Archive | Golf Fitness

Are You Fit For Golf?

Tags: , ,

Are You Fit For Golf?


Loss of flexibility, strength and conditioning can be a real problem for older golfers. Here, Trent Malcolm, an Accredited Exercise Physiologist, provides a tailored improvement program especially for older golfers.

Could your body be limiting your golfing potential?

By Trent Malcolm

Are you trying to change your golf swing and finding it difficult to get into the positions your coach is asking for?  If this is the case then maybe your physical make up is slowing your progress.  Perhaps you are too stiff around your back or shoulders, maybe the co-ordination/timing of your body movements is a little off or maybe you are swaying and sliding in your swing?  A conditioning program specific to your body and your swing priorities can fast track your golf improvement and reduce the likelihood of injury.

Are you stiff and restricted in your backswing?  Do you struggle to get into a full finishing position?
A normal part of the ageing process is a reduction in the elasticity of the muscles and connective tissue and will likely have a major impact on your swing mechanics. Craig Bishop, Patterson River Country Club Head Pro says “This can result in poor rotation.  Excessive arm motion will be used in an effort to complete the backswing and this extra motion can make the timing of the swing difficult. Conversely a player may not swing long with the arms and will then have a very short abbreviated action that will need more body movement to help produce speed at impact.”

 

However all is not lost; this stiffness typical with age can be improved with the appropriate stretching regime. 
To increase your shoulder range of motion, try the stretches shown in figures 1 and 2. 

 

Figure 1
Start by lying on your stomach with your legs together and your arms in the position shown in Figure 1.  Now take your right leg over to touch the ground on the opposite side (Figure 1). You should feel a stretch around your left shoulder and through the side of your torso. Hold this position for about 30 seconds.

 

Figure 1

 

 

 

 

 
In a standing position with your arms across your chest, rotate your shoulders around as far as you can without moving your head laterally (Figure 2).  Pause for a second and rotate to the opposite side.  Gradually increase the range of this dynamic stretch as you complete 20 repetitions.

Figure 2

 

Does the timing and co-ordination of your swing feel a little out?

Bishop also says “A physical issue or poor swing concept can produce timing and sequence problems in the swing. The upper body has furthest to rotate in the back swing so should lead the motion followed by the lower half. This is reversed in the downswing. Think of any throwing or hitting motion you have ever performed and you will better understand the correct sequence.”

The following movements work on increasing rotation into both left and right hips and are designed to give you the feeling of improved hip release (for better sequencing) from the top of the back swing.

In figures 3 and 4, imagine your pelvis and spine make up a steering wheel and the column it is attached to.  Turn the steering wheel (your pelvis) to the left and the right in isolation (no lateral movement) to improve the co-ordination and range of motion of your pelvis.  

Figure 3 & 4

 

 

 

 

 

 

The next exercise (Figure 5) is a lot more advanced, and the previous steering wheel analogy can also be used here.  In the position shown, turn the steering wheel (your pelvis) to the right, pause for 5 seconds then turn to the left.  Your upper body is working hard to stabilise your shoulders and the muscles through your trunk to your pelvis are creating this rotational movement.

Both these exercise are designed to help you dissociate your upper and lower body, important in good swing mechanics.

Figure 5

Does your body move too far laterally throughout your swing?

Lower body strength is imperative in golf.  Bishop says “The lower body is the foundation of the golf swing.  If you lack strength in your lower body you will not be able to provide the stability and balance necessary for your upper body to rotate, which can lead to unwanted lateral movement and inconsistent ball striking”.

Stand with a broomstick across your shoulders, your feet wider than shoulder width apart and your toes turned out 45 degrees.  Squat down and rotate your shoulders, ensuring your back is flat and head focused forward (Figure 6).  Alternate your shoulder turn after each repetition.  In this position your inner thighs (the adductors) are targeted, to help stabilise your lower body throughout the swing and the turn of the shoulders will also help improve the range of your back swing.

Figure 6

 

 
 

 
In the next exercise, lie on your back with your heels up on the ball and raise your buttocks off the ground to form a straight line from your ankles to shoulders (starting position).  Now raise your right leg (about 20 cm) and rotate your pelvis to take your leg over to the opposite side (Figure 7).  Hold this position for 5 to 10 seconds and return to the starting position; alternate legs.  This more advanced exercise will increase the strength of important muscles around the outside of your hip (like gluteus medius) that resist lateral movement in your swing.

Figure 7

There are two important questions you need to ask yourself: what am I trying to improve in my golf swing, and could this be related to my body’s physical limitations?  To maximise your golfing potential, a golf-specific exercise physiologist will design an exercise program which integrates information from your coach and golf-specific physiotherapist.  If most tour players are doing it to enhance their performance and reduce the likelihood of injury, why shouldn’t you?

Trent Malcolm is an Accredited Exercise Physiologist, specialising in golf-specific strength and conditioning.

For your own personally designed golf-specific exercise regime you can contact Trent via email at tmalcolm@optusnet.com.au or call him on (03) 8707 0830.

