Category Archives: Exercise

Golf: Dynamic Stretches

A pro golfer typically might warm up 90 minutes to 2 hours before walking out to the tee.  His routine would consist of stretching, putting hitting, practicing short game and then back to any special shots and out to the green.  A typical routine for a recreational golfer would be different.  Get out of the car, find your friend and get whatever you forgot at the pro shop, swing a couple practice shots, and go to the tee.  Typically we don’t warm up until half way through the front nine.  The question is what is a quick time efficient way to warm up before golf with our busy lives.

The answer is dynamic stretches. Dynamic stretches Dynamic stretching is useful before competition and has been shown to reduce muscle tightness. Muscle tightness is one factor associated with an increase occurrence of musculotendinous tears. More recent scientific studies seem to suggest that dynamic stretches before competition are preferably to static stretches. This may be particularly true for strength and power athletes.

All exercises should have 5 second holds and be done 5-10 times.
Standing Cat n Camel/ Pelvic Rotation
Begin in your address position, arms across chest. Tuck the pelvis under then arch the back, creating a rocking of the pelvis into anterior and posterior position and return to a neutral spine.

Trunk Rotation/ Vertical and Horizontal Axis
Standing in your address position, bring the palms together. Inhale as you rotate from the core and bring the both arms back. Mimic backswing then follow through with a stop at the address position.

Try the same exercise at chest to shoulder height twisting trunk and keeping arms in the parallel to the ground.

Standing Hip Stretch
Use a golf club for assistance with balance. Place one ankle on the outside of the opposite knee. Inhale as you bend your stance knee, sitting back as if you are sitting on a chair. Bring the chest toward the shin, rolling the shoulder blades together.  Reverse legs.

Shoulder Rotation Stretch
Place the club or towel in your right hand, palm facing the ceiling. Bring the right arm over your head and the right palm behind your back. Bring your left arm behind your back and clasp the club or towel.  Move the club up and down your back stopping when you feel a stretch and squeezing the club together.

Upper Trapezius Stretch
Bring the right ear toward the right shoulder. Inhale as you press your left arm toward the floor, exhale and relax the left arm.

Standing Shoulder Blade Stretch
Bring the club to shoulder height, bend your knees and tuck your pelvis under. Inhale as you press your arms away from you, tucking your chin into your chest. Exhale, lift the head and squeeze the shoulder blades together.

1) National Strength & Conditioning Association. Essentials of strength training & conditioning. Champaign, IL: Human Kinetics. 2000
2) Yamaguchi, T., Ishii, K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J. Strength Cond. Res. Aug;19(3):677-83. 2005
3) Shrier, I. Stretching before exercise does not reduce the risk of local muscle injury: A critical review of the clinical and basic science literature. Clinical J. Sports Med. 9: 221-7. 1999

Exercise Heals

 

Active exercise has become better understood over the past ten years as a valuable tool in soft tissue pain and injuries. Improved circulation of blood and other body fluids and controlled reactivation of the joints and muscles are achieved with exercise.

Eccentric Exercise
Widely publicized in the early and mid 1970’s for its value in body building and fitness training, eccentric exercise has proven to be an effective component of the rehabilitation in tendinitis and epicondylitis conditions like tennis elbow.

Unloading Techniques
When exercise is applied while the effects of gravity are minimized, several conditions see benefits that otherwise might have been aggravated by exercise. The spine, shoulder and knee joints are commonly approached at Accelerate PT with exercise setups, which eliminate the use of secondary muscles that substitute for the weakened primary movers of the effected joints. A gradual progression in the loading of the joints facilitates progress in functional tasks including weight-bearing activities.

Aquatic Exercises
Another transitional form of exercise is submersion in water for both loading the muscles with resistance and/or to unload gravity from the body. Stimulation of proprioceptors and assisting the body to withstand longer duration exercise training are possible using public and private swimming pools and hot tubs.

Stretching Exercises
In addition to restoring range of motion for joint and muscle conditions, nerve tissue benefits from stretching techniques for the extremities and the trunk. Specific techniques carried out daily are important in the management of postoperative joint conditions and postural maladies including thoracic outlet and carpal tunnel syndromes.

