Warm Up For Golf

Well it feels like spring is in the air and the golf courses are getting busier again! So, I thought I would address another question that  I get asked:

“Should I warm up for golf?”

As a physiotherapist this seems like a obvious answer -YES you should warm up for golf -   Just as you would warm up for any other sport. Although on the surface golf may seem like a fairly gentle activity it actually involves lots of walking with intermittent strong bursts of activity.  This can be a recipe for problems especially with the spine. It is important to warm up the body for the activity and prepare yourself to play the best golf you can.  

1.AIM: Warm up the Whole body:

Start with warming up the whole body by a brisk walk - allow the arms to swing by your sides - slowly increasing the range that you swing the arms through.

Continue the walk for 5 minutes.

2.AIM: Loosen the trunk:

Cross the arms over the body - keep the hips square and rotate the trunk in each direction.

x 5 repetitions.

3. AIM: Stretch the back of the arms:

Take one arm across the body at a horizontal level and gentle add pressure on the upper arm to further increase the stretch.

Hold 20 seconds each arm.

4. AIM: Stretch the upper back, shoulders and arms:

Take the fingertips behind the head: Shrug shoulders and then drop shoulders. / Take the elbows back and then forward / Take the arms out to the side palms up and return to the start.

x 5 repetitions.

5. AIM: Mobilise the whole spine into flexion:

Roll downs: Lean against a tree with feet approx 1 foot from the tree. Nod the head and roll down - try to roll bone by bone as you curl down - if you feel any tension in the legs or back bend the knees to allow you to continue the roll down.

X 5 repetitions.

6. AIM: Mobilise the whole spine into extension:

Put your hands on your bottom and gently lean back.

X 3 repetitions.

7. AIM: Improve balance and stretch the sides of the body:

Take two arms up in the air and reach for the sky.

Hold the body straight then  lean to the right and then the left.

Return to the vertical and then relax

X 3 repetitions.

8. AIM: Loosen the hips:

Stand on a curb and allow one foot to dangle off.  Swing the leg back and forth to release the hips. Do not to try to push the legs just allow momentum to move you.

X 20 repetitions. each leg.

9. AIM: Stretch the calves:

Lean against wall and stretch the leg behind you. Ensure the rear foot faces forward. Stretch with the leg straight and bent.

Hold each x 20 seconds.

10. AIM: Improve the dynamic movement of the trunk.

Hold the hands together, flex the trunk as if you were leaning forwards to take a swing and start to rotate the body to the right and left - slowly increase the speed of the movement.

Continue 30 seconds.

11. AIM: Improve the balance and improve the neuro - muscular connection:

This is very important for golf as golf is very much a mind - body activity so it is important to “wake up” the neural system to improve the neuro - muscular (brain to muscle) connection.

Balance on one leg try to keep tall.

Try to maintain for 20 - 30 seconds - if this is too easy then close the eyes.

12. AIM: Get golf ready:

Finish the warm up with some putting, chipping and driving practice.

These exercises are of course not a comprehensive warm up but are intended to get you started and help improve your game and prevent injury.

You should not feel pain with any of the above exercise and should seek advice from a doctor or professional if you have any symptoms or concerns.  Victoria would be very happy to guide you through a warm up for golf.

Walking For Health

I often get asked “Is walking really so good for you?” Well the answer is yes it is!  Here you will find some of the benefits to regular walking.

• Walking is a weight bearing activity so helps to maintain bone density and prevent osteoporosis.

• Walking improves muscle strength, balance and endurance.

• Walking is a a cardio -vascular activity and so helps to protect the fitness of the heart and lungs.

• Walking helps in weight management.

• Walking can improve mental health and give a sense of well being.

• Regular walking can help in the management of condition such as diabetes, high cholesterol and high blood pressure.

I am also often told “I can’t walk due to my arthritis.”  

This is not quite true but you may need to modify where you walk and for how long. Walking on uneven ground or hard pavements can be aggravating for arthritic conditions but walking across a park or on firm grass can cushion the joints and allow you to access the great outdoors again. Walking will boost the muscles around the joints which will help to protect them. You may of course need to limit the length of time you walk for until you can build your strength.

If you are finding your walking endurance is failing due to joint or muscle pain I would be happy to see you for an assessment and devise a plan to address any problem areas. Before you embark on a new exercise please do also seek the advice of your GP.

Ski Fit

The season has already started but if you still have a few weeks before that precious weeks skiing don’t delay and start some exercises now.

The whole body is involved with skiing but the five key areas are:

Quadriceps: Theses are the muscles on the muscles on the front of the thighs and play a crucial role in your ski position and stabilising the knees.

Exercise:
Squats - Stand with feet hip width apart and bend knees - keep the knee cap aligned over the second toe.

Lunges - Stand with feet in stride stance and bend both knees to bring the back knee to the ground. Do not allow the front knee to move in-front of the foot. Repeat with the other leg forward.

Hamstrings and Gluteals: These are the muscles at the back of the thigh and the buttocks.They play a very important role in stabilising the hips and upper body as it leans forwards in a ski position.

Exercise:
Bridge - Lie on your back with the knees bent, feet on the floor. Roll the low back into the floor and curl up. Squeeze the bottom as you curl to avoid the hamstrings from cramping. The exercise can also be completed with legs on a ball or feet flat against the wall.

Adductors and Abductors: Theses are the inner and outer thigh muscles. The inner muscles work to keep your skis parallel and the outer muscles keep your torso stable and assists with steering.

Exercise:
Resisted abductors and adductors. Stand with the band around your ankle and attached to a door. Pull the leg into the body and away from the body.

Gastrocnemius and Soleus Muscles: These are the calf muscles.  They work to absorb shock and keep your upright and balanced.  It is important that they are flexible as well as strong.

Exercise:
Strengthening - Calf Raises with bent and straight knees.
Stretching: Lean against wall and stretch the leg behind you. Ensure the rear foot faces forward. Stretch with the leg straight and bent.

Core and Spine:The abdominal and Spinal musculature have to work very hard in the semi bent position of skiing and this can add huge strain.

Exercise:
A graduated exercise program is important to build  the layers of core strength. However, in the absence of any spine problems simple exercises can be started.

1. Sit ups.

2. Superman - Position your self on all fours, engage the core. Lift the opposite arm and leg. Keep the trunk still

Triceps: These are the muscles at the back of the arm.  They are important in pushing with poles.

Exercise:
Triceps Extensions - hold a small weight in the hand. Put the hand on your hip and face the elbow backwards. Keep the upper arm still and straighten the elbow. Repeat on both arms.

You should not feel pain with any of the above exercise and should seek advice from a doctor or professional if you have any symptoms or concerns.  Victoria would be very happy to guide you through a prepare to ski session.