Golf Osteo

Anti-rotation exercises increase strength and stability in our core which will help increase your clubhead speed and reduce the risk of low back pain ✅✅✅ . . You may be thinking why would I want to resist rotation when golf requires so much of it? 🤔 However, this anti rotation allows us to connect the lower and upper body to ensure no power is lost through the sequence of our swing . . Anti-rotation training helps golfers crease a more efficient transfer of force from the ground, up through the body and out to the clubhead 🏌️

Upper and lower body separation mobility ensures we maintain good posture as well as creating power to our swing ✅ . . Spinal and hip restrictions can result in a lack of upper and lower body separation and can be detrimental to our swing. It can result in loss of posture and over the top swing🏌️ . . We need our upper body to rotate around a stable base in our backswing to maintain good posture. We need our pelvis to rotate first in our downswing creating power and maintaining good posture ✅ . . Here are some exercises which can help achieve rotation of our upper and lower body independently to each other👌

The glutes stabilise our pelvis and provide power through our swing resulting in control and distance to our shots ✅ . . They enable us to rotate around a stable body and push into the ground giving us explosive power. Weakness of the glutes can result in inconsistent shots and loss of power to our swing ❌ . . Here is an exercise which every golfer should be performing. Is directly improves hip extension and a stable core which will in turn provide us with stability and power to our swing 🏌️

Chicken winging is a term which describes the break-down of the lead arm through impact 🐤 . . Physical issues which can lead to this are usually lower body issues in not generating enough power, lower body not initiating the downswing, steepening of the swing plane, and loss of external rotation of the lead arm. Some Strength issues which can help improve are: ✅✅✅ . . • Glute bridges: activation and strengthening to improve lower body stability to generate power 🔴 . . • Squats: strength and mobility improving symmetrical strength to push into the ground and create speed 🔵 . . • Thereband external rotations: improving range and supporting muscles for rotation through the shoulder ⚫

Chicken winging is a term which describes the break-down of the lead arm through impact 🐥 . . Physical issues which can lead to this are usually lower body issues in not generating enough power, lower body not initiating the downswing, steepening of the swing plane, and loss of external rotation of the lead arm. Some mobility issues which can help improve are: ✅✅✅ . . General leg stretches: adductors, hamstrings, quads with lunges, side lunges, twists etc - will help loosen tight lower limb muscles and improve joint range of motion . . Open books: improving spinal mobility can assist with steep swing lines and separating upper and lower body to initiate the downswing . . Pec stretch: releasing off tight musculature at the front of the chest and directly impacting greater range will help the lead are roll through impact

Casting/Scooping are swing characteristics which refer to premature release of the wrist angles during the downswing 🏌️ . . Physical characteristics which can cause this are lack of drive from the lower body during the swing, poor forearm and grip strength and inability to extend the trail wrist. Here are some strength exercises which can help: . . • Single leg glute bridges: the glutes stabilise and drive power in our golf swing and allow the lower body to initiate and create force 🔵 . . • Wrist/elbow rotations: improving grip and forearm strength will help prevent breakdown of wrist angles through the swing ⚫ . . • Wrist strengthening with club: whilst encouraging radio/ulna deviation and further strengthening wrist and forearm muscles🔴

Casting/Scooping are swing characteristics which refer to premature release of the wrist angles during the downswing 🏌️ . . Physical characteristics which can cause this are lack of drive from the lower body during the swing, poor forearm and grip strength and inability to extend the trail wrist. Here are some mobility exercises which can help:✅✅✅ . . Clockface: encouraging hip mobility and strength to initiate the downswing which is needed to create power through the swing and prevent the upper body from dominating which can cause casting/scooping 🔵 . . Wrist mobility with club: figure 8’s with the club in the hand can help improve wrist mobility and strength ⚫ . . Wrist extension stretch/articulation: wrist extension and radial deviation is needed in the trail hand in order to maintain wrist angles and this exercise can directly improve this needed range of motion 🔴

Reverse Spine angle is a golf swing characteristic when there is an excessive upper body backward bend during the backswing 🏌️ . . This swing characteristics is one of the most common causes of low back pain. Physical characteristics which can cause this characteristic are inability to rotate the upper body around a stable pelvis, trail hip internal rotation and weakness through the core and glutes. Some strength exercises which can help improve these issues include: ✔️✔️✔️ . . • Parloff press with rotation – core abdominal strength being engaged with an anti-rotation exercise will improve strength needed for a controlled swing 🔵 • Deadbugs – a must do exercise to engage core strength and learn to dynamically control the core 🔴 . . • Bridges – gluteal strength needed to control the body throughout the swing and prevent collapse or loss of posture ⚫

