Golf is a rotational sport; it requires every joint working at its functional capacity. Golf isn’t just a game of precision and skill; it is a game involving rapid moments of exertion – on one side of the body that a player favours. The repetitious use of one side of the body often creates many muscle imbalances and injuries. At some point in time, golfers of varying levels (Professional and Amateur) have had an injury, with lower back highest for both, second for professional is wrist (23%) and second for amateur is elbow (21%).
Muscles of a variety of segments of the body are used in the game of golf; the upper and lower body, the left and right side and front and back of the trunk. Which shows that golfers require vast whole-body strength, balance, and flexibility, at a professional or amateur level. With chances of common injuries being reduced by mobility and strength work off the golf course. Similar benefits are seen between general and golf-specific training programs. There are of course benefits for all levels of golfer and other parts of their life, this isn’t just for elite sport.
The golf swing at its peak follows a proximal to distal sequence:
- 1st – Pelvis
- 2nd – Thorax
- 3rd – Lead Arm
- 4th – Hands
- 5th – Club Head
The thorax or trunk (or mid spine) is the area of the body between the neck and abdomen. The muscles that support the thorax have varying roles in the golf swing from starting the back swing to controlling early follow through. So, if there is a lack of range of motion, strength or power in the muscles of the trunk then this could create issues with the swing and result in a lack of clubhead speed or distance.
To assist in improving trunk range of motion, strength and power, we first need to assess it and figure out if there is a deficit between L and R sides, front and back muscles, or if some body parts are strong/weak and others are fast/slow. Assessments for this can assist in improving and building a positive, well rounded golf physical athlete profile.
Following an assessment on your trunk’s capabilities, we can look at improving these physical attributes with evidence-based exercises such as side planks and med ball sit up and/or throws. Our trunk or “core” muscles can be worked in isolation or in combination with a similar movement e.g. the obliques can be worked within the same exercise as your main abdominis (basic exercise) e.g. twisting sit-up.
Exercise Physiologists (AEPs) are university qualified professionals equipped with the advanced knowledge for processing musculoskeletal screening methods and implications for conditioning with golf; interpreting these results and designing safe and effective exercise programs.
Thorough evidence-based pre-screening and relevant fitness testing is conducted onsite at our state-of-the-art functional rehabilitation facility to gain an understanding of all the health conditions you are living with, how they impact your life and your current level of fitness. It may be recommended to start with supervised sessions at our facility under the experienced eye of our Accredited Exercise Physiologists, Nathan Walker or Scott Howard, or your program can be designed to be performed from home. We utilise a free exercise software program called Physitrack, which can be downloaded to your smart phone or tablet, which gives you the ability to message your therapist directly with feedback about your exercises.
To improve your golf game with a professional, please book an appointment with one of our AEP’s today. An AEP can assist you by guiding you through an individualised, safe and evidence-based exercise intervention to “bulletproof” your golf game. Please reach out and get in touch with your local exercise expert now.
