Low-back pain and golf are intrinsically linked, and that’s because the wrong part of the body is often recruited to swing the club.

The rotational requirements needed to effectively and powerfully swing a club should come from the hips and the mid-back, says trainer Dan Shipman. Unfortunately, many golfers rely too heavily on the lumbar region of their spine to get the club around.

As Shipman explains: “For many recreational golfers, the issue is the reversal of the roles of the hips and the lumbar spine. An ideal golf swing requires a golfer to rotate their hips while keeping their spine in a neutral position. The hips often don’t rotate because they have tightened to help create stability that the lower body is lacking down the chain.”

He continues: “Tight hips can cause the body to look for rotational ability from other places. Our bodies will look above and below the problem joint first. Below the hips are the knees and above the hips is the lumbar spine. Those joints can’t rotate a whole lot. And when they do, it can cause a lot of wear and tear.”

Turn your hips, not your spine

According to Shirley Sahrmann, professor of physical therapy at University Washington in St Louis, the lower lumbar spine can only handle 13 degrees of rotation while the upper thoracic spine can handle up to 47 degrees.

“When we think of golf, how much rotation are we trying to get — a lot more than 13 degrees,” Shipman says. “So that back pain you are experiencing might not stem from walking 18 holes or your posture, it might just be from rotating the wrong part of your body in your swing.”

The good news, Shipman says, is that increasing hip mobility can help to reduce back pain. By improving the range of motion in the hips, golfers can achieve a more efficient and effective swing while also reducing the risk of injury. Your body will rotate more using your helps, start relying less on the lumbar spine for the rotation and will be able to properly use the hips.

4 moves to help…

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Muscle tweaks and more serious bone injuries can ruin a golf season. And if you’re getting injured over and over again, you’re probably beyond frustrated. There are a lot of things that can cause muscle and bone injuries. But the PGA Tour’s performance dietitian, Ryan Harmon, says that many athletes she sees getting frequently injured have something in common: low Vitamin D.

What does Vitamin D do?

“It’s involved in so many different things,” Harmon said. “Building bone, the immune system, muscle function, and really interestingly, inflammatory regulation.”
Harmon, who was the head golf dietitian at IMG Academy and has worked with athletes in the MLB, NFL, NBA, ATP/WTA, as well as Olympians, also noticed Vitamin D affects sleep.

If you don’t get enough Vitamin D, you’ll see a variety of symptoms

“Symptoms could be from broken bones to fractures, muscle weakness, muscle injury, a decrease in strength, power, endurance,” Harmon said. “The athletes that are always injured typically have the lowest Vitamin D. It’s fascinating.”
Though there isn’t a lot of literature on Vitamin D and how it affects sleep, Harmon has seen enough from experience to believe there’s a correlation.
“I’ve seen poor sleep with low Vitamin D levels,” Harmon said. “It could affect your golf game because we know if you’re getting poor sleep, you are not going to be bringing your A game on the golf course. That’s going to affect focus, that’s going to affect fine motor control, your ability to read the greens.”

Vitamin D deficiency is common among women

Both men and women can have low Vitamin D. Every person is different, and the work Harmon does is individualised, but from years of doing blood work, Harmon says she’s seen Vitamin D deficiencies are especially common in women.

How to get more Vitamin D

“We get our Vitamin D from UVB radiation from the sun, but we’re all slapping on sunscreen,” Harmon said. So even though golfers are outdoors a lot, all of the things we do to protect ourselves from sunburn — like wearing sunscreen and hats — limits the amount of Vitamin D we get.
Though we primarily get Vitamin D from the sun, there are some foods you can add to your diet to help boost your Vitamin D levels.
“There are some fortified dairy products, that’s a great option,” Harmon said. “If you like eggs, the egg yolk is going to have Vitamin D, especially if it’s a pasture-raised egg. The hens have to have been outside with access to the sun. Mushrooms are another great option, although there’s not a high amount of Vitamin D, they still have some Vitamin D.”

Getting enough Vitamin D through your diet can be difficult, so Harmon says often they end up using supplements to get deficient athletes’ Vitamin D levels up. The only way to know that you have a Vitamin D deficiency is to get a blood test. And if you’re constantly suffering from injuries, along with the other symptoms Harmon laid out, it might be worth asking your doctor if you should get tested.

