Wednesday, October 9, 2013

Tee Up with These Strengthening Moves


For our third and final article in Treat Yourself Therapy's Golf Series, we will discuss which muscle groups should be included in your regular workout to improve your golf game. Strengthening the muscles used in golf will result in less injuries and more power for your swing, improved driving distance, and club head speed. 

Instructions for all exercises: Consult your doctor if you are new to working out. Start by using light weights and increase as you are able. Try doing 3 sets of 8-12 repetitions with a short rest break between sets. 

Forearm Twists: This exercise should be done with a light weight, usually between 3 and 5 pounds. Begin by holding the dumbbell on one end and bringing your elbow into your side. Your thumb should be facing up, your elbow should be bent to 90 degrees, and the free end of the weight should be in the air. Gently rotate the weight by turning your palm up (shown below, left), pause and then slowly rotate the palm down (shown below, right), controlling the weight. Switch arms. Home move: Use a hammer instead of a dumbbell. Begin by holding close to the anvil if the weight is too heavy and place your hand further out as you get stronger.

FASupinationFAPronation













Wrist Lifts: Hold a light dumbbell, between 3 and 5 pounds, and bring your elbow into your side with your thumb facing up. Allow the weight to gently pull the wrist down towards the floor. This will be your starting position (shown below, left). Lift the weight up (shown below, right), pause, and then control the release back to the starting position. Switch arms. Home move: This exercise can also be done by holding a golf club or a hammer instead of a dumbbell. If you are a beginner, hold closer to the weighted end to make it easier.

WristLiftStartWristLift


 











Row: Adjust the seat height so that your feet are flat on the lower bar of the machine or the floor. Your hips and knees should be close to 90 degrees. Adjust the seat depth so you can reach the handles comfortably. Before grasping the handles, rotate your shoulders back and down to engage the muscles of your shoulder blade. Reach for the handles and grip them lightly as you pull the bar towards your chest. Remember to keep your back straight. Release the bar back to the starting postion slowly and with control. This exercise is great for the postural muscles! 

RowRowStart


















Shoulder Rotation: Standing with your elbow touching your side and bent to 90 degrees, wrap resistive bands around your hands until the length is shoulder width apart. Roll your shoulders back and down before starting. With your palms facing each other, gently pull the band apart, keeping your elbows close to your side. Slowly return to the starting position. You should feel this exercise in your shoulder blades.

ERStartER









Crunch








Crunch: Lie on your back with your knees up and your feet flat on the floor. Place your hands behind your head and lift your upper body up into a crunch. Release by slowly returning your upper body to the floor. Be careful not to pull on your head, which can strain your neck, and think of the movement of your abdominals as an in and out motion rather than an up and down one.


Oblique crunch



Side crunch: Start by lying on your back with your knees up and feet flat on the floor. With your hands behind your head, lift your upper body up and gently turn to one side, as if you're bringing your shoulder towards the opposite knee. To release, return to center and lower down slowly.




Bridge



Bridge: Begin by lying on your back with your knees bent and your feet flat on the floor. Your feet should be shoulder width apart.Tighten your buttock muscles and lift your bottom off the ground. Keep your back straight during this exercise. Pause for 5 seconds. Slowly release to the starting position.





Reverse Crunch: Lie on your back with your knees bent and feet flat on the ground. Place your arms next to your sides for support. Tightening your stomach, lift your feet off the floor until your hips are at a 90 degree angle. Come back down slowly and with control, only lightly touching your toes to the floor.  

ReverseCrunchReverseCrunch2






Quadraped 









Alternating Arm and Leg Lifts: This exercise is done on your hands and knees. Once you are in position, tighten your stomach muscles to support your back, and lift one leg, holding it out straight behind you. Hold this position for 5 seconds and then switch legs. This move can be intensified by lifting one leg and the opposite arm simultaneously.




LegPress
Leg Press: Adjust the seat depth of this machine so that your hips are around 90 degrees. Place your feet, shoulder width apart, on the platform. Push the platform away from you, using your leg until your knees are almost straight. Control the release back to the starting position. Home move: Squats: Stand with feet about shoulder width apart. Keeping your back straight, tighten your stomach muslces and bend both knees, as if you're going to sit in a chair. Most of your weight should be in your heels, rather than the balls of your feet. Straighten your knees to return to the starting position. During the squat, do not allow your knees to go past your toes. You can hold weights by your side or on your shoulders to intensify this exercise.