Reverse Spine angle is a golf swing characteristic when there is an excessive upper body backward bend during the backswing. This swing characteristics is one of the most common causes of low back pain 🤕 . . Physical characteristics which can cause this characteristic are inability to rotate the upper body around a stable pelvis, trail hip internal rotation and weakness through the core and glutes. Some mobility exercises which can help improve these issues include: . . • Open books – encouraging rotation around a stable pelvis enables us the ability to separate upper and lower body needed for flexibility and power in our golf swing 🔵 . . • 90-90 – hip internal rotation directly being improved through glute and capsular stretch (identify if there is a pathology with the hip before performing this stretch) 🔴 . . • Side bending and lat stretch – improving lower back side-bending and improving lat flexibility will improve mobility directly needed to prevent reverse spine angle⚫

The late buckle is a swing characteristic which is determined by a drop in the knees after the point of impact. Physical reasons which can cause this are weakness through our core and glute muscles, restrictions to hip or ankle, or lower back pain. Here are some strength exercises to improve stability of core and gluteal muscles: ✔️✔️✔️ . . - Standing side leg raises: This helps strengthen glute med and an important muscle to stabilise the hip and pelvis which will prevent buckling at the hip 🔴 . . - Advanced Bridges: see previous posts for regression but this exercise will strengthen core, glutes and hamstrings which will allow for extension and explosion into the lead leg during the follow through, again preventing the buckle⚫ . . - Donkey kicks: strengthening glute max will again allow extension and straightening through the swing and prevent collapsing of the leg🔵

The late buckle is a swing characteristic which is determined by a drop in the knees after the point of impact. Physical reasons which can cause this are weakness through our core and glute muscles, restrictions to hip or ankle, or lower back pain. Here are some mobility exercises to increase hip and ankle mobility: ✔️✔️✔️ . . - Knee to wall: An exercise to improve dorsiflexion at the ankle; an important motion which is commonly restricted. Improving ankle range of motion can prevent any block through the golf swing from the ground up 🔴 . . - Lunges with rotation: improving hip mobility combining with functional upper back range of motion ⚫ . . - Glute stretch with rotation: again improving hip range of motion with a string stretch to the gluteal muscles and improving capsular range of motion and training upper body rotation and mobility which is required through our golf swing🔵

The slide is any excessive lower body movement towards the target during your downswing🏌️ . . This can result in a loss of power to our swing. Physical characteristics which can cause this are the lack of ability to rotate around the lead hip, inability to separate upper and lower body, and lack of glute strength. Here are some strength exercises which can help improve glute strength:✔️✔️✔️ . . - bridges: encourages core and glute strength to help stabilise lower back, pelvis and hips⚫ . . - clams: strengthening the gluteal muscles to encourage a stable lower body during the golf swing🔴 . . - straight leg side extensions: strengthening glute med which is an important muscle to stabilise lateral movement and a must exercise for someone who is sliding 🔵

The slide is any excessive lower body movement towards the target during your downswing🏌️‍♂️ . . This can result in a loss of power to our swing. Physical characteristics which can cause this are the lack of ability to rotate around the lead hip, inability to separate upper and lower body, and lack of glute strength. Here are some mobility exercises to improve hip and spinal range of motion:✔️✔️✔️ . . - Clockface hip rotation: This exercise encourages the vital movement of rotation around the lead hip in our swing. If we can’t pivot on our lead leg, then side to side movements will dominate and the slide will result 🔵 . . - Wall stretch: This exercise encourages rotation of our hip, spinal mobility and separation of upper and lower body. A must for any golfer!🔴 . . - Floor open books: improving mid back rotation whilst encouraging separation from upper and lower body. A player should aim for achieving to touch the rotating shoulder on the ground whilst opposite knee is still in contact with the ground ⚫

Over the top swing characteristic is a common swing fault which results from overuse of the upper body on the downswing. Physical characteristics which can cause this are decreased hip mobility, poor core strength and inability to dissociate lower and upper body. Here are some strength exercises which can help these physical issues: ✔️✔️✔️ . . Squats – Improving ankle, hip and spinal mobility which strengthening lower limb and core 🔵 . . Parlof Press – Core strength and encouraging dissociation of upper and lower body 🔴 . . Bridges – A core and lower limb exercises to improve overall strength and stability in the lower limbs core and glutes ⚫