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“It’s a marathon, so … get ready for a marathon,” says Shifflett, a spinal surgeon who has a 5.2 Handicap Index, playing out of Shady Canyon Golf Club in Irvine, California “Getting ready for the trip is half the battle.”

For those of you with a modicum of prudence, we sought out experts in health and fitness, experts who actually know the game and, in some cases, go on buddies trips themselves. We asked their advice for how to get ready for the journey. The target audience is the 35 to 65 crowd, but their recommendations apply for just about anyone.

GIVE YOUR ENGINES A TUNE-UP

Billy Horschel spends part of nearly every day working with his physio to get his body ready to play. Twitter

It’s always a good idea to get some form of evaluation from a professional before the trip, if only to have peace of mind that everything seems to be in working order before you ask your body to endure more punishment than it’s probably used to, says golf-fitness trainer Andrew Dulak.
“Get some form of body work done before the trip — see a massage therapist, a physical therapist, chiropractor, acupuncturist, etc. The point is to get your body moving the best before the trip,” says Dulak.
Adds Shifflett, “Eating right, being well hydrated, doing a physical-therapy program. You want to get loosened up and dialled in for the trip.”

FOCUS ON THE LOWER BODY

Image Source

Exercise before a golf trip should put an emphasis on the legs, hips and glutes, experts say. Those are the muscles that are key to avoiding injuries, making repetitively good swings and having the stamina to get through the sluggish rounds on the back end of the trip.
“Walking when you play before the vacation, walking on hilly ground, walking on the treadmill on a steep incline, get your legs ready for all those extra miles,” says trainer Mindi Boysen.
Better hip function also is crucial, says trainer Cory Ginther. “The hips in this age group are often tight. This includes decreased hip-joint mobility and decreased flexibility of the surrounding soft tissue. For golfers, I want to make sure the hips are moving to decrease risk of hip impingement/labral issues.”
Ginther suggests hip mobility exercises with a focus on internal and external rotation in the months/weeks before the trip.
Other areas of the lower body to reactivate are the glutes and hamstrings, adds Paul Gozbekian, another trainer. “Most middle-aged golfers have compression of the posterior hip compartment, which I call ‘Burrito Butt.’ This can cause an individual to utilize strategies of orientation with their pelvis and spine. Being out of golf shape and sitting on flights for long hours further amplifies these orientation strategies, resulting in golfers over-utilizing lower-back muscles and under-utilizing muscles like the glutes and hamstrings for their setup as well as the swing.”

EAT LIKE A CHAMPION

Claudia Totir

At the least, shedding a few pounds before you play will help reduce the increased load you’re asking of your joints and lower back, says trainer Jennifer Fleischer. Also consider a diet rich in lean protein to enhance your pre-trip training, Boysen adds.
“Help your foundation for muscle growth and endurance by eating things such as fish, lean beef, nuts, beans, quinoa, etc,” she says.

PACK LIKE YOU’RE GOING OFF THE GRID

HollenderX2

Be prepared for dealing with aches, pains, blisters, spasms, sunburn and dehydration. All of that should be taken into consideration before venturing out.
“Pack the right things,” Dulak says. A massage gun, pain medication, ice packs, tape, bandages, electrolyte packs, all of that type of stuff can help you make it through 36 holes on multiple days.”
Another thing to consider is your immune system, and its potential for weakening as a result of lengthy airline flights, etc. Boysen says travel with immune boosters such as vitamins and supplements.
Trainer Mike Hansen says the No. 1 priority before and during the trip is hydration. And not just drinking more water, although that’s a big step in the right direction. “You’d be surprised how much just the plane trip can dehydrate you, especially if you’re having a few drinks in the air.”
And if you’re a person who has had back issues in the past, and they tend to flare up as a result of too much golf, it’s probably not a bad idea to ask your doctor about travelling with a steroid pack, Shifflett says. The worst thing is to be on your back in the hotel room while your buddies are out enjoying the trip.