 LegExtension


Leg Extensions: Adjust the seat depth of this machine so that the axis of movement lines up with your knee joint and the bottom pad is on the lower part of your shin (shown, left). Grip the handles and tighten your stomach muscles to support your back while genlty straightening your knees, lifting the weight up. Pause and slowly return to the starting position.




HamCurl



Leg Curls: With the machines axis lined up with your knee joint and the bottom pad against the lower part of your calf (shown, right), gently bend your knees, lifting the weight up. Use the handles and tighten your stomach to protect your back. Pause and slowly return to the starting position.



  
Lunge




Home move: Lunges: From a standing position, step forward with one leg into a lunge by bending the front knee. The back leg will stay somewhat straight. Make certain that the knee of the forward leg does not extend past your toes. Pause. To come out of this position, push forward with the back leg and squeeze the thigh muscles of the front leg to come into a standing position. Then step forward with the opposite leg. You can use ankle weights or hold light dumbbells to increase the intensity of this exercise.




Hip Abduction: Begin by standing beside a chair, or other stationary object, placing your right hand on the top of the chair for balance. Bring your left leg out to the side, keeping your foot relaxed. Pause and then return to the starting position. To switch sides, simply turn around. Increase the intensity by using ankle weights for this exercise.

HipAbdStartHipAbd


















We hope these tips have helped improve your overall health, as well as your golf game! Refer back to our other artices, 12 Stretches to Improve Your Golf Game and Good Golf Mechanics, to make sure you receive all of our suggestions. If you have any questions or comments, feel free to email us at Questions@TreatYourselfTherapy.com. We'd love to hear from you!


Treat Yourself Therapy, LLC provides innovative and inexpensive do-it-yourself videos for people unable to attend hand therapy. These videos were developed by Jessica Karge, OTR, CHT and Kathleen Papi-Baker, OTR,CHT, both certified hand therapists who have over 40 years of combined clinical experience. To learn more, visit www.TreatYourselfTherapy.com.

Good Golf Mechanics


Most injuries in golf are caused by faulty body mechanics.  Athletic Performance Research has shown that the golf swing produces forces on the lower back that are seven times your body weight.  So, it makes sense that the lower back is the number one injured area in golfers, followed by the elbow, shoulder, and wrist.  For amateur golfers, the main cause of injuries is faulty swing mechanics. The best way to avoid injuries is to do what it takes to get your body in shape for golf and to consult a golf pro to make sure you have an efficient, functional, “healthy” swing.

Placing the clubs in the cart using good body mechanics.We will leave the evaluation of the mechanics of your golf swing up to you and your pro. There are, however, some simple principles of proper body mechanics, aside from your swing, that you can incorporate into your game to prevent injuries.  




If you’re using a cart, follow these tips when placing your clubs on the cart. Place one foot on the back step of the cart when lifting.  Remember to keep your back straight.  














Carry the clubs with the elbow straight.Avoid leaning to the side when carrying clubs. 



If you carry your clubs, keep the elbow straight to avoid stress to the wrist and forearm. Keep the back straight, engaging your core by tightening your abdominal muscles, and avoid bending to the side. Every 50 feet or so, switch the bag to your other arm.









Tee up and retrieve the ball by bending at the hips and knees. 




When teeing up the ball and repairing divots, bend at the hips and knees, not at the waist, keeping the back straight.  If you’re not able to bend at the hips and knees, come into a lunge position with one foot forward and kneel on the back leg.  Press back with the forward leg to come back to standing.  








The golfer's lift helps to protect the back.






When taking the ball out of the cup, again, bend at the knees and hips, with a straight back. If this isn’t an option, bend at the hips, raising one leg behind you to protect your back. Reach for the ball with the same arm as the supporting leg while holding the club with the other hand to help with balance. 







Keep your golf game healthy by remembering these tips!  Also, don’t forget to try the stretches from our last blog, 12 Stretches to Improve Your Golf Game. Our next article will cover which muscles to strengthen to help you fine tune your body for the game. Share them with your friends and have fun!

Treat Yourself Therapy, LLC provides innovative and inexpensive do-it-yourself videos for people unable to attend hand therapy. These videos were developed by Jessica Karge, OTR, CHT and Kathleen Papi-Baker, OTR,CHT, both certified hand therapists who have over 40 years of combined clinical experience. To learn more, visit www.TreatYourselfTherapy.com.



12 Stretches to Improve Your Golf Game


Golf is a physically demanding sport that can result in injuries to the neck, ankle, and everywhere in between. Many golfers suffer from injuries every few months or so and even the pros get golf-related injuries. You probably realize that golf requires balance, strength, and endurance, but have you thought about how flexibility, coordination, and good posture and body mechanics can affect your game?

