Increase the length of your drives
Improve your flexibility
Improve your consistency
Improve your endurance
Improve your balance
Improve your swing speed
IMPROVE YOUR GOLF
If you want to do all or some of the above you need a golf exercise/conditioning programme. Contact Jacki to discuss 0800568621
For more technical information carry on reading.
Physiotherapy can help to identify loss of the normal range of movement in those key joints – hips, back shoulders and wrists. Faulty patterns of movement due to loss of strength, tight muscles or bad habits can also be identified and corrected with individualised strength and stretching programmes.
Physiotherapy can also assist in your recovery from injury and get you back on the golf course more quickly.
Approximately 60% of all golfers will sustain an injury at some stage playing golf. In amateur golf players these are commonly due to overuse, poor swing biomechanics and/or hitting the ground. Most of the injuries occur in the lower back, shoulders, elbows, hands and wrists.
Set up/Addressing the Ball
- The hips should be at 45 degrees flexion, the pelvis in a neutral position ( this can be assessed by a physiotherapist and refers to the pelvic tilt not the rotation of the pelvis required by the back swing) and knees slightly bent .
- Approximately 60% of your weight should be on the back foot and you should be able to maintain balance in this position without swaying your hips to the right or losing the above set up position (Fig1). This is a stable base from which to start the back swing.
- As you move into the back swing your hips and upper back rotate in relation to your pelvis. If you are at all stiff in your hips or upper back there will be increased rotation strain on your lower back. Reduced strength in the muscles which stabilise the lower back, hipand pelvis will also lead to problems in this area and make it difficult to maintain this posture during the back swing.
- During the back swing your upper body should lean slightly away from the hole. If your upper body is leaning towards the hole your lower back will go into extension and this may lead to lower back pain. This is probably due to compensation for a lack of upper back rotation.
- As your back arm ( right arm in a right handed golfer) reaches the top of the swing it rotates backwards at the shoulder (abduction/external rotation) and the wrist cocks(radial deviation). If there is any stiffness or reduction in these two movements then the back swing is compromised and extra strain is put on the joints, especially the elbow.
- Both shoulders/arms need a stable base to work from so it is important that the shoulder blade muscles are strong .
- The wrist needs to be stable so that as your wrist cocks at the top of the back swing it does not collapse into extension. If the wrist goes into extension, overuse of the wrist extensor muscles can lead to tennis elbow.
- During the back swing your left arm comes across your chest and the shoulder joint and muscles need to be flexible. In mature golfers reduced shoulder movement in this direction may cause shoulder impingement and in younger more flexible players, excessive joint movement can lead to instability
Down swing and follow through.
- The actions of the body during the down swing and follow through are also affected by lack of flexibility in your hips, back, shoulders and wrists as well as by strength, endurance and patterns of movement
Physiotherapists are able to assess the range of movement in your hips, upper back, shoulders and wrists to ensure that you have the optimal range of movement. Current research has demonstrated the average range of movement in these joints required for the golf swing when using long irons or woods. If you have a reduced range of movement then it will affect your golf swing, the club head speed at contact, your susceptibility to injury when playing and the ability of your golf coach to improve your golf.
For all players, especially the older player (50 years and older) a conditioning programme including stretching of joints and muscles and strengthening of muscles, starting a golf game with a full warm-up, swinging with a proper technique, and having sufficient stamina for a full round – are highly recommended for those who wish to play golf .
Fatigue is believed to adversely influence coordination and reflexes and thus contribute to injury. Research has demonstrated that for older players conditioning programmes prevent injury and they also have the potential to improve performance. Programmes which incorporate flexibility, strength, endurance, speed and balance exercises that are specifically tailored to the demands of golf are likely to be the most effective. While expensive gym machines and other devices are available, equipment does not always need to be elaborate. Home-based programmes incorporating bodyweight, weighted clubs or elastic tubing resistance can be utilised