Personal Golf Fitness 

 Kim Dee​ck, PT

  TPI Certified

Golf Posture Balance & Mobility

Titleist Performance Institute Certified(TPI)​

​Post R​ehab Fitn​ess Programs

I p​ick up where physical therapy leaves off

LEARN MORE

Blog

10/25/2022

Total Knee replacement

*pinterest

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 built to primarily bend and flex.  So to get back to your golf game after getting a Total knee replacement you will need to work on the other areas of your body that rotate your golf club through the swing.


Here are 3 areas you can work 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

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Blog

10/21/22

Thoracic outlet

pic: en.wikipedia.org

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

shoulder pinches

2 sets of 10 Pic: HEP2GO

Pec stretch

2 sets of 10 *HEP2GO

scalene stretch *hep2go

3 reps 10 second hold

Blog 

9/20/22

Do you have shoulder pain after Playing Golf?

Shoulder ER stretch *HEP2GO

Hold 10 seconds x 3

T-band ER strengthening *hep2go

2 sets 10 reps

Shoulder ER w/retraction *hep2go

2 sets of 10

The rotator cuff muscles keeps your shoulder joint in alignment.  Try these exercises to strengthen your rotator cuff.

Blog

9/1/2022


Neck Rotation

*hep2go

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.

Levator stretch by hep2go

Hold 10 seconds each side

Blog

8/15/2022

Thoracic stretch *HEP2go

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.


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Blog

8/1/2022


Being able to do a full push up could help you hit your golf ball farther.

Wall push up

Table push up

Modified floor push up

Push up

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

Three easy stretches to help hit your Golf ball farther!

Hip Flexor Stretch

Lats/back stretch

Piriformis stretch

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.

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Blog

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.

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Blog

6/14/22

Exercise to strengthen your glutes/hips so you can hit the golf ball farther

Try 2 sets of 10 reps


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Exercise to improve your golf backswing


Blog

May 31, 2022


Sway backswing

Sway

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?

  1.   Tight trail hip internal rotation
  2.   Inability to separate your upper body from lower body due to spine/trunk tightness
  3.   Weak core trunk muscles
  4.   Weak hip muscles (gluteus Medius)
  5.   Poor technique ( See a golf Pro )


Try the exercises below to help you with y​our sway.

Hold T-band still and rotate hips left

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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

10-9-19




Always check with your doctor before starting a diet or changing your diet habits 

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

9-5-19


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!

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

                

kimdeeckpt.com


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.