ON THE TRIP, GET THE LITTLE THINGS RIGHT

Arctic Images

Perhaps the biggest thing to remember, says fitness trainer Matthew Rosman, is that your caretaking doesn’t end the minute you step on the first tee of your trip. You might be tempted to turn into a junior on Spring Break at Daytona Beach, but remember, you’re not 21 or even 31 anymore.
Some of his thoughts:
1. Use golf carts or walking push carts to avoid fatigue and loss of stamina.
2. Play some form of team golf v rattle-bottom stroke play.
3. Play from a manageable course length. No need to tip it out.
4. Pay attention to hydration and snacks.
5. Go early for the first round and late for the second. Playing back-to-back with a short break is much tougher.
6. Short sessions of stretching, mobility exercises, foam rolling, etc, in between rounds is best.
7. Naps are great. And plenty of sleep between days could be the difference between a great trip and a disaster.

LEARN FROM YOUR MISTAKES

Stock photo

Let’s say someone on your trip got a little too carried away on the first day: Drinking, no sleep, walking and carrying from the back tees, hasn’t see a water bottle since the flight. That guy? Well, our experts say it would be wise if he maybe took a round off and hit the reset button the next morning. Or even skipped the first nine and traded it for some extra rest and a healthy breakfast.
“You can still right your wrongs mid-trip,” Fleischer says. “When you’re sleep deprived and hungover, it’s tempting to reach for high carbohydrate foods like pastries and bagels for breakfast. Instead, eat a breakfast that’s high in protein and fiber, such as eggs and spinach or grass-fed beef jerky and a piece of fruit if you’re on the go.
“The protein and fibre will help balance your blood sugar and keep you satiated longer than high carbohydrate foods, helping to improve your endurance throughout the day.”

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Your heart is in the right place. You want to be stronger, healthier and play better golf. But if you’re anything like the typical gym goers that Golf Digest chief fitness advisor Ben Shear sees, you might be going about it the wrong way.

Several popular exercises that many think are helping you can put you on the fast track to injuries and make it hard to swing a golf club properly. Shear has trained several players on the PGA Tour including major champions Jason Day and Webb Simpson and Ryder Cup captain Luke Donald. Here he has identified five exercises that you should stop doing right now and offers a better replacement for each.

1. Instead of seated lat pulldowns, do elbows-high rows

One of the most popular exercises in the gym can ruin your posture. When your pelvis is locked down during a lat pulldown, the back muscles being trained rotate and round your spine, which can lead to a steeper, armsy golf swing. If you switch from pulldowns to using a cable rowing machine (or bands), pull the cable into your chest with your elbows at shoulder height and your torso upright. This works several muscles groups in your back for better posture and golf-club control.

2. Instead of med-ball rotations, do T-spine twists

Rotational core exercises are great for golf — if done properly. Unfortunately, a heavy medicine ball promotes bad form by putting the spine in flexion (rounded forward) while making it hard to rotate the torso from the mid-back like you should. Also, it’s easy to cheat and simply move your arms and not your torso. If you switch to T-spine twists, you can focus on rotating from side to side with your mid-back (thoracic-spine region). Place a club across your chest, bend your knees, and tighten your abs as you rotate.

3. Instead of crunches, do push-back planks

If you think about the typical rounded, unathletic posture of an elderly golfer, and then look at a person doing crunches, you should see some similarities. Golfers need to protect their spines from rounding, but crunches promote it. Sooner or later, the combination of crunches and golf will cause some back issues. Instead, doing push-back planks, with your feet in slings on sliders or on a physio ball, keeps the spine in a neutral position while really working the key core muscles needed for power in the golf swing.

4. Instead of upright rows, do bottoms-up kettlebell presses

When you pull up to complete an upright row, the muscles and tendons of the rotator cuffs smash into the top of your shoulder blades, potentially causing tears and dysfunction in your golf swing. Instead, to improve shoulder strength, which is key to controlling a golf club at high speeds, hold a kettlebell upside down at shoulder height and push straight up, keeping your forearm, hand and bell as vertical as possible. Not only does this exercise do wonders for your shoulders, it improves forearm and grip strength, making those shots out of the rough easier.

5. Instead of leg extensions, do split squats

Average golfers typically have weak hamstrings — especially those with desk jobs — when compared to the quadriceps (front of thigh) muscles. When the hamstrings are weak, it’s a challenge to stay in posture when making golf swings, which leads to poor contact. Instead, split squats really focus on the hamstrings, allowing you to stay down through impact and blister the ball. Keep your torso upright and head back as you drop your trail knee to the ground. As this move becomes easier, you can make it more challenging by holding dumbbells.

