This Month in Sports Rehabilitation: Getting Ready for Golf (April 2011)
The snow is melting and the golf season is rapidly approaching. UW Health Sports Rehabilitation's Golf Clinic helps golfers of all ages and abilities become physically ready to consistently perform the complex movements necessary for the golf swing.
Common Swing Flaws
One of the more common golf swing flaws is excessive lateral movement, called a "sway" on the backswing and a "slide" at impact.
According to the Titleist Performance Institute, 31.4 percent of amateur golfers "slide" at impact and 37.2 percent "sway" on their backswing.
Excessive lateral movement decreases the chance of making solid contact and can lead to increased low back and/or wrist injuries. Increasing balance, stability, mobility and strength in the hips and promoting better rotation through the torso can decrease lateral movement in favor of a better rotation.
Watch the video below to learn about a few exercises that can get you ready for golf season. The resistance band shown in the video can be purchased at our clinic. It is best to begin with a medium resistance.
Exercises to Prevent Lateral Movement
The following is a list of exercises you can use if you have a tendency to "sway" or "slide" in your swing:
- Ankle Rockers are a great exercise for working on ankle lateral mobility. Decreased lateral mobility in your ankles can cause your hips to slide more laterally.
- Stork Turns help develop rotation in your hips and promote better balance. Improved rotation in your hips will decrease the need to move laterally.
- Golf Posture Lateral Steps are a great exercise for developing lateral hip strength while holding a better posture. Better hip stability will allow you to "post-up" and turn rather than slide or sway.
- Torso Turns develop balance and torso rotation. You might find it challenging to rotate your torso without rotating your hips.
- Lateral Step to Rotation is a combination exercise perfect for coordinating hip stability with proper torso rotation.
- Rotational Med Ball Toss is a strong finishing exercise that combines all of the principles of the previous exercises into a power move. Make sure you have a solid wall for throwing and use a two- to six-pound medicine ball to start.
About Our Clinic
Dave Knight, LAT is the coordinator of the Golf Clinic. Dave is certified by the Titleist Performance Institute and has worked with a wide range of golfers, from beginners to professionals. The Golf Clinic can help you identify limitations that may be preventing you from playing your best golf, or pain-free golf.
Contact us at (608) 265-7500 to schedule your Golf Clinic evaluation.