Golf Posture Balance & Mobility
Titleist Performance Institute Certified(TPI)
Post Rehab Fitness Programs
I pick up where physical therapy leaves off
Blog
3/19/23
Blog
3/19/23
Do you want to hit your ball farther?
Improve separating your upper body from your lower body.
Do you want to hit your ball farther?
Improve separating your upper body from your lower body.
Separating your lower body (hips/legs) from your upper body ( trunk/shoulders) requires that you have the coordination and flexibility in your body.
Try this exercise to improve:
1. Hold your golf club in front of you with the club head on the floor ( like standing with your 7 Iron).
2. Keep your upper body quiet/still.
3. Twist your hips right/left. Try not to let your feet move off the floor.
Blog
2/10/23
Blog
2/10/23
Which muscles do you use to make a good Putt?
Which muscles do you use to make a good Putt?
Quadratus Lumborum, Internal Obliques, External Obliques, Erector Spinae, and abdominal muscles AKA your CORE.
Putting is one of the most important parts of the golf game and makes up 1/3 of your score. You must use your core muscles not your arms to make the accurate putt.
Start with your Quadratus Lumborum muscle for side bending
Start with your Quadratus Lumborum muscle for side bending
Next the Obliques for a little rotation
Next the Obliques for a little rotation
If you want to learn more then set up a TPI golf fitness screen below.
If you want to learn more then set up a TPI golf fitness screen below.
Blog
1/11/2023
Blog
1/11/2023
Planks are a great exercise to improve your golf game!
Planks are a great exercise to improve your golf game!
Front planks improve your abdominal strength. These core muscles stabilize your body while you swing the golf club.
Side planks strengthen your obliques and can give you more power on your downswing so you hit the ball farther.
Blog
12/10/2022
Blog
12/10/2022
What is a TPI golf screen?
What is a TPI golf screen?
A Titleist Performance Institute Certified professional takes you through a full Golf Screen to find any physical imbalances in your body. These imbalances can cause injury, incorrect swings or hit the golf ball short.
The results of your Golf Screen are then emailed to you and/or your golf pro.
You also receive a FREE TPI golf app with a list of all the exercises that you can do to correct any of your imbalances. This app is called MyTPI. It has pictures and videos of how to do the exercises correctly.
Call me and get your Golf Screen!
267-467-1662
Blog
10/25/2022
Blog
10/25/2022
When can I golf after my Total Knee Replacement?
When can I golf after my Total Knee Replacement?
Golf is a rotational sport and the knee is not a rotational joint. The knee is primarily built to bend and flex. So to get back to your golf game after getting a knee replacement you will need to work on the other areas of your body that rotate the golf club through the swing.
Here are 3 areas you can work on to protect your new knee
1. Your shoulders needs to rotate (external rotation) => 90 degrees
2. Your hips need to internally/externally rotate => 60 degrees
3. Your thoracic spine must be able to rotate =>45 degrees
*The lead leg will be take on more rotational pressure than the trail leg during the golf swing. So it might take you longer to get back to playing golf if you had your lead knee replaced.
Schedule a TPI evaluation and exercise plan with me to find out the correct exercises.
Contact me below for more info
Contact me below for more info
Blog
10/21/22
Blog
10/21/22
Do you have hand/arm numbness after playing golf?
It could be TOS
Do you have hand/arm numbness after playing golf?
It could be TOS
TOS (thoracic outlet syndrome) is a compression of the nerves, arteries and/or veins in the upper neck, chest or clavicle area. TOS is common with athletes who participate in sports that require repetitive motions using their arms and shoulders. Golfers, baseball pitchers and swimmers tend to have this type of injury.
Symptoms: Weakness and/or numbness in your arms or hands. Pain in your neck, shoulders, arms, hands, mid back and/or upper chest. The same symptoms caused by angina (low oxygen to heart muscle). **** ALWAYS check with your doctor if you have these symptoms to be on the safe side!
Treatment: TOS is Physical Therapy, massage therapy, medication, ice, posture correction and a golf pro to learn correct golf posture and swing techniques.
Try these exercises to open up the TOS area
Try these exercises to open up the TOS area
Blog
9/20/22
Blog
9/20/22
Do you have shoulder pain after Playing Golf?
Do you have shoulder pain after Playing Golf?
The rotator cuff muscles keeps your shoulder joint in alignment. Try these exercises to strengthen your rotator cuff.
Blog
9/1/2022
Blog
9/1/2022
Head rotation and your golf swing
Head rotation and your golf swing
Head rotation is important for keeping your eyes on your golf ball during the backswing. You need about 70 degrees of neck rotation on your backswing and keep your eyes on the golf ball. If you lack full neck range of motion then you might compensate by swaying your body, bending your elbows, taking your eyes off the golf ball and/or having a shorter backswing. All these compensations could lead to poor ball contact and less distance/accuracy.
You must work on your neck flexibility as part of having a good Golf routine if you want to hit your ball farther.
Test yourself: Swing your golf club back as far as you normally go. Hold that shoulder/arm/head position and then stand up straight. Notice where your head is positioned and if you have any pain.