The post Five stupid exercises for golfers (and five ways to replace them) appeared first on Golf Digest Middle East.

Take a close look at a player during their first moments on the driving range, and there’s a good chance you’ll spot them doing one, specific stretch.

Don’t believe it? Here’s Rory McIlroy doing it.

Ross Kinnaird

And here’s Collin Morikawa doing it, too.

Maddie Meyer

They’re called resistance band pull aparts, and they’re the topic of our most recent episode of the Golf IQ podcast after Maddi MacClurg and I spotted multiple players doing it on the range over the last month.

Why pros like band pull aparts

The exercise itself basically involves stretching a resistance band across your chest, getting into golf posture, and keeping it stretched as you turn back and through. There are other exercises involving resistance bands.

There’s a few good reasons why players and coaches love this exercise, especially before rounds:

• It opens up the range of motion in your chest, upper back, and shoulders, which can help you make a bigger backswing turn.
• It mirrors the kind of stretch-contract movement that happens in your body in transition from backswing to downswing. The more you can stretch, the more forcefully your muscles can contract and generate speed on the downswing.
• It’s an active mobility exercise. More intensive than stretching, but less so than lifting weights. Pros, like Jon Rahm, love doing these kind of exercises, because it gets the blood pumping.

All of which is to say, this would probably be a great exercise for you to incorporate into your routine, either at home or before your rounds.

The post One pre-round stretch that you can spot tour players doing all the time appeared first on Golf Digest Middle East.

Findings compiled from 194 different exercise studies involving 30 million people reveal that if you get your heart rate up for only 11 minutes a day, you pick up some major health benefits, including a significant reduction in the risk of cardiovascular disease and premature death.

That’s right. Eleven minutes on the bike, treadmill, doing push-ups, etc, and you’re good to go.

The 11-minute sweet spot

In total, you’re looking for about 75 minutes of moderate-to-high intensity exercise per week, the study reported. It was published in the British Journal of Sports Medicine.

This is especially good news for golfers, if you look back at a study done in the early 2000s (Broman). If you walk during your rounds of golf, the high-intensity threshold for exercise is reached 30 per cent of the time in golfers 50 and older and 70 per cent in golfers 75 and older. For you younger players (under 30), you only reach that threshold for 6 per cent of the round. But do the maths. If the average round takes four hours, that means you hit the mark for 14 minutes! You’re done.

Obviously, no one is saying you shouldn’t exercise more. The World Health Organization recommends 150 minutes of vigorous activity a week. But if you get those 11 minutes in, you reduce your chance of premature death by 25 per cent and heart disease by 17 per cent. Not bad.

The post New study reveals a healthy living key — and golfers will love it appeared first on Golf Digest Middle East.

As golf has evolved into more and more of a power sport, and equipment allows players to swing faster, collisions with golf balls, sand, turf, hardpan, etc, really take their toll on the elbow joints. Having a tight, restrictive grip on the club doesn’t help, either. When you add a regular regimen of biceps curls to the mix, you’re likely stressing the soft tissue around the elbow beyond its tolerance, says Ralph Simpson, physical therapist and orthopaedic specialist.

Adding to the argument to stop doing traditional curls, when considering which muscles are most active and responsible for a golf swing, the biceps brachii (as opposed to the biceps femoris thigh muscles) wouldn’t even crack the top 20.

If you are insistent on training this muscle group, dumbbell hammer curls are a much better option. Holding the weights with your palms facing each other instead of facing the sky reduces the tension placed on the elbows tendons. This exercise also does a better job strengthening the forearms, and those muscles are much more important in controlling the golf club as you swing.

Jennifer Fleischer is demonstrating a hammer curl in this video (below). She suggests alternating from one arm to the other while keeping your torso as still as possible. For an even greater challenge, you can use a kettlebell with the bell extended away from you.

 

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The post The 1 exercise golfers should stop doing right now appeared first on Golf Digest Middle East.

