Cascade Golfer Online » Therapeutic Associates

Using Muscle Memory In Golf

Heather Flyte — Thu, 12 Nov 2009 19:48:29 +0000

Chuck Hanson PT, OCS Director — Therapeutic Associates / North Lake Physical Therapy

Figure 1

A 92 percent free-throw shooter is fouled late in a basketball game and steps to the line. You don’t have to be a betting man to predict a good outcome. Now, compare that to your confidence on the first tee, praying to just put the ball in play. An unfair comparison? I think not! Below, you can view simple repeatable movement patterns that serve to “groove” an excellent/reliable swing. The aim in each is to use rhythm and ease to create your pattern. Motor control research advocates this “part task training” and then integrating the parts as a means of building or fixing efficient movement. Shoulder/Hip Turn (Fig. 1) A club, or broom, held across the back of the hips, serves to identify the lateral line, or plane, for the pelvis. Pivot, as if to aim the buckle of your belt to the target line ba Next, try the same with the club behind the shoulders. As you “pose” is your trailing shoulder moving under your chin? Are you comfortable, or forcing motion?

Figure 2

Weight Transfer Like a boxer throwing punches, alternately reach right, then left. The keys are to let your feet and hips take part in the turn, keep your chest off our tummy and visualize the line of flight as your plane on which to reach. Pick a spot on the wall that is in line with your feet as your target and “release” towards that point. Stay balanced!

Swing Fit: Spring Is Back! Is Your Back Ready?

Heather Flyte — Mon, 25 May 2009 19:54:56 +0000

As you prepare for your golf season this spring, take a little extra time in understanding injury prevention. Low back pain is common among amateur golfers. Most of these aches and pains can be prevented with a little extra attention given to flexibility and strength. The body can be broken down into segments (such as the knee, or ankle) which provide either mobility or stability. That is, they either allow a majority of movement to occur — mobility — or provide a stable platform from which other segments can produce movement — stability. Pain and dysfunction can occur if a segment that is intended to provide mobility becomes stiff and causes the adjacent, stable region to become excessively mobile. A prime example of this is when the relatively mobile thoracic spine — the area of the spine connected to the rib cage — becomes stiff over time as a result of poor posture or lack of stretching. This can wreak havoc during the golf swing when an overly stiff or immobile thoracic spine is unable make the full rotation necessary to achieve and complete the backswing. The motion must come from somewhere else and will often create excessive rotation at the lumbar (or, lower) spine, which is considered an area of stability. Over time, the lumbar spine will become stressed and can eventually become unstable. You may be able to reduce your back pain and create a more consistent swing by focusing on improving the mobility of the thoracic spine. Here are a few exercises you can do to increase your rotation:

Lay on your right side with both knees bent to approximately 90 degrees and your shoulders in line, one above the other. Reach your left arm across your chest to grasp the right side of the rib cage. Gently rotate your upper body to the left while “pulling” the right side of your rib cage as you rotate. When you reach the point at which you can no longer rotate, take a deep breath in and, as you exhale, add a little more rotation. Hold this position for 15 seconds, then repeat again. Then turn over and repeat on your left side.
Lay on your back with your knees bent and with several layers of firmly-wrapped towels placed under your rib cage, just below your shoulder blades. With both hands clasped together, reach your arms above your head and hold for 15 seconds. Be sure that your low back does NOT arch by gently pressing it into the ground. Repeat 3-5 times.

You should NOT have any discomfort in your low back or any other part of your body while performing these stretches. Stop if this creates pain. Check with one of our local physical therapists for a full assessment and to perform a golf-fitness evaluation specific to your needs. This might just help you take your game to the next level! For more information, visit therapeuticassociates.com

Swing Fit: Tips To Reduce Back Pain

Heather Flyte — Thu, 01 Jan 2009 20:18:09 +0000

Most acute low back injuries that occur during a round of golf take anywhere from a couple of days to several weeks to improve. Research suggests that golfers with a history of low back pain demonstrate less range of motion through their hips and lumbar spine than their pain-free colleagues. A little effort to prevent back injuries on the golf course goes a long way. Four key areas to focus on include: a good warm-up, smooth swing, correct body mechanics and properly carrying the golf bag.

Warm-up

Be sure to stretch the shoulder, torso, hips and hamstrings and take some easy swings to warm up the necessary muscle groups before stepping onto the first tee. Begin with the smaller irons and progress to the larger woods. Overall, muscles that have been stretched and are gradually loaded are much less prone to being injured.

Swing

Generating significant clubhead speed applies a lot of torque and torsion to the back. Golfers should emphasize a smooth, rhythmic swing, which reduces stress to the lower back and minimizes muscular effort and disc and facet joint loading.

Body Mechanics

Maximizing flexibility in the hamstrings and strength of the abdominal muscles allows for more controlled motion in the pelvis and reduces stress to the L5-S1 disc space at the base of the spine, which is particularly vulnerable to the power of a golf swing. Bending your knees when picking or teeing up your ball is one small way to help decrease stress on your back throughout the round.

Carrying the Golf Bag

Bending over to pick up a golf bag can stress the low back and lead to muscle strain. If choosing to carry your golf bag, it is advisable to use dual straps to evenly distribute the weight. The game of golf places tremendous repetitive stresses through the back throughout a 2-4 hour timeframe. Fortunately you can take action to decrease these forces and maximize your golf longevity! For more information, visit www.therapeuticassociates.com.

