Sports
Living Smart: Golf exercise: Focus on the core
 |
| Photo submitted Dennis Nelson, a soon-to-be-retired custodian at Canoa Hills and an avid golfer, demonstrates the lunge with a twist, an exercise that improves core strength at Canoa Hills fitness center on Wednesday. |
By Ann Sirianni
In comparison to other sports, golf may not be viewed as physically demanding or vigorous exercise.
In reality, it requires strength, power, flexibility, balance, muscular endurance and stamina.
All of these components will benefit from golf-specific exercises.
However, the core, being the foundation of all movement, is a logical place to begin.
Core strength and stability is vital to our well-being and essential to our golf game.
The core is composed of three muscle regions: abdominal, back and hip/pelvis. These muscles work together to support the spine.
When you strengthen your core, you gain greater balance and stability.
Everyone can benefit from maintaining a strong core, but for a golfer, it is indispensable.
A strong core is key to maintaining balance through your swing and reduces the likelihood of lower back injury.
Reducing pain
A recent study by the American Academy of Orthopedic Surgeons found that more than half of golfers suffer from low back pain, either at ball contact or follow through. This is likely caused by rotation of the spine at high velocity.
The typical golf stance may actually cause wear of the spinal discs, while a more upright stance during the follow through may reduce disc wear and back pain. Some younger golfers are being taught a more upright stance to help alleviate these problems in the future.
However, for most experienced golfers, changing their swing is not an option. Performing core exercises, such as crunches, diagonal crunches, planks, bridges, pelvic tilts, and lower back hypertension is an option open to all and may reduce back pain and injury.
The stability ball—those big balls you see in every fitness center—is great for working the core because it’s an unstable surface that forces you to use muscles to balance on the ball.
Performing a bridge on the ball will help strengthen abdominal and lower back muscles.
Make sure you are on a carpeted surface and have some assistance if you are new to the ball, as simply sitting can be a challenge for the novice.
Begin this exercise by sitting on the ball. Walk your legs forward as you lower your upper body, until your head and shoulders are resting on the ball. Raise your midsection until it is parallel to the floor and forms a bridge or table between your lower legs (knees bent at a right angle) and your shoulders and head.
Tighten your stomach and back muscles, and hold for 30-60 seconds.
More power
Most golfers are looking for longer drives and would like to improve the power and speed of their swings.
The midsection is often referred to as the powerhouse because it is where the transfer of power from the lower to the upper body occurs, resulting in longer drives.
The lunge with a twist is an exercise that combines the power of your lower body with core rotational movement.
This can be performed using a five-pound dumbbell or a weighted medicine ball.
Begin the exercise in a standing position holding the weight with both hands in front of your body. Step forward with one leg. Bend your front knee, keeping it positioned behind your toe, and your back knee bent below your hips. As you lower, rotate your body and your arms to the forward leg side, crossing over your forward leg. Return to a standing position and repeat on the opposite side. Perform this process 8-12 times on each side.
Try these exercises, or the wide assortment of books and DVDs available on golf exercise for core conditioning.
The conditioning of your physical body impacts your golfing ability and enjoyment. And while I am not minimizing the importance of skill, technique and practice, have you ever heard of an athlete not preparing his or her body for maximum performance?
Think of yourself as an athlete and picture your body as the most valuable club in your bag. Keep it tuned!
Green Valley resident Ann Sirianni is a certified fitness trainer. Contact her at 465-1221 or gvfitness@cox.net.
In reality, it requires strength, power, flexibility, balance, muscular endurance and stamina.
All of these components will benefit from golf-specific exercises.
However, the core, being the foundation of all movement, is a logical place to begin.
Core strength and stability is vital to our well-being and essential to our golf game.
The core is composed of three muscle regions: abdominal, back and hip/pelvis. These muscles work together to support the spine.
When you strengthen your core, you gain greater balance and stability.
Everyone can benefit from maintaining a strong core, but for a golfer, it is indispensable.
A strong core is key to maintaining balance through your swing and reduces the likelihood of lower back injury.
Reducing pain
A recent study by the American Academy of Orthopedic Surgeons found that more than half of golfers suffer from low back pain, either at ball contact or follow through. This is likely caused by rotation of the spine at high velocity.
The typical golf stance may actually cause wear of the spinal discs, while a more upright stance during the follow through may reduce disc wear and back pain. Some younger golfers are being taught a more upright stance to help alleviate these problems in the future.
However, for most experienced golfers, changing their swing is not an option. Performing core exercises, such as crunches, diagonal crunches, planks, bridges, pelvic tilts, and lower back hypertension is an option open to all and may reduce back pain and injury.
The stability ball—those big balls you see in every fitness center—is great for working the core because it’s an unstable surface that forces you to use muscles to balance on the ball.
Performing a bridge on the ball will help strengthen abdominal and lower back muscles.
Make sure you are on a carpeted surface and have some assistance if you are new to the ball, as simply sitting can be a challenge for the novice.
Begin this exercise by sitting on the ball. Walk your legs forward as you lower your upper body, until your head and shoulders are resting on the ball. Raise your midsection until it is parallel to the floor and forms a bridge or table between your lower legs (knees bent at a right angle) and your shoulders and head.
Tighten your stomach and back muscles, and hold for 30-60 seconds.
More power
Most golfers are looking for longer drives and would like to improve the power and speed of their swings.
The midsection is often referred to as the powerhouse because it is where the transfer of power from the lower to the upper body occurs, resulting in longer drives.
The lunge with a twist is an exercise that combines the power of your lower body with core rotational movement.
This can be performed using a five-pound dumbbell or a weighted medicine ball.
Begin the exercise in a standing position holding the weight with both hands in front of your body. Step forward with one leg. Bend your front knee, keeping it positioned behind your toe, and your back knee bent below your hips. As you lower, rotate your body and your arms to the forward leg side, crossing over your forward leg. Return to a standing position and repeat on the opposite side. Perform this process 8-12 times on each side.
Try these exercises, or the wide assortment of books and DVDs available on golf exercise for core conditioning.
The conditioning of your physical body impacts your golfing ability and enjoyment. And while I am not minimizing the importance of skill, technique and practice, have you ever heard of an athlete not preparing his or her body for maximum performance?
Think of yourself as an athlete and picture your body as the most valuable club in your bag. Keep it tuned!
Green Valley resident Ann Sirianni is a certified fitness trainer. Contact her at 465-1221 or gvfitness@cox.net.
Copyright © 2009 - Green Valley News and Sun