The off-season is no time to get complacent as maintaining fitness is crucial 

By Matthew Brookes
The off-season is here as well as the heat in Dubai, but don’t let this stop you from improving your game. Now is the time to prepare yourself for the next golf season and, with professional advice, it’s so easy to do so. Off-season for me normally has two sections and these are ‘post-season’ and ‘pre-season’. Both of these sections require different training methods. Today we are covering ‘post-season’ and this is all about increasing your body’s overall strength. 

Benefits
Did you know that hitting a golf ball can be the equivalent of a three-rep max in the gym, so the greater your three-rep max in the gym the further you can potentially hit the ball. There are obviously other factors to consider, but this is the exact reason why the players on all tours are all working just as hard in the gym as they are on the golf course. 

Method
The training method is called ‘5×5’, which involves completing five reps for five sets with up to 3 minutes rest between each set. This should consist of lifting as much weight as you can for those five reps, really helping to focus on increasing your strength.

Compound
Each workout will consist of compound exercises that focus on increasing the strength of your push, pull and legs. This will also help you increase the strength of your ‘Power Chain’ which is something I have talked about in past videos, so do check that out to find out more. 

Safety
Professional advice is always important, especially with this sort of training. Having the correct movement patterns is vital when performing these exercises and past work or exercises need to be completed in order to prepare you for these types of lifts, to help reduce the risk of injury.

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Matthew Brookes is a PGA teaching professional and golf-specific fitness trainer at Dubai Creek Golf & Yacht Club’s Peter Cowen Academy Dubai.

More golf tips and instruction:
The chips are down if the hips are right
Looking for more power? It’s all about kinetic sequence forces
Understand golf’s power chain and how to avoid a weak link in your swing
Why solid putting starts with a sound set-up
Alignment is a fine balancing act to stabilise clubface
Why you are wasting your time on the range
Claude Harmon III’s simple impact drill
How Billy Horschel’s simple back swing move will make you a better ball-striker

The post WATCH: Fighting fit off the course during the summer heat appeared first on Golf Digest Middle East.

Unfortunately, with more downtime and current restrictions, many UAE amateurs have returned to the game and are picking up injuries after reintroducing their bodies to the stresses and strains of the golf swing.   

If you want to improve your swing efficiency and reduce the risk of injury, UPANDRUNNING have your back. Sometimes quite literally.

Every golf swing is different which is where a Golf Biomechanical Screen Test at UPANDRUNNING will set you on the path to golfing happiness.

UPANDRUNNING founder and Medical Director Dr. Anna Zickerman, a Sports Medicine Specialist and PGA-Accredited Clinician explains the process here:

The biomechanical screening enables UPANDRUNNING’s physiotherapist to evaluate the key components of your swing including body position and imbalances, muscular mobility and flexibility, timing, force transfer, speed of swing and the strength required to maintain this level of activity over an extended period.

UPANDRUNNING chiropractor Ryan Davis, a certified Titleist Performance Institute Medical Professional, is one of the expert team who take golfers of all abilities through the thorough analysis to help weekend warriors, elite amateurs and touring professionals understand the factors affecting their swing and ultimately lead them to lower scores.

Check out Ryan’s succinct explainer here:

A 60-minute physiotherapy consultation, including a Golf Biomechanical Screen Test, costs just 680 AED and is available at UPANDRUNNING Medical Centre at 675 Al Wasl Road, Jumeriah and UPANDRUNNING Rehabilitation Centre at Emirates Golf Club.

Click here for opening times.

To book your Golf Biomechanical Screening, click here  or call 04 518 5400.

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And if you can’t pass all eight, Golf Digest Fitness Advisor Ben Shear (@ben_shear) offers some simple exercises you can do to clean up your movement patterns and get your body primed for that magnificent day when our lives regain some sense of normalcy.

HOW MANY CAN YOU PASS?

8—Mini-tours, here you come!
6-7—You can make a run at the club championship
4-5–Not bad. A little more gym time is all it takes
1-3—Desk jobs are brutal on the body, but now you know what to work on
0-1—Re-test after a few weeks of these exercises

No. 1 Overhead Squats

Standing in a doorframe to monitor your stability, hold a golf club directly over your head and go into a full squat. If you can’t keep the club above your head, or if your body wobbles or you can’t fully squat, you’ve failed the test.

