Inside Golf : Inside Golf August 2017
fitness 58 August 2017 | www.insidegolf.com.au www.insidegolf.com.au/golftips/ Hamstring and Hip Flexors mobility Richard Nizielski is a Brisbane-based golf fitness expert and the Director of Golf Fit Solutions. A three-time Olympian and medallist in the sport of short track speed skating, Richard is a qualified sports and personal trainer designing individual fitness and nutrition programs for both professional and amateur golfers here in Australia and overseas. www.golffitsolutions.com Richard Nizielski www.golffitsolutions.com Hi everyone. As i stated in the July issue’s article, over the next few issues, we will look at hip mobility and strength. Hip mobility is integral when it comes to executing a full golf swing movement. Where the hips are limited in range of movement, rotation is limited, which means your power development is limited, which means your distance will be limited. Not only does limited hip mobility mean a loss of power and distance, it’s been shown to cause over-activation in the lower spine, which is not designed to rotate or move like the hips do. This is going to put an increased amount of pressure on the lower spine, increasing the risk of lower back injuries. Hip mobility is key, when developing power in the golf movement. Long periods of sitting at an office desk or in the car, can create tightness in the hips, so it’s important to do something that will improve the freedom of movement in this area and allow the hips to work correctly. Regular stretching is one of the ways you can improve hip mobility. A few simple stretches that you can do by yourself: Hip flexor stretch Stretch a) Assume a kneeling position, placing one foot in front of you and the other foot out behind you. Begin to sink the hip towards the floor, generating a stretch in the front area of the hip. Flex the front knee to increase the stretch. Hold for between 10-60 seconds. Switch feet and repeat the stretch. Stretch b) With the knee on the floor in a lunge position, reach back and grasp the rear foot (you might want to place a pillow under the knee and steady yourself by holding onto something with your free hand). Bring the heel towards the backside, as you do, sink the hip forward and down. The stretch should be felt in the front of the leg and the hip region. if you are unable to reach your foot with your hand, wrap a towel or use a rope around your foot to implement the stretch. Hold for between 10-60 seconds. Switch feet and repeat the stretch Hamstring stretches Stretch a) Place one foot on a chair or low bench. Keeping the hips and shoulders aligned, lean the torso towards the extended leg creating a stretch in the hamstrings. Leaning forward from the hips rather than just flexing the upper torso will generate stretch in the hamstrings and not just the back. Hip flexor A Hip flexor B Hamstring A Hamstring B The TPro on Tour Nick is a Strength and Conditioning Coach, Presenter, Rehab Expert and Massage Therapist contracted by PGA Tour Players and Golf Australia to provide his services in the United States and across the globe. He is also the GravityFit Golf Guy! 1300 142 146 firstname.lastname@example.org. www.gravityfit.com/golf Nick Randall email@example.com Sofar in our series of articles, we have followed an instructional theme and talked about how using GravityFit tools and techniques can help your posture, full swing and, in last month’s edition, your chipping and pitching action. This month i thought that you might like to learn how the players i work with on the PGA Tour are using the GravityFit TPro to improve their bodies and their games. Contrary to what you may have heard, PGA Tour players are indeed mere mortals and have issues and imperfections with their bodies, posture and swing actions just like you and me. They need help in the form of instruction, guidance and key pieces of equipment to improve. i’m going to give you three examples from the PGA Tour players i work with on how they use their TPros on a daily basis. Tour Example 1 – Cameron Smith; Cameron racked up his first professional win in May and is going from strength to strength. The young Aussie sometimes struggles with his upper spine posture and right shoulder position. The upper spine gets a bit flat, losing his “thoracic curve” and the right shoulder tends to creep forward. This affects his ability to turn effectively and also set the club in his ideal position. We use the GravityFit TPro to firstly provide sensory feedback and encourage better upper spine position. The second use of the TPro for Cam is to provide a strength stimulus for the key muscles around his shoulders, these help him set his right shoulder in a better position. 12 reps x 3 sets daily of the simple “Arm Press” exercise helps Cam to maintain better posture and stability around is upper back and shoulders. Tour Example 2 – Jonas Blixt. Jonas partnered with Cameron to win the Zurich Classic of New orleans this year. Jonas had a fairly serious injury hurdle to overcome at the back end of last year and over the course of the last nine months we have used the entire range of GravityFit equipment and techniques in his rehabilitation. The TPro remains a feature of his daily routine in the form of helping to train arm-body connection in his swing. Jonas first gets into his golf set up, makes sure he feels the right pressure from the spikes on his upper back and paddles on his shoulder blades – from there he simply turns into his backswing, aiming to keep the same pressure on the key points. This gives him the feel of his arms moving together with his body into his backswing. Tour Example 3 – Harris English; Harris is a two-time winner and recognized as one of the best iron players on tour. Harris has been battling his game a little in the past six months but is really starting to turn it around now. in this time we have made significant strides forward with his body, most notably global strength, stability and posture. The TPro has been a vital part of giving Harris the postural awareness to hold himself tall and set his shoulders in a better position. Harris has the tendency to slump a little into a rounded posture and the shoulders like to roll forward, this has implications for his shoulder health and injury risk in particular. A shoulder that perpetually sits in a forward and depressed position is more susceptible to injury, especially when put under load in the gym and through the golf swing. The TPro gives Harris both the awareness and the load stimulus to strengthen the key muscles around his shoulders and set them into a better posture. i consider the GravityFit TPro to be an essential part of the tool kit used by the PGA Tour players i work with. The really exciting thing for the club player, is that you can be using the same techniques too. it’s simple, low load application is suitable for practically anyone and they are available Australia wide. For a fully detailed video demonstration you can visit gravityfit.com/golf. GravityFit are offering a 15% discount on TPros using coupon code insideGolf. TPro in use by PGA Tour Players to build strength and stability Hold for between 10-60 seconds. Switch legs and repeat the stretch. Stretch b) Lying on the floor, place a towel, rope or stretching band under one foot and raise the leg. Pull the leg towards your chest creating a stretch in the rear of the upper leg. Hold for between 10-60 seconds. Switch legs and repeat the stretch.
Inside Golf July 2017