Improving Your Golf Performance

Golf Analysis:

Your golf swing is all about proper body mechanics. A good golf swing requires full rotational capacity of nearly every joint involved and must be done – efficiently – easily – explosively – repeatedly. Many swing faults are directly attributable to poor joint mobility, resulting from soft-tissue restrictions.

A proper golf analysis will focus on the following:

  • Determining which structures are affected along the Golfers kinetic chain. We focus on more than just the chief area of restriction.
  • Identifying the antagonistic structures (opposing muscle groups) to those that have been identified as the primary structures causing the imbalance.
    Since function and performance is based upon balance and coordination, an opposing soft-tissue structure is always affected by restrictions in the primary structure.
  • Treating each soft-tissue dysfunction with the appropriate technique to restore full function to the affected structures.

The result is almost most always an improvement in Golf performance. Using this process has helped hundreds of Golfers achieve their goals and prevent numerous injuries from occurring.

Common swing faults occur due to tight shoulder, tightness in the hip joint, spinal injuries, and repetitive strain injuries. When shoulder rotation is restricted the body compensates with excessive spinal rotation. This can result in back injury because most people already lack flexibility in the spine. In addition, golfers will notice that they have difficulties in keeping their eyes on the ball and/or maintaining an optimal swing plane. This results in fat or thin shots. When the golfer attempts to compensate at the shoulder joint, the chances of a hook or slice increases. Tightness in the hip joint rotational muscles places additional strain on the rotational requirements of the shoulder or spine. Often a golfer will compensate by lifting up during the back swing and then chop down on the ball resulting in a fat shot. Wrist and elbow injuries often occur when the body does not have the capacity to effectively compensate at either the shoulder or spine. The wrists are then over-used to drive as well as decelerate the golf club. These swing faults are often easily corrected by addressing the physical restriction the golfer has in their body.

Stretching is often not enough to release these restrictions

Even individuals such as professional golfers who are constantly stretching find it difficult to release soft-tissue adhesions. This is why so many professional and amateur golfers are turning to Active Release Technique (ART), Graston, Acupuncture and stretching to release and remove these restrictions.

Often muscle groups will literally adhere to each other, preventing the sliding necessary for full mobility. During normal stretching, the first tissue that elongates may not be the scar tissue, but the normal healthy tissue. After the restriction has been removed an effective program of stretching will often be enough to stop the restrictions from returning.

Applying soft tissue techniques to golf related injuries

In order to effectively balance your muscles and remove joint restrictions, you must first identify your unique pattern of muscle imbalances. By utilizing a series of muscle balance and swing analysis tests,  the exact type, extent, and location of muscle restriction can be identified.  The use of ART treatments and follow-up stretches will help remove and resolve these restrictions, in addition to strengthening the muscles with weight training to prevent re-injury.

 

Written by:

Dr. Robert Inesta

Charles DeFrancesco

 

 

Skinny for the Summer

To get that ideal “beach body,” you need to eat right AND exercise. One cannot exist without the other. Rather than obsess over crazy workouts or counting calories, the most important change you can make to promote weight loss is to alter your environment and your habits in order to make weight loss and health second nature. According to Dr. Mark Hyman, “the key to changing habits is to understand how change really occurs. And for the most part, it occurs by design, not by accident or wishful thinking. It occurs by transforming the unconscious choices we make every day, shifting them so that the automatic, easy, default choices become healthy choices, not deadly ones.”

The old adage, “you are what you eat,” is key when discussing diet. While the amount of food is important, the types of foods we eat are just as important.  Sugar is toxic and it is very important to limit foods with extra sugar in order to see weight loss.  Many people have food cravings and find change to be extremely difficult.  As stated before, in order to change your eating habits, you must change your environment. Do not keep candy, chips, and sugary items in your house. Place fruits and nuts within easy reach. Make fruit more accessible by cutting it up and displaying it. Do not go to the sections of the grocery store where you may be tempted to buy unhealthy items. Similarly, try to avoid restaurants or shops where you have a weakness for their unhealthy choices. Serve meals in portions, put away leftovers, and use smaller plates so you can  eat less. Find new recipes online and keep condiments handy in the house to flavor food. Also, plan your food and snacks in advance so you never have to “cheat” and so you are never left hungry and have to grab something unhealthy. Change is possible if you have a plan!

Similarly, you need to have a plan for exercise. Make sure to set aside time to go to the gym and workout. Make it a priority and schedule it into your calendar. Exercise should be easy, so find your obstacles to working out and create a solution to them!  Also remember that cardio is not enough to change your body; resistance training is necessary to boost your metabolism, increase muscle mass, and burn fat. Work with a personal trainer to learn how to safely exercise and have him make you a routine to follow. Change your current habits and start your routine to see results!

It is all about having the motivation, ability, and a trigger to change. We live in an unhealthy world, so we need to create our own healthy environment and design it to make it easy to do the right thing. That is how we create health and it is the key to success in weight loss and transformation of mind and body.