Note: Before commencing any conditioning program it is recommended you consult a Medical or Allied Health Professional

Posted in Featured, Golf Fitness, HealthComments (3)

The 7 deadly sins of warming up

Tags: ,

The 7 deadly sins of warming up


 By Ramsay McMaster Golf PhysiotherapistRamsay McMaster

1. RUSHING TO THE GOLF COURSE

 

Common technical breakdowns caused:

  • Disruption of golf rhythm
  • High anxiety levels, in turn leading to tension
  • Poor control of breathing

Common injuries possible:

  • Wrist - to tendons, cartilage or bones
  • Neck - to joints, discs, ligaments or muscles
  • Low back - muscle strains, disc injuries, joint problems

 

2. DRAGGING GOLF BAG AND CLUBS

 

Common technical breakdowns caused:

  • Poor alignment in address position
  • Poor posture at setup
  • Excessive strain through particular muscles e.g. wrist & neck
  • Increased gripping

Common injuries possible:

  • Neck - to joints, discs, ligaments or muscles
  • Low back - muscle strains, disc injuries, joint problems
  • Shoulder & rotator cuff - muscle strains, tendon injury/tears

 

3. BOUNCING IN FORWARD FLEXION

 

Common technical breakdowns caused:

  • Bad flexion postures
  • Reduced activity of flexor muscles
  • Stiffens back, leading to poor sequencing of golf swing

Common injuries possible:

  • Low back - muscle strains, disc injuries, joint problems
  • Hamstring strainsww.golfmed.net

 

 

 

 

 

4. POOR ROTATION SEQUENCING

 

Common technical breakdowns caused:

  • Compensatory sway in swing
  • Poor weight transference
  • Poor balance
  • Poor shoulder position on backswing and follow through

Common injuries possible:

  • Low back - muscle strains, disc injuries, joint problems
  • Neck - to joints, discs, ligaments or muscles

 

 

5. WARMING UP WITH MULTIPLE CLUBS

Common technical breakdowns caused:

  • Compensation movements in arms
  • Altered proprioception
  • Altered weight control
  • Overswinging
  • Reversed C positions & reversed pivot

Common injuries possible:

  • Low back - muscle strains, disc injuries, joint problems
  • Left hip strains
  • Shoulder & rotator cuff - muscle strains, tendon injury/tears

6. HITTING WOODS TO START WARM UP

Common technical breakdowns caused:

  • Alters feel due to practicing power before feel
  • Over swinging
  • Incorrect sequencing
  • Use of incorrect muscles

Common injuries possible:

  • Low back - muscle strains, disc injuries, joint problems
  • Shoulder & rotator cuff - muscle strains, tendon injury/tears

7. HITTING BALLS INTO NETS OFF HARD SURFACES

Common technical breakdowns caused:

  • Jarring of body
  • Altered co-ordination

Common injuries possible:

  • Neck - to joints, discs, ligaments or muscles
  • Shoulder & rotator cuff - muscle strains, tendon injury/tears
  • Low back - muscle strains, disc injuries, joint problems

 

Ramsay McMaster is an industry leading golf specific physiotherapist who has worked with thousands of average golfers, with leading tour pros and coaches, with major golf organisations in Australia and around the world and is the founder of the Melbourne Golf Injury Clinic.

For further information, individual assessment or advice on programs email Ramsay at golfphysio@golfmed.net or visit golfmed.net

Ramsay McMaster and the Melbourne Golf Injury Clinic: Related Articles

Ramsay McMaster Golf Fitness

Your 5 Minute Golf Warm-up

Posted in Golf FitnessComments (2)

Your 5 minute golf warm-up

Tags: , , ,

Your 5 minute golf warm-up


By Ramsay McMaster Golf Physiotherapist

Sequencing Your Golf Warm Up to build up the correct `feel’ in your golf swing

 

Instructions

1. The golf exercise drills will gradually build up the correct “feel” for golf performed in the correct sequence.

2. Maintain good breathing and tempo control throughout each golf exercise drill.

3. Maintain good upright posture throughout each exercise drill.

4. Use pistol grip on both hands with each exercise drill.

5. Repeat each exercise for between15-30 seconds 2-3 times depending on time and ability to maintain form.

• Stop if you experience sharp pain, dizziness or have an acute condition. Always consult your health professional.

### Ramsay explains all the moves in the new video attached below ### 

1.BUILDING UP YOUR `GOLF FEEL’ 

Using the Flexibility & Mobility Warm-up Drill

Combined Hip Trunk & Shoulder Stretch 

Get into the lunge position, feel stretch at right hip. Maintain an upright posture and tuck in your lower abdomen. Hold golf club above head with pistol grip. Bend trunk to left side, keeping head aligned on shoulders 

Exercise 1

 

 

 

 

 

 

 

 

 

 

2. BUILDING UP YOUR `GOLF FEEL’

Using the Balance & Static Posture Warm-up drill

Standing upright in the `angel wings position’ against the wall, place a golf ball between the balls of your feet. Keep your nose and belly button in line with the ball. Tuck in your chin and look at the bottom of your lower eyelids. Keeping your arms by your side and forming a pistol grip in both hands, slowly lift the ball

up with your feet. Feel yourself getting taller as you pump up.

