 50 degrees of thoracic spine rotation at the top of your golf backswing to create any type of power and coil in the musculature. This coil is then released to exert energy into the golf ball. 

Use this exercise to prevent lack of mobility in this area as well as neck, shoulder, and upper back pain. You can perform this exercise 2-3 x per day. Each time you perform the exercise you want to hold this end position shown below for around 5 seconds. Start in an upright sitting position. 10 repetitions each time is adequate. Make sure you are feeling this in-between your shoulder blades. You are basically using the top of the chair as a fulcrum to help mobilize your Thoracic Spine. 

Make sure your chair is not going to roll backward when you perform this exercise. 

Make sure your chair is not going to roll backward when you perform this exercise. 

Cervical Spine

This is the neck and with a forward head posture we find that a lot of tension is developed in the musculature on the back side of your neck which leads to neck pain and headaches. This occurs because you have now created an increased demand of trying to hold your head up against the force of gravity! Your head is not a light part of your body. Some of us even know co workers who have REALLY BIG HEADS! With the continued load of gravity pushing it further down, the ligaments, bony structures, and musculature have to counter that movement. 

What also happens in the above scenario is that the musculature that is deep in the front of your neck becomes weak, this can effect your neck's ability to move.  During the golf swing you need around 70 degrees of cervical rotation. 

Use this exercise to ensure the deep neck flexor musculature stays strong and that you are preventing increased loads on your neck which may lead to pain. Always remember that when the neck is stacked directly over your shoulders, gravity is just applying compression, not flexion (bending forward) which is what can cause neck pain. Perform this exercise 4-6 x throughout your day. Each time you perform it you can hold for around 5 seconds and perform 10 repetitions. The idea is to make a double chin, but remember you want to be gentle. Double chin is in! 

Try to keep your chin level, don't let your neck extend. Imagine your chin is resting on a desk and you are trying to push it straight back. 

Try to keep your chin level, don't let your neck extend. Imagine your chin is resting on a desk and you are trying to push it straight back. 

I included the above exercises because they can be done without a lot of equipment in your office. Remember, we are all individuals.  Finding the best exercise plan for your specific needs mean you have to have a thorough examination, evaluation, and plan of care established for YOUR SPECIFICATIONS. 

Use these exercises to ensure you are ready to play your best golf after you leave the office for the day! 

If you need extra assistance, sign up for my free phone consultation under contact on my website (pinnacledpt.com) and I can be a resource for you to help you reach your Pinnacle!