Golf Exercise

General Exercise—an area of the game often ignored by amateurs
Most non-professionals rush from work to their cars, show up at the course, take their clubs out of the trunk, hop on a motorized cart to the tee, and start swinging! This can be very dangerous!

Forever looking for that magical move that takes strokes off your score probably leads you straight to the driving range to hit a few hundred golf balls. Sure! Practice makes perfect, right?  Even simple pre-season training drills will improve your swing, game and help prevent mid-season injuries for years. Let’s go golfers, other sports have pre-seasons. Let’s catch on!

What’s the bottom line?

The goals of any golfer are:

Increase range of motion in the golf swing.  Improved flexibility allows a complete backswing and extended follow through.  Having this full ROM will decreased chance of injury.

Add control and power to the golf swing.  Well trained muscles increase control and ability to generate more club head speed.

Improve energy and endurance.   muscular control will improve function and muscles will tire less through each round.

Reduce chance of injuries on the golf course through stretching and identifying uncomfortable movements.

Analysis of “Your Swing”

Leg and hip is responsible for power production initiation of the golf swing.

Trunk muscles transfer power from the legs to the torso to accelerate the club head.

Chest and shoulder muscles produce the actual swing action and play critical role in club head speed.

Arms are responsible for club control and largely determine club head impact.

Off-Season:
Three strength training sessions per week for general base and core strengthening, as well as for muscle control is sufficient. During the off season months is the best time to focus on overall muscle strength and enhance golf driving power.

Examples of exercises include all on machines: leg press, squats, hip abduction and adduction, trunk rotations, push ups, planks, standing hip extension, abdominal crunches.

Pre-Season:
Once you have a strong base and balance of muscle, you can maintain by reducing your total body strength training sessions to twice per week. Now is the time to develop sport specific skills utilizing tiny, but key muscles such as low back and rotator cuff musculature.

This program might include progressing to free weight and cable or theraband as resistance.  Exercises would include leg press, squats, hip abduction and adduction stepping with theraband resistance, standing cable trunk rotations, push ups, planks, U stance training with theraband leg swings, hip extension, trunk rotation and abdominal crunches.

In-Season:
Practice and Play! To prevent injury after long activity days with multiple rounds, you must take care of the sport specific muscles. Stretching muscles used will aid in not only assist in a better golf swing with a larger range of motion, but injury prevention as well.

The basic flexibility exercises that are relevant to golfers are standing or seated hamstring, lower back, and upper back and shoulder stretches.

These stretches will allow for the ability to play and practice more golf with fewer aches and pains at the 19th hole as well as on off days.

Ball Stretching for Back and Radiating Leg Pain

Click on the links and watch the  exercise videos, which provides the same decompressive effects provided by expensive mechanical traction devices in physical therapy, and recently, chiropractic’ offices.  Position yourself on a ball that is appropriate for your body type and size.  Stretch over the top of the ball far enough to feel your lumbar spine stretch.  This will gradually relieve the compressed tissue in your lower spine.  Repeat it daily for progressive improvement.  Hopefully it can offer you consistent relief.  These balls can be seen in advertisements somewhere  every week for $15-25.

For Those Whose Back or Leg Hurts:

Ball Stretching

Ball Stretching – Rocking Technique

Bridging

Bridging with Ball Squeezes

Where can you find warm water exercise?

The benefits of warm water therapy include increased joint and muscle flexibility, increased muscle strength, relaxation, increased balance and coordination, increased endurance and increased circulation. Individuals of all ages and activity levels have reported excellent results while taking an active role in their recovery. We have successfully treated high school, college, and weekend athletes, workers’ compensation clients, and seniors with a variety of painful conditions. The pool offers a unique medium to relieve pain while providing a serious resistive exercise challenge.

Acute and chronic conditions benefit from the weightless buoyancy, the graded resistance, and the hydrostatic pressure provided by the water. A weak and debilitated individual can use the water effectively for each stage of their recovery and the able, athletic individual with back pain, or a knee injury can withstand different levels of training in the same aquatic environment..