Over the top swing characteristic is a common swing fault which results from overuse of the upper body on the downswing 🏌️ . . Physical characteristics which can cause this are decreased hip mobility, poor core strength and inability to dissociate lower and upper body. Here are some mobility exercises which can help these physical issues: ✔️✔️✔️ . . Wall stretch – This exercise improves hip and thoracic (mid back) mobility whilst encouraging dissociation from upper and lower body 🔴 . . Hip flexor/groin stretch – These stretches help improve range of motion at the hip to encourage better rotation needed during the golf swing and important for weight shift 🔵 . . Open book – an exercise to encourage dissociation of upper and lower body and moving in isolation ⚫

Loss of posture is any significant change from your body’s set up position during the swing. Physical restrictions which can cause this issue is generalised stiffness and asymmetry of the lower body, inability to separate upper and lower body (shoulders and hips), and lack of core strength 🤔 . . Here are some strengthening exercises which can improve these areas:✔️✔️✔️ . . Deep squat – research has shown that any limitation in performing a full deep squat can force a player to lose their pelvic posture during the downswing. Encouraging this movement will directly improve strength and asymmetry in the lower limb. See your osteo for technique and alteration advice 🔴 . . Pallof press with rotation – A great anti-rotation exercise which will improve core strength and train the movement needed in our swing🔵 . . Bridges – core and lower limb stability and strength. A go to exercise for anyone with lower limb or back issues⚫

Loss of posture is any significant change from your body’s set up position during the swing. Physical restrictions which can cause this issue is generalised stiffness and asymmetry of the lower body, inability to separate upper and lower body (shoulders and hips), and lack of core strength. Here are some mobility exercises which can improve these restrictions: ✔️✔️✔️ . . Open books – with the pelvis fixed this encourages rotation of the upper body which is a direct movement of the golf swing 🔴 . . Lower back rolls – double leg and single leg are encouraged to stretch different muscles and with the shoulders planted on the ground it also encourages separation from upper and lower body 🔵 . . Hip stretches – glute stretch, hip flexor stretches, hamstring stretch, adductor stretch can all decompress the hip and increase mobility which in turn will allow better movement patterns throughout the swing ⚫

Early Extension is any forward movement of the lower body towards the golf ball during the downswing. Physical characteristics which can result in early extension are generalised stiffness or asymmetry in joints and muscle of the lower limb. Here are some strengthening exercises which may help improve lower limb stiffness, asymmetry and stability and strength: ✔️✔️✔️ . . Deep squat – a test for early extension but also used as an exercise to improve lower limb strength and asymmetry. This exercise can be progressed with weight and regressed with sit to stand exercises🔵 . . Bridges – A great exercise which improves hip mobility and strengthens core and gluteal muscles 🔴 . . Lunges – this exercises allows many different hip positions improving mobility and strength⚫

Early Extension is any forward movement of the lower body towards the golf ball during the downswing. Physical characteristics which can result in early extension are generalised stiffness or asymmetry in joints and muscle of the lower limb. Here are some mobility exercises which may help improve lower limb stiffness and asymmetry: ✔️✔️✔️ . . Hip flexor stretch – an important muscle to address as it can not only free up the hip and pelvis but also the lower back because of its attachments which allows a general release and increase in range of motion 🔴 . . Glute stretch – not only releasing a commonly tight muscle but also increase hip internal range of motion a vital range necessary for lateral and rotational movement in our golf swing 🔵 . . Frog stretch – this stretch is dynamic and it allows you to find areas of restriction and directly improve them whilst also opening up the hip 🐸

Hanging back is a swing characteristic where all the weight is placed on the trail leg during the swing. A physical characteristic which can cause this issue is any pathology which decreases the players ability to place weight through their lead leg. Mobility restrictions or strength issues of hip/ankle can make posting difficult ❌ . . Here are some strength exercises which can help improve strength and stability in your hip and ankle making it more confident to transfer weight during our swing: ✔️✔️✔️ . . Bridges ➡️ This is an excellent exercise to gain strength and encourage extension and load through our hip. It can be progressed in various ways and is a go to exercise which can decrease the risk of hanging back🔵 . . Balance and proprioception ➡️ directly encouraging balance and force through our lead leg improves confidence and proprioception which will build strength and stability in the hip and ankle⚫ . . Clams ➡️ further strengthening to our gluteal muscles allow better control of the hip and pelvis during the transfer of weight; decreasing risk of injury and aggravation of hip pain🔴