Improve Your Swing, Right From The Start

By Steven Marsh for Athletico Physical Therapy

Golf is a difficult game, but what if you could take strokes off your round while reducing your risk of injury at the same time?

One of the low-hanging fruits to improve your golf game starts with your position at address. Your posture at address can fall into one of three categories: Neutral spine (ideal), C-Spine or S-Spine. Here is an easy assessment to find out which posture you start out in:

  • Set up your phone so it can take a picture or video. Start recording.
  • Give yourself enough distance from the phone, and assume a normal position as if you were swinging your 5-iron.
  • Come back to the camera and assess!

Once you have identified which posture you naturally set up into, here are a few tips to see if you can bring yourself closer to neutral position at address.


If you have S-Posture:

The main dysfunction of this posture is too much arching of the low back. To help reverse excessive arching through the low back, focus on stretching your hip flexors and strengthening your glutes. For starters, try the Half Kneeling Hip Flexor Stretch and Glute Bridge exercise that are outlined below.

Half Kneeling Hip Flexor Stretch

  • Begin in a half kneeling position with one knee bent in front of your body.
  • Tighten your core and squeeze your glutes (which will tilt your pelvis backward). Gently push your hips forward. You should feel a stretch in the front of your hip.
  • Make sure to keep your hips facing forward and back straight during the exercise.
  • Hold each stretch for 30 seconds, and repeat 3-4 times per leg.

Glute Bridge

  • Begin lying on your back with your arms resting at your sides, your legs bent at the knees and your feet flat on the ground.
  • Tighten your core muscles, squeeze your glutes and slowly lift your hips off the floor.
  • Perform 2-3 sets of 8-12 repetitions.

 


If you have C-Posture:

This posture features slouching of the shoulders and back. Exercises, such as stretches that focus on the chest and strengthening around your shoulder blades, can help correct this posture, like the Pec Corner stretch and Wall Slide with Lift-Off exercise.

Pec Corner Stretch

  • Stand facing a corner. Place your forearms flat on the wall on each side of the corner with your elbows at shoulder height.
  • Slowly lean forward, taking a small step if needed until you feel a gentle stretch in the front of your chest and shoulders.
  • Hold for 30 seconds and repeat for 3-4 repetitions.

 


Wall Slide with Lift-Off

  • Begin in a standing upright position facing a wall.
  • Rest both hands on the wall with your palms facing inward, then slide them up the wall.
  • When your arms are straight, raise your hands a few inches from the wall.
  • Bring your arms back down and repeat.
  • Perform 2-3 sets of 10 repetitions.

Ready to Start

Hopefully these quick stretches and exercises help to get you into a better starting position. This can lead to better ball-striking, improved power and less injuries!

If you would like to learn more from an Athletico physical therapist, please use the button below to request an appointment!

Request an Appointment Today

Is Knee Pain Affecting Your Game?

golfer

Join Midwest Orthopaedics for breakfast and a free informational session where experts will give advice regarding painful knee arthritis.

TUESDAY, OCTOBER 03, 2017
Time: 8:00AM
Location: Briar Ridge Country Club 123 Country Club Dr., Schererville, IN 46375
Cost: $0.00


(8:30am – 9:15am) Degenerative Arthritis of the Knee: An Update on Nonsurgical and Surgical Management

Denis Nam, M.D., M.Sc.
Hip & Knee Reconstruction and Replacement Orthopedic Surgeon
Midwest Orthopaedics at Rush

dr denis nam

(9:15am -9:45am) Return to Golf Following Joint Replacement

Kevin McGuire, PT, DPT
Physical Therapist
Midwest Orthopaedics at Rush

kevin mcguire

 RSVP by Monday, October 2 to Paul Strandquist at 708.236.2661 or paul.strandquist@rushortho.com

Best Stretches for your Golf Game

By: Brian Rog, Eric Buck MBA, ATC and Tyler Nohren, MS, ATC for ATI Physical Therapy

Best Stretches for your Golf Game by ATI Physical Therapy

How often do we find ourselves full-throttling it to the course, quickly slipping on the cleats and running at the pace of an Olympian to the first tee box? While we like to think that the run from the car to the first tee and those sweat-infused efforts at the range days before a round will translate into that once fantasized single digit handicap, the reality of the situation couldn’t be further disconnected from that fantasy.

Unfortunately, many of us overlook the simplest of necessities before squaring up on the first tee box – setting aside time to stretch! By not stretching, our bodies are never given that opportunity to properly adapt and adjust to the physical demands on the course, resulting in a serious lack of longevity, and ultimately distancing ourselves from that below-par round.

Let’s all make a promise to ourselves to weave in at least 30 minutes of stretching prior to that 18-hole adventure. Your body and scorecard are at the helm of your disciplinary skills, so take control of both and incorporate these stretches before and after a round. Take a look at the following short video where the reasons why and benefits of pre- and post-round stretches are discussed and demonstrated.

Golf pre-round stretches

  • Hip swing
  •  Trunk rotation
  •  Forearm strengthening
  •  Hamstrings and back

Following your round of golf, it’s not uncommon for aches and pains to creep up on you, so to combat these adversities, be sure to fit in time for the following stretches. Your body will thank you later!

Golf post-round stretches

  • Lat stretch
  •  Golfer’s elbow prevention

If aches and pains are getting in the way of your golf game, it’s time to take action. Stop by your nearest ATI Physical Therapy clinic for a complimentary injury screening where one of our licensed providers will take a look at your areas of discomfort and provide next-step suggestions in care.

 

Golfer Elbow

Golfers elbow, also called Medial Epicondylitis, is a painful condition occurring from repeated muscle contractions in the forearm that leads to inflammation and microtears in the tendons that attach to the medial epicondyle. The medial epicondyle is the bony prominence that is felt on the inside of the elbow.

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