Why did I fail? “It’s one of three reasons,” says Ben Shear, Golf Digest Fitness Advisor. “The most common is a lack of mobility in the middle of your spine, but it’s not necessarily a T-spine issue. It also could be a lack of ankle mobility (poor dorsiflexion) or weak core muscles. Or all three.”

Exercises to correct: 1. T-Spine Extensions; 2. Half-Kneeling Knee Drives; 3. Dead Bugs.

No. 2. In-Line Lunges

Standing in a doorframe with a club level across your shoulders, position one foot a shin’s length behind the other. Lunge forward to touch the back knee to the front heels. If your front foot doesn’t stay flat during the lunge, or the club doesn’t stay level, or both, you’ve failed the test.

Why did I fail? “The biggest reason I’ve found is a lack of frontal-plane stability,” Ben Shear says. “It also can be a balance issue, but either way, you need to target the obliques. They need to get stronger.”

Exercise to correct: 1. Side Planks.

No. 3 Hurdle Steps

Place tape from one side of a doorframe to the other just below kneecap height. While standing closely facing the tape with a club draped across your shoulders, step one leg over the tape and touch your heel to the floor without putting weight on it. Step back over. If you touch the tape, or the planted leg buckles, or the club doesn’t stay level, you’ve failed the test.

Why did I fail? “If you’re sitting while you read this, that’s your first clue why you couldn’t do this test,” Ben Shear says. “You could lack dorsiflexion in your ankle, but most likely it’s that your hip flexors are too damn tight.”

Exercises to correct: 1. Half-Kneeling Hip-Flexor Stretches; 2. Half-Kneeling Knee Drives.

4. Seated Trunk Rotations

Sit cross-legged inside a doorframe, facing it. Hold a club across your chest and rotate toward the door frame in each direction. If you can’t touch the frame with the shaft of the club while keeping it connected to your chest and your spine upright, you’ve failed the test.

Why did I fail? “When you sit at your desk, do you feel like your shoulders are rounded or pulled back? If they feel rounded, you probably lack mobility in the thoracic spine, and you need that to make a good golf swing,” Ben Shear says.

Exercise to correct: 1. Side-Lying Thoracic Rotations.

5. Straight-Leg Raises

Lying flat on your back, arms extended to your sides against the ground, raise one leg toward the ceiling as high as you can. If you can’t raise it to 90 degrees without it bending at the knee, or the other leg comes off the ground, or your upper body comes off the floor, you’ve failed the test.

Why did I fail? “Short, tight hamstring muscles are probably the reason,” Ben Shear says. “It also could be the result of weak core muscles.”

Exercises to correct: 1. Hamstring Doorframe Stretches; 2. Inverted Hamstring Stretches; 3. Bird Dogs.

6. One-Arm Wall Push-Ups

Standing just short of arm’s length from a wall. Put one arm behind your back and the other on the wall, palm up. If you can’t do at least 10 push-ups without your chest staying parallel to the wall (no wobbling) and your back and legs staying straight, you’ve failed the test.

Why did I fail? “People think it’s because their arms are too weak, but this is a classic issue with core stability,” Ben Shear says. “Unlike the in-line lunge test, where a failed test means instability in the frontal plane, this is a rotary-instability issue. You need a stronger core.”

Exercises to correct: 1. Split-Stance Torso Rotations; 2. Pallof Presses.

7. One-Leg Chair Squats

Place a chair directly behind you and extend your arms in front of you. Standing on one leg, squat until your butt touches the chair. Then stand back up. If your planed knee buckles or you can’t stand back up, you’ve failed the test.

Why did I fail? “I’m looking for ankle mobility issues with the planted foot or a lack of strength in the gluteus medius (butt) muscles,” Ben Shear says.

Exercises to correct: 1. Mini-band lateral walks; 2. Mini-band clamshells. 3. Half-Kneeling Knee Drives.

8. Raised-Leg Push-Ups

If you can’t do five regular push-ups with a straight back, don’t even bother with this test. If you can, then raise one leg off the floor and complete at least 10 push-ups. If you can’t do 10, or your pelvis dips toward the floor, or you can’t keep your legs and back straight, you failed the test.

Why did I fail? “Upper body strength is needed, for sure, but this also tests your ability to stabilise the pelvis,” Ben Shear says.

Exercises to correct: 1. Seated Physio-Ball Torso Rotations; 2. Push-Ups.

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