Here is another flexibility exercise that will help improve those tight hamstrings. This is an active or dynamic type of movement that calls upon trunk stability for correct execution. This is also more advanced than the previous one, so make sure you are able to keep the knee straight and foot pulled back. If you can’t then stay with the wall assisted stretch a little longer. Good Luck!
Posted under Exercise Tips, Exercise Videos
This post was written by Mark Tolle on April 23, 2009
I have been busy working on and implementing a functional movement screen into my assessment of golfers. This functional movement screen was created by Gray Cook, a Physical Therapist and Strength Coach that has made a huge difference in athletes performance. More about this later.
What I want to do today is share the first of 3 exercises that I am using to help improve the flexibility and mobility of the hamstrings and hip. Gray has found much success with these as I have. Hamstring flexibility is important in all kinds of activities and often times can be difficult to improve. I pride myself in using various approaches in improving flexibility and mobility in my clients but really want to share these exercises.
This video here should be utilized first, and then as your flexibility improves you can move on to the next ones I will be sharing. So here you go!
Posted under Exercise Tips, Exercise Videos
This post was written by Mark Tolle on April 11, 2009
Core training for golfers is topic that is discussed quite frequently. I believe it is essential to have a good understanding of the core and how you should approach exercise selection and training. The core is the muscular area that makes up the pelvic and abdominal region of the body. There are essentially hundreds of different exercises that focus in on the core area. You can do anything from muscle specific training we taught back pain patients, to medicine ball training, to Pilates. The bottom line is, we all need a core that functions correctly and has strength, and endurance.
The importance of a correctly functioning core is, that we need it for all other movements our body goes through. It helps direct functional movement patterns by controlling and transferring forces through the body.
Now when it comes to the golf swing this is the key point. A golfer needs to have control of their core and the ability to stabilize in the correct sequence of the swing. What this does, is allow the energy develop in the backswing (coil) to be transferred through the body during the downswing and follow-through (uncoil). The golf swing is essentially the loading and unloading of energy to be imparted to the golf ball.
Here are 2 exercises that first must be mastered before you do more complex or dynamic core training. good luck!
Posted under Exercise Tips, Exercise Videos
This post was written by Mark Tolle on March 13, 2009
Here are a few more golf specific exercises to help improve the strength and stability in the hips. Improved stability will help correct the slide and sway many golfers have in their golf swing.
Posted under Exercise Tips, Swing Faults
This post was written by Mark Tolle on February 16, 2009
As golf fitness specialists, we know that good mobility through the hip, especially internal rotation is very important. It can effect many positions in the golf swing as well as cause swing faults. Two of those swing faults are seen quite frequently in golf swings. I am talking about a slide and a sway. The slide is when the pelvis/hips move excessively toward the target during the downswing. The slide is then the opposite, where the hips and lower body move away from the target during the backswing. Both of these result in altered weight shifts and loss of power.
A second physical component to both of these swing faults is the ability to stabilize through each hip. This stability requires both strength and neurological control in the hip musculature. I recently showed a nice muscle activation technique that helps improve both mobility and stability. So, I wanted to follow up with a few exercises that helps in developing these needed components of hip function in the golf swing. Give these a try.
Posted under Exercise Tips, Swing Faults
This post was written by Mark Tolle on February 11, 2009
Good hip mobility is very important in the golf swing. A golfers ability to rotate around each hip in the swing helps reduce swing fault tendencies. Additionally it helps save the low back from unnecessary forces. Use this low level isometric exercise to help release tightness in the hip and improve stabilty.
Posted under Exercise Tips
This post was written by Mark Tolle on January 18, 2009
Warming up before every round of golf or practice session is important. A warm up routine helps prepare the body for the work it is about to do. It should also be dynamic, that is, consist of movement patterns that mimic the movements of the activities about to be performed. Here is a short video of my warm up that I do before hitting balls. Remember you should do this warm up first and then hit balls, chip, putt and go play.
Posted under Exercise Tips, Exercise Videos
This post was written by Mark Tolle on January 2, 2009
I have treated a lot of golfers with back pain and this can be very challenging. The thing about back pain is that the cause can come from many different problems. So it takes a systematic assessment to help guide the exercise program.
I have personal experience with back pain and can tell you the one thing that gives me the most relief when I have a flare up is an exercise called the static back. It’s goal is to unload the spine and decrease pain and spasm. So anytime you have a flare of low back pain try this simple exercise. Good Luck!
Posted under Exercise Tips, Golf Injuries
This post was written by Mark Tolle on November 23, 2008
The set up to the golf swing is one of the most fundamental aspects of the swing. If your set up posture is bad, your swing will be bad. A common set up fault is the C-posture, that is, the slumped over position we often see. Your head is forward and curved down and the upper back and shoulders are excessively curved forward. This hunched over position really limits your shoulder turn and your ability to make a good backswing.
Sometimes the cause of this C-Posture is just a poor understanding of the golf set up position, but for the majority of golfers it is caused by muscle imbalances and joint restrictions that developed over time. The muscles in the upper back become weak and or tight. It is common for the lats and shoulder rotators to become tight. The lats attach on the back of the pelvis and go up the back and come under to the front of the shoulders. This is why the pelvis can have a strong influence on the shoulders & our upper body posture.
There are several exercises which help in restoring correct posture and upper back mobility. Here are 2 good ones I use quite often. If you have a C-posture in your set up, try these.
Good Luck!
Posted under Exercise Tips, Swing Faults
This post was written by Mark Tolle on November 23, 2008
A good shoulder turn into your backswing & follow through are essential in having a powerful swing. Often times golfers tend to twist from the low back (lumbar spine) rather than the upper back (thoracic spine)during the swing. The low back was not designed to rotate to the degree it often does during the golf swing. This can lead to extra stress and ultimately injury. The upper back on the other hand is actually designed to rotate much better and to a greater degree.
With all the bad posture positions we put ourselves in, like sitting at a desk or driving a car, we tend to get stiff over time. This stiffness in the upper back limits our rotation/shoulder turn during the golf swing.
We are always looking for ways to increase our flexibility, so try these 2 exercises
today to help increase that shoulder turn.
Good Luck!
Posted under Exercise Tips, Swing Faults
This post was written by Mark Tolle on November 23, 2008
