Did the shot veer from where you expected it to go?

Did the shot veer from where you expected it to go?

Most golfers falter the second they step up and address the ball. Work, habits, injury and pain all reprogram the neuromuscular activity which then changes optimal static and dynamic posture. Activating the same muscles over and over again, whether physic or tonic, creates imbalance. The always used muscles become short, tight and weak restricting movement and altering joint structure by changing the position of the bones. The little used long, loose and weak muscles are stretch beyond their abilities to effectively create movement or support the structure of the joint during activity or rest. Physic muscles, once controlled by the light switch, may be neurologically reprogrammed to have a dimmer switch to help the long, loose, and weak muscles do their job. This robs the body of endurance and power as the amount of muscle fibers available for on-off contractions designed to create movement are now rerouted to the dimmer switch of activity as needed. Tonic muscles whose dimmer switch is always set on low eventually turn off believing they are no longer needed. Tonic muscles whose dimmer switch is always set on high lose the ability to modulate and remain on high. How did your posture look when you addressed the ball and hit the shot that went awry? Was your head thrust forward, shoulders pulled in toward your sternum with your upper back hunched? Was your low back flat or excessively arched with your knees pulled in toward each other and your weight resting on the arch of your foot? Could you draw a straight line from head to tail allowing for a slight arch at the neck and low back or would the line start low at the back of the head, kink and raise up to touch the mid-back, and then divert sharply downward again reaching between the hip bones for the sacrum? The key to rectifying the above description lies a corrective exercise program. First you must determine which of your muscles are short, tight, weak and which are long, loose and weak (8). Then begin your corrective exercise program by stretching the short, tight and weak muscles and strengthening the long, loose and weak muscles. For example, performing a lunge stretch to lengthen short, tight hip flexor muscles at the hip joint. If you need assistance a knowledgeable practitioner can evaluate and measure the length and tension relationship between your muscles and prescribe stretches. Next you need to determine which joints, including the spine, that have limited, excessive or normal range of motion (9). The second step in your program is to perform mobilizations to restore the joints that are limited in their motion and exercises to strengthen muscles surrounding the joints that have excessive motion. For example, juxtaposing your shoulders and hips while lying on a foam roller to improve rotation at the spine. This evaluation, with measurements and exercise recommendations, is also included in a skilled practitioner's assessment. In cases of injury a licensed connective tissue massage therapist may be needed to mobilize the tissue around the joint. Finally you need to evaluate the quality of your movement. The golf swing should be fluid with each muscle activating at the appropriate time and in the exact measure. It should not be choppy or segmented with some muscles firing excessively while others sleep during the movement. The third step in your program is to perform integrative strength and power exercises designed to reprogram the brain and neurological system to communicate optimally with the muscles (10). These exercises combine multiple movements in all directions. For example, combining a squat with a reverse chop to improve the hip and shoulder coordination during the fore and back swing or throwing a medicine ball over your shoulder. Related Products

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