Summer Is Upon Us

Heather Flyte — Tue, 09 Dec 2008 17:00:08 +0000

By Rick Jusko, PT, Direcor and Phil Vande Pol, PT, Therapeutic Associates Canyon Park Physical Therapy

Time to hit the range and finally put together that perfect swing that is going to improve consistency, lower your score and eliminate those aches and pains. Improper swing mechanics may not only be harmful to your score, but could also be detrimental to your body. An optimal weight transfer is essential in generating momentum and must incorporate rotation of the hips to maintain one’s body over the strong base of support created by the legs. In order to perform a proper swing successfully and repeatedly, it is vital to have the appropriate flexibility, balance, and strength of the hip musculature to allow for controlled rotation of the torso. Here are a few simple exercises you can perform to get started. By performing these exercises, you will help strengthen some key muscles that are waiting to be added to your golf swing. If you can generate better lower body control and balance, you will notice a more consistent and efficient swing. We can’t promise that it will drastically help your score, but it may help reduce that hip and back pain and get you hitting the ball more consistently. As with any exercise, you should cease the activity if you experience pain more significant than post-exercise muscle soreness.

Clamshells

Lying on your side with knee bent to 45 degrees and a thick towel placed between your feet, gently lift and rotate your top knee toward the ceiling as if “opening a clamshell.” Perform three sets per leg, featuring 10 repetitions per set. Be sure to keep your shoulders and pelvis from rotating backward with the elevation of the leg.

Standing Rotations With Tubing

Stand on your left leg with knee slightly bent and abdominals tight. Tighten the buttock of your stance leg and gently rotate your body to the left while using a band as resistance. Keep the hands in front of your stomach. Slowly return to the beginning position. Repeat 10 times. Turn around and repeat rotations 10 times in the opposite direction of rotation on the same leg. Then try the same exercise on the right leg.

Rotation With Weight

Using a medicine ball or other weighted object, stand in your address position with a neutral spine. Keeping your abdominals tight, practice swinging the medicine ball back and forth while using the hip rotators to transfer your body weight, eliminating or reducing the amount of slide your body performs from front to back leg. Remember, you do not need to be injured to see a Physical Therapist … prevention goes a long way! For more information, visit www.therapeuticassociates.com

How To Create A Grooved Swing

Heather Flyte — Thu, 30 Aug 2007 18:06:44 +0000

Chuck Hanson PT OCS, Director and Chris Miller DPT, Therapeutic Associates North Lake Physical Theraphy

Remember back in the spring when those first few rounds felt like you were scraping rust off your joints? Some of us may even have considered it painful! Why not take some time between now and next spring to improve your swing and decrease those aches and pains. Like most things in life, preparation is the KEY, and imperative to a successful and enjoyable round of golf.

Physical Preparation

Physical Preparation is getting the body ready for the movements necessary to create a safe and effective swing. Golf professionals can help you to learn “the swing”. The details of such a swing are often controversial. However, in analyzing the body movements which occur and training the movements first, the swing becomes much less effortful and more consistent. In golf this is often termed a “groove.” What you’ll need to develop a repeatable grooved swing:

a solid and appropriate base of support
flexibility from ground up
ability to turn torso in pain free range equivalent to that of your swing
balance to shift your weight to the rear & front feet during swing
adequate range in shoulder and neck region to allow trailing arm to cross midline in both the backswing and follow through. we also need to tolerate the relative twist that occurs between the head and upper back.
skill, coordination and endurance to repeat this movement, swing after swing and round after round

How To Swing Fit

The next few photographs demonstrate simple movements you can practice to help tune up your body’s movement patterns for a better game of golf. Share in the success of players like Tiger Woods with golf-specific training! Each movement builds on the others. Practice each 20 to 30 repetitions, starting at a pace that allows for control and coordination, increasing the pace to where you feel aggressive but still firmly in control of the motion.

Foot driven trunk twist – Starting with a simple side-side rocking motion of the feet sense the quantity and directions the hops and eventually the shoulders are prompted to make. Let the feet define the movement with the rest of the body just playing “follow the leader.” Build a smooth and coordinated base through this exercise.
Trunk Twisters
1. In the exercise, imagine your torso is a barrel, turning side to side. By starting in the position of address, you set your “spine angle” by softening the knees and hips as if to sit on a high stool. Your sternum should be off your belly button.
2. By leading the motion with a good hip turn, build a range and pace that promotes a fluid and rhythmical weight transfer over and over. Upper to lower body coordination and having the legs lead the motion are the keys here.
Balance and Reach – By reaching across midline to the opposite side of your body you’ll simulate the backswing to one side and follow through to the other. Reaching lengthens the shoulder and torso while creating both flexibility and balance in the hip and lower body. Maintain the “spine angle” you use in your address position, as this both reduces the risk of back strain and keeps the core muscles active to provide power and stability. See how far you can move away while still maintaining control and rhythm.
Shoulder turn – The breast bone or sternum is the leader in this final motion pattern. By imagining yourself as a spring coiling and uncoiling, see how large of a turn allows for balance and comfort you can build your flexibility and coordination. Protect your working parts with stable trunk muscles and good alignment to help ensure years of fun on the course!

Visit www.therapeuticassociates.com for more information.