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Exercise Room

The Importance of Maintaining Power in a Golf Swing
If you haven't got a solid base that is strength in your lower back, hips and pelvis, it is hard to maintain a consistent golf swing with any power. Instead of rotating at the hips you have a tendency to slide. The important muscle group here are the gluteus maximus (buttocks).

Example exercise are below. Stretches should be done before the exercises.

STRETCHES

Gluteus Maximus Weak
Sit on the floor with your right leg out straight in front of you. Cross your left leg over the right at the knee. Turn to look over your left shoulder, gently placing tension on the left knee with your right hand, as your left hand is placed on the floor behind your left buttock for support. Hold 15 to 20 seconds then release. Repeat 2 times. Then repeat to other side.

Quadratus Lumborum (Tight / Weak)
Standing, place your right hand on your right hip, and your left hand overhead. Gently slide your pelvis towards the left side as you ease your left arm upwards and towards the right. Avoid forward flexion by keeping your right shoulder above your right knee. Hold for 15 to 20 seconds. Repeat 2 times. Then repeat to other side.
Start Position
Stretch
 

Right Erector Spinae Tight
Sit in a chair with your feet hip-width apart. Now cross the right arm over the left at the elbows and bend forward so your chest comes to your knees, or if you can, between your knees. Place your left hand at your right toes and grab your left toes with your right hand. Drop your whole neck and head toward the floor. Hold for 15 to 20 seconds. Release then repeat. Then repeat to other side.
Stretch Position
 

STRENGTHENING EXERCISES
Gluteus Maximus Weak
Lay face down on the floor with your legs together and a 45 degree bend in your left knee, with your heal directed at the ceiling. Your toes should be flexed towards the knee. Your elbows must be bent and hands placed on the floor under your chin at all times. Contract your left buttock then with abdominal muscles contracted, gently raise the left leg 45 degrees from the floor and hold for 5 seconds. Repeat 10 to 12 times, then relax for 60 seconds then repeat the set of 10 to 12 reps two more times with the 60 second rest between the sets. I.e., 2 sets of 10 to 12 reps. Note: Keep the left side isolated.
Then repeat to other side.

Start position
Hold position

Gluteus Tight (strengthen Psoas)
Lay on your back on the floor with your hands palm down on the floor beside your hips. (E.g.. LEFT to be strengthened). Draw you right heel towards your buttocks with bent knee and your foot on the floor. Ensure abdominal muscles are contracted and the lower back remains in contact with the floor at all times. Raise your left STRAIGHT leg up as far as 90 degrees (or where comfortable), then lower slowly and controlled without touching down on the floor until you have done 8 to 10 reps. Release down then repeat 2 more sets. Then repeat to for the other side.

Start position
leg up position

Quadratus Lumborum... "Hip Hiking"
Lay down on your back with your feet NO wider than your hips width apart. Place your arms by your side. With abdominal muscles contracted, and keeping your legs in the same position, lift your left hip towards your left armpit and hold for 5 seconds then release. Repeat for 10 to 12 reps for a set. Repeat for 2 sets. Then repeat to other side.

Start position
Hold position

Erector Spinae
Laying face down with both arms outstretched above-head and your forehead on the floor, keeping your toes on the floor, forehead DOWN, lift the left arm off the floor as high as you can WITHOUT taking your feet or forehead off the floor. Hold 15 to 20 seconds. Release then repeat 10 to 12 times per set for 2 sets. Repeat to other side.

Start position
Next position

NOTE:These exercises are general exercises and do not target your individual problem areas. For more golf tips and advices as well as a complete analysis of your body and swing plus a personalalised fitness program customised to suite your individual needs, visit www.getfittogolf.com.au and become a member. Get Fit to Golf can help fix your swing.

Golf Health Tip from www.getfittogolf.com

   

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