Pool therapy is not swimming – it is standing, walking, reaching, lifting, kicking, floating, running, jumping, treading, etc. It includes a variety of creative challenges, which are endless. The therapists at Accelerate Physical Therapy are ready for any challenge – using pool therapy provides us with one more creative tool to help our patients achieve their physical goals.

The buoyancy decreases the load on the joint structure, which eliminates pain, assists range of motion, and improves circulation. Thirty to ninety percent of body weight can be eliminated allowing early aerobic and resistive training for the athlete. Relieving weight through the spine offers significant pain relief for disc and radicular pathologies while allowing for functional gait, transfers, and resistive strength conditioning.

Arthritic conditions benefit from the reduced compressive forces while allowing for smooth synovial motion and muscle strengthening. Water provides an environment that reduces body weight by 90% when standing in shoulder depth water, thus decreasing musculoskeletal stress or impact on the body. What better way to encourage normal motion in a joint than by eliminating gravity?

Graded resistance is accomplished by varying speed of motion and surface area of the extremity. Upper extremity, lower extremity and trunk exercise performed at a slow speed is assisted while fast motion creates a resistive challenge. Use of water dumbbells, fins, and paddles increase muscle recruitment for higher level strengthening. Furthermore, motion in the water is highly functional as trunk and proximal stabilization musculature are recruited throughout movement in the pool. This challenge incorporates movement of the injured area of the body with the whole person-reinforcing normal motion and coordination. Throwing, pushing, pulling, lifting and reaching can be incorporated into the independent exercise program for return to sports or functional activity. When able, one may initiate high level activities early in the pool with faster return to activity. Further, the use of underwater exercise allows the muscles to be exercised in all directions. This is due to the fact that water resistance is 12 times greater than air resistance.

Confidence increases as the individuals we serve improve their level of control in the water. Soon the activity becomes easier and less challenging out of the water as strength gains continue.

Accelerate Physical Therapy offers one-on -one aquatic therapy treatment. Cost may be discounted by your insurance plan. Programs are tailored to the individual needs of the patient and the treatment diagnosis. Accelerate Physical Therapy. PC are Medicare B (outpatient) providers. If you are covered under Medicare B, we are paid 80% of Medicare’s fee schedule after your deductible is met. There is a limit of ~$,1900 benefits under Medicare B for all physical therapy provided to you everywhere in each calendar year. Medicare benefits are renewed every January. We are participating providers in nearly all insurance plans. We have only abstained from participation with group health insurance carriers who offer less than reasonable and customary reimbursement.

We teach aquatic exercise at the Wheat Ridge Recreational Center, 4005 Kipling St, Wheat Ridge, CO 80033, where the therapeutic pool is 88 degrees.

A cost effective community resource is the warm water therapy pool located at Margaret Walters Center features 92 degree water, pool depth of 0 to 4’6″, a walkway with rail, a hydraulic lift and easily accessible dressing rooms with lockers. Individuals and organizations may purchase swimming services from the DDRC Recreation Division. Please call (303) 431-0734. DDRC’s Walters Center offers Open Swim hours Tuesday through Friday mornings (8:30 – 9:30 AM), and afternoon Open Swim on Tuesday and Thursday (3:00 to 4:00 PM), and also Wednesdays (4:00 to 5:00 PM).

DDRC Recreation
Walters Center
12665 W. 52nd Ave.
Arvada, CO 80002
(303) 431-0734

Here is a list of some other sites to contact about warm water exercise opportunities:

Apex Center
13150 W 72nd Ave
Arvada, CO 80005
(303) 424-2739

Easter Seals Steve Vestal Center
5755 West Alameda Avenue
Lakewood, CO 80226
(303) 233-1666

Wheat Ridge Recreation Center
Therapeutic Pool (adjacent to the Hot Tubs)
4005 Kipling St
Wheat Ridge, CO 80033-4125
(303) 231-1300

YMCA of Arvada
6350 Eldridge St
Arvada, CO 80004
(303) 422-4977

We will update the list as we discover other options for you.