Balance | Hip Stretch | Golfer's Elbow | Hip Strengthening

Balance
Everyone understands the importance of balance in the golf swing. But how many people know if they have balance deficits, and do they work on it? This may be your edge to take your weekend Nassau from your balance-deficient golfing buddies.

Hip Stretch
Everyone knows that flexibility is important in the golf swing. Practically every golfer has a stretching routine (some better than others) they perform on the driving range or first tee.   Make sure you make the hip muscles a priority. You need adequate hip rotation in the golf swing in order to make a good backswing. In order for your shoulder angle to separate from the waist angle (the "X-factor" coined by Golf Magazine), the hip external rotators (piriformis, for the latin inclined) need to be flexible.  

To perform the stretch, lie on your back. Take your knee to your opposite shouder, and pull on your ankle like a water faucet. You should feel a line of pull right down your butt. Hold for 20 seconds and do both sides 2-3 times.

When done properly and frequently, you will feel an easier backswing with a more silent lower body. This all translates to more power and consistency in your swing.  Most importantly, it will take stress off of your lower back and lead to healthier, pain free golf.

Golfer's Elbow
Everyone's heard of "Golfer's Elbow". What is it, really?  It is a tendonitis of the wrist extensors. In layman's terms, it's an inflammation of the outer elbow muscles. These muscles are important in controlling the grip and manipulating the club. If you think how heavy a golf club really is, and hold it with your arm straight, at the end of the club, where the torque of the club head is greatest, you figure the forces at the elbow muscles are immense. Here are some tips to minimize the forces and prevent Golfer's Elbow.

Do not hold the club with one hand (especially left hand) out in front of you if you don't need to. Use two hands, or slide the clubhead on the ground into position.

Watch your grip pressure. Too tight grip is the number one cause of golfer's elbow.

Stretch:   put your arm out in front of you, elbow locked, palm face down. Pull your hand down with your other hand. You should feel a stretch down the top of your arm and elbow.

Strengthen: you can use 1 or 2 # weights. Rest arm on a table or chair armrest. Hold weight with palm face down. Move wrist up and down.   3 sets of 15.   No pain allowed.

These 4 things, along with common sense when at the range (don't power through this pain, make it go away), should help avoid this very common problem.  If this persists, get help sooner than later. The longer Golfer's Elbow stays around, the harder it is to make it go away. Your friendly neighborhood physical therapist will be able to get you back to healthy and pain free golf!!

Hip Strengthening
We are all looking for more distance. There's nothing like waiting for a long drive to finally come down. Here's one way to increase the strength in your swing.

Your hip abductors are the muscles on the side of your hip, and help move your leg sideways from your body. The abductors also stabilize your hips in your golf swing to provide a more solid base of support to swing on. Studies have shown a correlation between hip abduction strength and handicap. Stronger hip muscles also prevent injury (like Arnold Palmer's hip). Here are some exercises to try:

1. Lie on your side and raise your leg in the air (Jane Fonda exercise) 3x15.   use ankle weights if too easy
2. Use a piece of rubber tubing and tie around your knees.   Get in a stance and side step
3. Use the 4-in-1 hip machine in the gym. Try it in a golf stance.

These exercises, along with piriformis stretching (issue 1) will get you on your way to longer drives!!

Source:   Lephart et al; Reuters Health