Golf  PBS

Golf Posture Balance & Stability

Titleist Performance Institute Certified(TPI)

Post R​ehab Fitn​ess Programs

I p​ick up where physical therapy leaves off

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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

Poor Balance 

Try these exercises​

Trunk rotation

Keep you head/trunk down

Trunk rotation

10 time each side

Thoracic Rotation

10 time each side

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Blog

April 25, 2022


Are you casting the golf club?


Try the exercises below to help improve your golf game.


Wrist Flexor Stretch

Hold 20 sec x 3

Wrist Extensor Stretch

20 seconds x 3

Wrist Strengthen

2 sets of 10 reps

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

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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

Trunk Rotation

10 times SLOWLY

Seated weight ball diagonal

10 reps to each side

T-band seated Rotation

slowly 10 times each side


The best golf downswing sequence is to move your hips before your trunk.  


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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.

Levator Stretch

hold 10 seconds x 5

Pec/shoulder stretch

10 seconds x 5

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Blog

3/18/22

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.


Bridge with T-band

2 sets of 10 reps

Bridge and hold 10 seconds

5 times each leg.

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Blog

3/8/22

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.

Rolling the hamstring muscle

Standing Hamstring stretch

Blog

March 2022

Levator stretch

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.  

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Blog

November  2021

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 

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Blog

September, 2021

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.

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Blog

August 2021

Two workout exercises for your golf game


BodBot



Standing mid back stretch


by BodBot

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


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Blog

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​

Hip Abduction


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.

Partial Squat by Muscle & Fitness






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.


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Blog

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

Standing hip IR stretch

Hip IR stretch

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.

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Blog

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!

 


sleeper stretch



Strengthening 

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BLOG

May 31, 2020


Exercises you must do 1-3 weeks after Total Knee Replacement


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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

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

Blog

01/01/2020

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


GREAT ADDITION TO YOUR HOME GYM!

Blog

9-23-19


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



Endocrine=hormonal changes 

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


Exercise

Eat more protein

Get yearly wellness check ups

Educate your friend about this process

YOU GOT THIS!

Saturday Workout

You can workout anywhere with a few pieces of of equipment

 1.  Yoga Mat

 2.  Buso ball

3.  Climber 


Blog

9-9-19



Forward Head Posture makes you...

 

Look Old!



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"


Blog

August 26, 2019


Which is better for YOU?


Home Gym


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

                 More privacy

                 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

               

                 

                  

                  

Gym Membership


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

                


BLOG

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






Blog

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.

No excuses!

Blog

8-14-19


Try "Core" exercises at work


Isometric abdominal crunch

Place ball on your lap

Push down with both arms into ball

Pull in your belly button as you push down

Complete 10 reps

Lumbar stretch

Slowly, roll the ball out in front of you

Keep legs open to release the hip joints

Hold 10 seconds

Complete 3 reps

Oblique Crunch

Place ball on your lap

Push "ONE" arm down into ball and hold 3 seconds

Repeat with the opposite arm

Complete 10 reps on each arm

Core Reaching

Sit up so that your back is not leaning on back of chair

Pull in your belly button

Lift ball over your head

Must keep your belly in for entire exercise

Complete 10 reps

Isometric Hip Adduction

Pull in your belly button

Squeeze ball between your knees

Hold 3 seconds

Complete 10 reps

Hip Abduction

Wrap a belt or Thera Band around your knees

Pull in your belly button

Move knees apart

Hold 3 seconds

Complete 10 reps


Sitting at work all day can cause your core muscles to get fatigued.


This could lead to back and neck pain.


Why not take a break and care for yourself?


You can be more productive at work if your body is healthy!



Blog

August 5, 2019


Have you heard of a HIIT workout?

Definition:  High Intensity Interval Training


Purpose:  Burn more glucose (sugar) and fat in your workout.  Increase fitness levels more rapidly than a general workout.


What is required to do a HIIT workout?  High levels of motivation and tolerance for hard work.


How it works:

                                   1.  Warm up for a few minutes.

                                   2.  Perform a exercise such as jumping jacks for 45 seconds                                                         as fast and hard as you can do it.

                                   3.  Slow down and jog in place for 15 seconds.

                                   4.  Repeat another exercise such as push ups for 45 seconds                                                         as fast and hard as you can do it.

                                   5.  Slow down and jog in place for 15 seconds.

                                   6.  Continue with cycles until tired or 30 minutes


HIIT training can significantly lower insulin resistance


Improve fat oxidation (fat burning)


Can do a HIIT workout without equipment


Blog

8-1-19


Why does weight loss get harder as we age?


NIH research studies report an average adult American gains 30 lbs from age 20-50.

Why?

1.  Studies in "Cell Metabolism" 2017 looked at an enzyme as the cause of weight gain as we age.

2.  Our muscle mass naturally decreases as we age.  It is called Sarcopenia.  Less muscles burning             calories we eat = wt gain.

  

                                   1 lb of muscle burns 3 x more calories than 1 lb of fat!


3.  We can become more sedentary as the children leave, we retire and slow down the pace of our           lives.

4.  Hormonal changes can effect the way we burn energy.  Example: decline of insulin regulating             hormones.




So what can we do to lose weight?

*Make sure you add weight lifting to your workout routine to build muscle.


*Be aware of how much you sit during the day.  Get up and move around whenever you can do it.  Find creative little ways to add more movement to your daily life.


*Shift your diet to eating foods that build muscle and eat LESS simple sugars.


*Develop good sleeping habits.  If you are tired then you tend to make poor food choices.


*Drink less alcohol and sugary drinks.

Blog

July 29, 2019


"Use exercise to solve a problem"

Its true!  You can use exercise to induce the "Incubation Effect".  


English psychologist, Graham Wallas had a theory in 1926 that if you try "NOT" to think about your problem, then you will get the answer to your problem.  


By exercising, you let your brain rest while your body works.  For some reason, the brain can then come up with a solution to your problem and/or increase your creativity.

So take a walk, a swim or a bike ride and let your brain relax!

Then wait for the magic to work

EXERCISE = CREATIVITY

Try it some time

Blog

July 25, 2019


Is Diet more important than exercise to loss weight?


In my opinion, YES!


Exercise for 1 hour = about 400 calories

Eat a meal in 1 hour = about 700 calories

DO the MATH


80% wt loss is diet

20% is exercise


You can do it!

Blog

July 22, 2019

Why don't I want to exercise?

  No Time
  No Energy
  Have Pain
  Do not like exercise



"whether you believe you can or can't, you are right"  Henry Ford


Have you heard of the "self - efficacy (self - confidence) theory?

In a Nutshell:


A.  If you never struggled to master a physical skill.... then you lack the self confidence to stay with your exercise.


B.  If you don't have a hero (past/present) that works out....you are less likely to exercise.


C. If you don't have someone close to you that supports and cheers you on....you are less likely to stay with your exercise.


D.  If you are under significant STRESS....you are less likely to exercise at all.


E.  If you can not imagine your self working out....then you are less likely to start to exercise.

Blog

July 18, 2019



Can you get up from the couch?

Which muscle can you exercise to get up?

Abdominals

Hip flexors

Blog


July 16, 2019


Do you ever get knee pain?

Are your knee joints tight or "out" of alignment?


Studies of people walking with "tight" knee joints can have the following results:


                         1.  Strain on the ligaments in your knee = pain

                         2.  Bone injury and/or arthritis = pain

                         3.  Muscle weakness due to imbalance = pain

                         4. Back, foot and/or ankle misalignment = pain

                         5.  Poor balance

Here are good exercises