In this series, we will offer suggestions on which muscles to stretch, which to strengthen, and provide hints on improving your posture and using good body mechanics on the links. So whether you want to increase your club head speed or play 18 holes instead of 9, read on!

The importance of flexibility can’t be stressed enough. Since golf requires quick, repetitive motions, it’s imperative to stretch before practicing or playing a round. Stretching as part of your cool down routine also helps to reduce muscle soreness. In fact, the stretches we’ve suggested can be performed on a daily basis and will help to improve your posture, muscle balance, and maybe even your swing performance!

Instructions for all stretches: When stretching, you should feel mild discomfort or a stretching sensation. Avoid pushing to the point of pain and try holding each stretch for 20-30 seconds. 


A stretch to prevent tennis elbow.

Forearm Stretch 1: Straighten your elbow with your arm in front of you and the palm facing down. Now use your other hand to gently bend the wrist down towards the ground until a stretch is felt. You may feel it on the top of your forearm close to your elbow or all the way down to your wrist. You can intensify this stretch by making a light fist. Switch sides. This stretch helps prevent tennis elbow. You can learn more about treating your tennis elbow at www.TreatYourselfTherapy.com/tennis-elbow.


A stretch to prevent golfer's elbow.



Forearm Stretch 2: Start with your palm facing up. Straighten the elbow in front of you. Using your opposite hand, gently stretch your wrist and fingers towards the ground. You may feel this stretch from your fingertips up into your elbow. Switch sides. Golfer's elbow can be aided with this particular stetch. Read more about treating golfer's elbow at www.TreatYourselfTherapy.com/golfers-elbow.


Chest stretch before golf. 


Chest Stretch: Hold the golf club in both hands overhead and slowly lower the club behind your head until the elbows are at 90 degrees. Hold this position, feeling the stretch in your shoulders and chest.



A good stretch for the front of the shoulder. 



Shoulder Stretch: Hold the club with both hands, palms up, behind your back. Roll your shoulders up, back, and down. Now gently raise your arms with the elbows straight until a gentle stretch is felt.







Sidebend Stretch StartSidebend Stretch 




Sidebend Stretch: Start by holding the golf club in both hands. Raise your arms over your head. Gently lean to one side until a stretch is felt along your torso. Slowly return to the starting position. Switch sides.




  
Rotation StretchRotation Stretch starting position.





Rotation Stretch: Begin by holding the club in both hands at shoulder height. Turn your right foot slightly inward. Now gently rotate your body to the left, feeling the stretch along your side and hip. Slowly return to the starting position. Switch sides.







Calf Stretch

Calf stretch: Using the club for balance, step forward with one leg. The heel of the back leg should be flat on the ground. Then lean forward, shifting your weight into the front leg, until a stretch is felt along the calf of your back leg.
Soleus Stretch





Calf Stretch 2: From the calf stretch position, gently bend the knee of the back leg. Switch sides.








Quad Stretch

Thigh Stretch: Place the club in your left hand for balance. Using your right hand, grab your right foot, bending your knee behind you. You should feel this stretch in the front of your thigh. Switch sides.
Stretching the front of the hip.






Hip Stretch: From the Thigh Stretch position, gently pull your leg further back at the hip, keeping the back straight. The stretch should move to the front of your hip. Switch sides.






Hamstring Stretch

Thigh Stretch 2: Start with your legs shoulder width apart. Tighten your stomach muscles to protect your back. Using the club for balance, gently lean forward from the hips, keeping your back straight, until you feel the stretch in the back of your thighs. To come out of this stretch safely, check to make sure you are tightening your abdominals and gently bend your knees before straightening up.





Piriformis Stretch 2



Hip Stretch 2: From a standing position and using the club for balance, place one ankle over the opposite knee, as shown. Keeping your back straight and your stomach muscles tightened, gently squat down until a stretch is felt along the side of your hip and glutes.




We hope you find these stretches helpful. If you have any questions, feel free to email us at Questions@TreatYourselfTherapy.com. Our next article in the golf series will cover using good body mechanics on the course, so check back often!



Treat Yourself Therapy, LLC provides innovative and inexpensive do-it-yourself videos for people unable to attend hand therapy. These videos were developed by Jessica Karge, OTR, CHT and Kathleen Papi-Baker, OTR,CHT, both certified hand therapists who have over 40 years of combined clinical experience. To learn more, visit www.TreatYourselfTherapy.com.