Try this exercise to help with improving your neck range of motion.
Blog
8/15/2022
Blog
8/15/2022
The upper back needs stretching!
The upper back needs stretching!
The Thoracic spine can get tight from sitting at the computer, watching TV, or driving. It is often hard to get a stretch that just targets specific joints along your spine called the Facet joints. Here is a great exercise to stretch the facet joints. These joints help you rotate and side bend during your golf swing.
Blog
8/1/2022
Being able to do a full push up could help you hit your golf ball farther.
Blog
8/1/2022
Being able to do a full push up could help you hit your golf ball farther.
Push ups are a great way to strengthen you triceps, pecs and core trunk muscles so that you can hit your golf ball farther.
If you can not do a full push up then try some of the modified push ups. As you get stronger then you can retry a doing a full push up. If you can do a full push up then work on planks.
Blog
July 21, 2022
Blog
July 21, 2022
Three easy stretches to help hit your Golf ball farther!
Three easy stretches to help hit your Golf ball farther!
Tight hip flexors can limit your power on the downswing by blocking the contraction of your gluteus maximus muscles. This could cause you to hit your ball short. Tight latissimus dorsi muscles can limit how far you raise your arms up on the backswing. Again, you could lose power on your drive.
Tight piriformis muscles may get restricted and cause sciatica like pain in your legs. This would inhibit the firing of your gluteus maximus muscles and decrease how far you drive your golf ball toward the tee.
Blog
July 7, 2022
Blog
July 7, 2022
How to play golf with stronger pecs and lats.
How to play golf with stronger pecs and lats.
The key upper body muscles which swing your golf club are the Pectoralis Major (chest) and Latissimus Dorsi (back/arms). To strengthen these muscles try doing 2 sets of 10 reps of each exercise as part of your workout. Make sure you do both sides of your body.
Blog
6/14/22
Blog
6/14/22
Exercise to strengthen your glutes/hips so you can hit the golf ball farther
Exercise to strengthen your glutes/hips so you can hit the golf ball farther
Try 2 sets of 10 reps
Exercise to improve your golf backswing
Exercise to improve your golf backswing
Blog
May 31, 2022
Blog
May 31, 2022
Do you sway when swinging your golf club?
Do you sway when swinging your golf club?
Sway is excessive lower body lateral movement away from your target during your backswing.
This could result in less distance when you hit the golf ball.
- Tight trail hip internal rotation
- Inability to separate your upper body from lower body due to spine/trunk tightness
- Weak core trunk muscles
- Weak hip muscles (gluteus Medius)
- Poor technique ( See a golf Pro )
Try the exercises below to help you with your sway.
Blog
May 6, 2022
Are you swinging over the top?
Blog
May 6, 2022
Are you swinging over the top?
Causes:
Lack of understanding on how to swing= See a Golf Pro
Weak grip
Weak Core strength
Unable to separate your upper body from the lower
Try these exercises
Try these exercises
Blog
April 25, 2022
Blog
April 25, 2022
Are you casting the golf club?
Try the exercises below to help improve your golf game.
Are you casting the golf club?
Try the exercises below to help improve your golf game.
What is casting? When your wrists don't stay "set" long enough on your downswing.
What is wrist setting? It is putting your trail wrist in extension and the lead wrist in slight flexion while holding your golf club during backswing and downswing.
Some causes of casting:
1. Poor hip mobility
2. Poor ankle mobility
3. Poor core strength
4. Weak grip
5. Loss of wrist range of motion
Blog
April 2022
Blog
April 2022
To generate more distance and speed when hitting your golf ball...
You must be able to independently separate your "lower body" from your "upper body" on the downswing in the correct sequence.
Core exercises to help with proper sequencing
The best golf downswing sequence is to move your hips before your trunk.
Do you have upper crossed syndrome?
Do you have upper crossed syndrome?
Blog: 4/10/22
Common signs:
1. Poor posture such as forward head position?
2. Pain and stiffness of neck, shoulder and upper back?
3. Spending long hours at a computer?
4. Find if difficult to get a comfortable pillow?
Well, you might have upper crossed syndrome.
What causes upper crossed syndrome?
Tight: Pectoralis muscles, Upper Trapezius muscles and Levator Scapulae muscles.
Weak: Deep neck flexor muscles, Rhomboids muscles, and Lower Trapezius muscles.
Upper Crossed Syndrome can cause you to lose good posture when swinging your golf club.
Here are some good stretches that could help reverse this syndrome.
Blog
3/18/22
Blog
3/18/22
Glute muscles are your POWER to hitting the golf ball further!
Glute muscles are your POWER to hitting the golf ball further!
Strong Glutes (buttock muscles) stabilize your trunk so that you can generate power from the ground to your golf club. Weak Glutes can cause you to lose good golf posture, extend your trunk early on the swing or sway your body causing you not hit the ball solidly.
Blog
3/8/22
Blog
3/8/22
Tight hamstrings could decrease the speed and distance of golf swing when you hit the golf ball.
Tight hamstrings could decrease the speed and distance of golf swing when you hit the golf ball.
