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December 7, 2010

Golf Physical Therapy: Golf Article On Core Stabilization Exercises

Filed under: Beauty and Health — Author @ 10:18 am

If you suspect golfers are not athletes take one look at Tiger Woods or Camilo Villegas, Annika Sorenstam or Natalie Gulbis. These current day golfers are serious athletes and their golf explicit exercise plans are serious exercising schedules. If you are a heavy golfer who wishes to improve your golf performance you must take your exercise time seriously. You can bet the top 10 golfers in the world work conscientiously and long at making strong, forceful bodies so as to challenge at the top level. If you read golf fitness articles or any alternative sources, you may see a major part to every one of their exercise plans is core stabilization and strengthening.


The golf swing is largely a rotary movement. Pretty much every body part revolves in diverse planes in the golf swing. The center of the body ( a.k.a. The “core” ) links the lower and upper bodies and when dynamic, creates an energy creating base to maximize speed and leverage. The core is made of the intestinal, lumbar, surfeit and pelvic floor muscles. Exercises that work these muscles are called core stabilization exercises.


To have the most carryover re making a forceful, dynamic golf swing, core stabilization exercises should mimic the movements and positions of the swing as much as possible-mainly into revolution. Reinforcing the core muscles won’t just increase swing power it will also protect the lumbar spine which takes a trouncing with needless revolution especially when in a forward bending position ( the golf swing ). The one injury and complaint that golfers have and see me for is pain in their lumbar region.


Core exercises are fantastic for most dynamic activities ( like living life ) but they’re especially vital for athletes collaborating in sports. The core exercises I have included below are from a golf performance class that I taught this past winter and all need engagement / contraction of the abdominals before and all through the exercise.


Single Leg Bridges : Single leg bridges increase strength in the glutes, hamstrings and low back muscles. Start with one leg on the ball and the other leg in the air, brace your abdominals by a little drawing your navel down toward your backbone and lift your hips upward exhaling as you go, hold for 1-2 seconds at the very top and slowly lower as you breathe. Touch your hips to the floor and straight away repeat.


Standing Theraband Resisted Trunk Rotation and Sidestep : This exercise increases strength in the oblique abdominals ( the prime rotators of the trunk ) and the lateral glutes ( muscles on the side of your hips which stabilize you laterally during the golf swing ) moving through the impact section. Place a loop of theraband around your ankles and grab a theraband anchored at elbow height. Engage the abdominals and at the same time revolve and sidestep to the left. Gently return to beginning position (this allows a controlled movement and you’re still exercising) and then repeat.


Swiss Ball Plank Exercise : The plank is a classic core exercise that predominantly braces your higher abdominals and your hip flexors. Start by engaging your abdominals. Place elbows on the ball with feet together and shoulders lined up vertical to your elbows. Maintain a flat back ( as an example, no arching down or up of the low back ) and either hold this position for time or consider moving the ball in small strategies including forward / back, side to side, in diagonals or in circles. The further the ball is rolled forward the harder this exercise becomes.


Performing these core stabilization exercises are much engaging and challenging than seated weight machines and do an even larger job of strengthening you for positions and movements that actually matter in daily existence and sport ( which is particularly applicable to golf ). Grab hold of one of our golf physical therapyand fitness articles which provide pointers to maximise your core strength and golfing potential.

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