Personal Golf Fitness
Kim Deeck, PT
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.
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.
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.
July 21, 2022
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.
July 7, 2022
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.
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
May 31, 2022
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.
What are some physical causes of the sway?
Try the exercises below to help you with your sway.
May 6, 2022
Are you swinging over the top?
Lack of understanding on how to swing= See a Golf Pro
Weak Core strength
Unable to separate your upper body from the lower
Try these exercises
April 25, 2022
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
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?
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.
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.
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.
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.
Don't forget to workout your arms!
NO GYM due to COVID 19
Your lower body might be getting exercise
What about your shoulders and arms?
Exercises for your arms
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.
Two workout exercises for your golf game
Standing mid back stretch
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
July 7, 2020
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
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.
June 19, 2020
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.
June 12, 2020
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!
May 31, 2020
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
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
Always check with your doctor before starting a diet or changing your diet habits
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
Calcium leaks into our muscle cells
Lack of enough protein in our diets
**Lack exercise on a regular basis
Cachexia=weak/wasting of body due to chronic illness
Research suggests that you can do something about Sarcopenia
Eat more protein
Get yearly wellness check ups
Educate your friend about this process
YOU GOT THIS!
You can workout anywhere with a few pieces of of equipment
1. Yoga Mat
2. Buso ball
Forward Head Posture makes you...
Neck exercises you can easily do in the car to help correct forward head posture
As we age our heads can move forward and cause neck, back and jaw pain
For every inch forward your head moves....add 10 lbs of weight to your neck and back muscles
Average head 15 lbs + 10 lbs (one inch fwd) = 25 lbs strain on your neck and back muscles
15 lbs + 20 lbs (Two inch forward head) = 35 lbs of strain on your muscles....etc
Here are easy neck exercises to do in your car to get your head back in alignment
Try to keep you head back when on you phone, watching TV and eating
Chin tuc : 5 repetitions with 3 second hold
Neck Press: Push the back of your head into the car headrest for 5 reps with 3 second hold
Make sure you keep your chin down when you push backward
Shoulder pinches: Move your shoulders back into the seat of your car for 5 reps with 3 second hold
You can do these exercises at a "Stop Light"
Build more "MUSCLE" to loss weight
The more muscle on your body...the more calories your body burns ...24/7.
Exercising with weights(resistance) will increase your muscle mass.
Increased muscle mass will help you "move" more efficiently.
More muscle mass raises your metabolism, EVEN AT REST!
August 26, 2019
Which is better for YOU?
PROS: Freedom to exercise anytime
Don't need to drive to the gym
You can blast your favorite music
No waiting to get on the equipment
You can wear whatever you want to wear
NO excuse: more likely stick to workout
Save monthly membership $
CONS: Initial cost "could" seem high
Could get lonely working by yourself
Takes up space in your home
Could get distracted by people/work in home
PROS: Can work out with others (social)
More choice of fitness equipment
Exercise Group Class
Less distractions from home environment
Might have sauna and/or spa
CONS: Only 37% people use memberships
Cost average is $ 58/month, $696/yr
Crowds pre/post work
Might have to wait for a free machine
Must spend time driving and parking
Less likely to go if bad weather
August 19, 2019
Do you remember when exercise WAS play?
It is my belief that if you can find the "moment" in your life when exercise STOPPED being fun then you can change how you feel about working out.
We make decisions based on emotions and feelings.
Emotions are more unconscious and coming from the brain pattern of chemical and neural responses to what we are experiencing around us.
Feelings arrive after emotions and are pleasant or unpleasant based on our past experiences of similar situations.
Without emotions/feelings it is almost impossible to make decisions.
To overcome resistance to exercise (unpleasant thoughts) then maybe we can look at our emotions and feeling about working out.
Can we make exercise more like play?
Think of your favorite activity on the playground as a child. Can you make your exercise program have some component of that fun built into it?
I loved kick ball therefore I may spending 10 minutes of my workout kicking a ball into the wall to bring that spirit of play back into my routine.
Play = Exercise
August 18, 2019
How about making your own gym?
This is one way I workout.
Most of the equipment is inexpensive.
I found stuff at yard sales and friends donations.
Try "Core" exercises at work