You must stay in good posture on the downswing to transfer the power from the ground to your golf club as it hits the ball.
Tight hamstrings could cause "C" posture in your upper back and standing up too early as you swing the club. This could cause thin shots, hooks or slices and no distance.
Here are a few exercises for hamstrings.
Blog
March 2022
Blog
March 2022
Neck flexible and a good golf swing
Neck flexible and a good golf swing
You need to have about 70 degrees of neck turn when you swing your golf club so that you can keep your head down and eyes on your ball.
Blog
November 2021
Blog
November 2021
Don't forget to workout your arms!
Don't forget to workout your arms!
NO GYM due to COVID 19
Your lower body might be getting exercise
BUT
What about your shoulders and arms?
Exercises for your arms
Exercises for your arms
Blog
September, 2021
Blog
September, 2021
Lunging is a Big part of Tennis
Lunging is a Big part of Tennis
Lunging is a major part of playing Tennis. Why not train your body to be Strong and Balanced by doing these lunging exercises? It could improve your game!
Please contact me with this form below if you would like to learn more about lunging.
Please contact me with this form below if you would like to learn more about lunging.
Blog
August 2021
Blog
August 2021
Two workout exercises for your golf game
Two workout exercises for your golf game
Standing mid back stretch
by BodBot
Standing mid back stretch
by BodBot
Modified Deadlift
Caution: do not drop the weights below your knees AND keep your back straight.
by Spot Me Girl
Modified Deadlift
Caution: do not drop the weights below your knees AND keep your back straight.
by Spot Me Girl
Please feel free to contact me below if you have any questions about personal fitness coaching
Blog
July 7, 2020
Blog
July 7, 2020
Do you get knee pain running?
Do you get knee pain running?
If you get inner knee pain when running, it could be a weakness in your quadriceps and/or gluteus medius muscles.
*Always talk to your doctor before exercising to address pain.
Try these two exercises for a few weeks
Try these two exercises for a few weeks
This hip abduction exercise strengthens your gluteus medius muscle. If this muscle is weak, then your knee might go out of alignment. This could cause inner knee pain. Try to focus on strength with this exercise by adding heavy ankle weights to your top leg. It should be hard to do more than 10 repetitions.
Single leg squats can strengthen gluteus medius and quadriceps muscles. These muscles control your knee movements when running. Use a chair in front of you for balance. DO NOT allow your lead knee to bend forward past your toes. Try 5-10 repetitions per side.
Please contact me if you would like to know more about running and knee pain.
Please contact me if you would like to know more about running and knee pain.
Blog
June 19, 2020
Blog
June 19, 2020
Do you have back pain playing golf?
Do you have back pain playing golf?
It could be tight hip internal rotators (IR).
Your lead hip needs flexibility to correctly finish your swing.
Try these exercises
When you follow through on your drive shot, the front hip must move into significant internal rotation or your low back will take on stress. If you have tight hip IR's then it could cause strain on muscle and joints of your low back. Always check with your doctor if you are having pain before doing new exercises.
Please email me if you find this blog helpful or have any questions.
Blog
June 12, 2020
Blog
June 12, 2020
Why does my Shoulder hurt when I serve?
Why does my Shoulder hurt when I serve?
Your posterior shoulder joint capsule might be tight.
Compare your tightness with internal rotation of your serve arm vs your non-serve arm.
Two exercises may help!
sleeper stretch
sleeper stretch
Strengthening
Strengthening
BLOG
May 31, 2020
BLOG
May 31, 2020
Exercises you must do 1-3 weeks after Total Knee Replacement
Exercises you must do 1-3 weeks after Total Knee Replacement
Feel free to email me with any questions using the form above
Please consult your surgeon before starting any exercise plan
Blog
03/03/2020
Blog
03/03/2020
You can still workout
You can still workout
Each exercise interval time can be altered to work best for you
Intervals: 30 seconds all out effort
15 second rest
Intervals: 30 seconds all out effort
15 second rest
Blog
01/01/2020
Blog
01/01/2020
Benefits of Jogging on Rebounder
Benefits of Jogging on Rebounder
Low impact on your joints
Good for lymphatic system
Helps strengthen bones, muscles and joints
Great cardio effect on your heart and lungs
150 lb female can burn about 210 calories jogging for 30 minutes on rebounder
Use it in your home not matter what is the weather outside
Can be fun to feel the effects of bouncing
Good for lymphatic system
Helps strengthen bones, muscles and joints
Great cardio effect on your heart and lungs
150 lb female can burn about 210 calories jogging for 30 minutes on rebounder
Use it in your home not matter what is the weather outside
Can be fun to feel the effects of bouncing
GREAT ADDITION TO YOUR HOME GYM!
Blog
10-9-19
Blog
10-9-19
Always check with your doctor before starting a diet or changing your diet habits
Blog
9-23-19
Blog
9-23-19
What is Sarcopenia?
What is Sarcopenia?
We lose muscle mass and strength as we age
It can start at 40 years of age
Gets significantly worse > 70 years of age
Exercise can help with Sarcopenia