Exercise 2

 

 

 

 

 

 

 

 

 

 

 

 

 

3. BUILDING UP YOUR `GOLF FEEL’

Using the Core Stability Golf Drill

Push

Slowly extend your arms and thrust the body in a slow pushing movement against an imaginary truck. Feel your shoulders, neck, abdominals, gluteals and legs all work together as if you are simulating an hydraulic pump.

Exercise 3

 

 

 

 

 

 

 

 

 

 

 

 

4. BUILDING UP YOUR `GOLF FEEL’

Using Core Stability & Rotation

X-Factor Check

Keep yourself in an upright and stable posture. Place your elbows in by the side of our ribcage. Slowly rotate your trunk to the right maintaining your hips in a stable position to the front. Keep your elbows into your ribcage, feel the tension between your inside thigh and lower abdominals.

Exercise 4

 

 

 

 

 

 

 

 

 

 

 

 

5. BUILDING UP YOUR `GOLF FEEL’

Using Core Stability, Rotation & Dynamic Posture

The Cross Over Golf Exercise Drill

Stand in an upright position and maintaining good spinal posture at all times, cross your right elbow to the top of your left knee. Then cross your left elbow on to your right knee. The movements should be smooth and the speed of the exercise gradually increased.

Exercise 5

 

 

 

 

 

 

 

 

 

 

 

 

Ramsay McMasterRamsay McMaster is an industry leading golf specific physiotherapist who has worked with thousands of average golfers, with leading tour pros and coaches, with major golf organisations in Australia and around the world and is the founder of the Melbourne Golf Injury Clinic.

For further information, individual assessment or advice on programs email Ramsay at golfphysio@golfmed.net or visit golfmed.net

 

 

Ramsay McMaster and the Melbourne Golf Injury Clinic: Related Articles

Ramsay McMaster Golf Fitness

The 7 Deadly Sins of Warming-up

Posted in Featured, Golf Fitness, HealthComments (4)

Ramsay McMaster Golf Fitness

Tags: , , ,

Ramsay McMaster Golf Fitness


Golf physiotherapist Ramsay McMasterAustralian Senior Golfer is teaming with Ramsay McMaster, one of the world’s leading authorities on golf and the body to publish a series of articles on golf fitness, particularly relating to older golfers.

Ramsay is a groundbreaking golf specific physiotherapist and has worked with thousands of average golfers, with leading tour pros and coaches, with major golf organisations in Australia and elsewhere and is the founder of the Melbourne Golf Injury Clinic.

Ramsay’s vast experience working not just with professional players on all world tours but with more than 5000 average weekend players of all ages makes his insights on the game and on golf and the body invaluable.

Ramsay has some simple advice and exercises that can not only help prevent injury and prolong golfing longevity but can also improve overall mobility, stability and posture and give you a better basis for a consistent golf swing and of continued game improvement.

Just by effectively warming up, staying ‘warm’ throughout your round and warming down correctly afterwards you stand a good chance of preventing injury and playing better, more consistent golf. 

For those who do have injuries or chronic conditions affecting their golf, there are also pointers to effective treatments, programs and individual assessments.

Just by effectively warming up, staying ‘warm’ throughout your round and warming down correctly afterwards you stand a good chance of preventing injury and playing better, more consistent golf

Ramsay, an A Grade golfer himself, was the first therapist to realise the need to develop a practice specifically to service and treat golfers.

He established the Melbourne Golf Injury Clinic in 1992 and has continued to build a talented multi-disciplinary team dedicated to the treatment and wellbeing of golfers of all ages and abilities.

The clinic provides a range of services including physiotherapists specifically trained to work with golfers, golf specific myotherapists, remedial massage therapists, orthotists “working with golf orthotics”, 3D swing analysis, golf specific exercise programs, Fitball classes for golfers, “Get fit for golf” lectures for golf teams and clubs, and a number of others.

There are also new and unique programs including the “Train like a Tour Player” program and “GUR: Golfers Under Repair”.

For individual advice and assessment visit http://www.golfmed.net/ or email Ramsey at golfphysio@golfmed.net

Ramsay consults to a number of organisations including The Australian Institute of Sport Golf Unit,  the PGA of Australia and the PGA ‘s of Britain, US, Ireland and New Zealand amongst others. 

 

Golf Fitness Articles: Ramsay McMaster and the Melbourne Golf Injury Clinic.

 

Your 5 Minute Golf Warm-Up 

The 7 Deadly Sins of Warming-up

 

Posted in Golf Fitness, Health, Latest Golf NewsComments (4)



Enter your email address:

Delivered by FeedBurner


Custom Search

  • Popular
  • Latest
  • Comments
  • Tags
  • Subscribe
Advertise Here

Information