Pilates: Enhance Performance and Protect from Injuries in Golf

Transcription

1 Pilates: Enhance Performance and Protect from Injuries in Golf Jen Green 08/23/ Studio One Bryn Mawr

2 Abstract The golf swing is a complex sequence of movements that require mobility, stability, balance, body awareness, strength and power. A golf pro can fix poor golf swing mechanics, but this may not fix the golf swing, if the underlying problem is the body itself. Physical limitations like poor flexibility and rotation, instability in the hips and shoulders and poor core strength will all contribute to the way a person is able to swing the club. Pilates can retrain the body to improve the overall balance, coordination, physical strength and mobility which will help prevent golf injuries, as well as, enhance overall performance in the game.

3 Table of Contents Abstract 2 Anatomical Description 4 Introduction 5 A Case Study 8 Conditioning Program 9 Conclusion 12 Bibliography 13

4 Figure 1 Figure 2 Figure 3 Three Phases of the golf swing: Backswing, downswing and follow through Although not shown above, there is also the setup, when one addresses the ball Set up: core hip muscles, pelvic muscles and lumbar spine muscles Backswing (Figure 1): biceps, teres minor, supraspinatus and infraspinatus, pectoralis major, flexor carpi ulnaris, extensor carpi ulnaris, deltoids, external oblique, internal oblique, rectus abdominus, erector spinae biceps femoris, semimembranosus, semitendinosus adductors brevis, longus and magnus, gluteus minimus Downswing (Figure 2): pectoralis major, posterior deltoid, tricpes, teres minor, infraspinatus, trapezius, subscapulairs, extensor carpi radialis longus, extensor carpi, carpi ulnaris, radialis brevis, latissimus dorsi, external oblique, internal oblique, erector spinae, biceps femoris, smeimembranoosus and semitendinosus, gluteus medius and gluteus minimus, quadratus lumborum, adductors brevis, longus, and magnus, gastrocnemius, soleus Follow Through (Figure 3): teres minor,subscapularis, infraspinatus, extensor carpiradialis longus, extensorand flexor carpi radialis ulnaris, external oblique, internal oblique,rectus abdominus,erector spinae,biceps femoris,semimembranosus, semitendinosus,gluteus minimus, gastrocnemius, soleustibialis anterior

5 The golf swing is a complex sequence of movements that require mobility, stability, balance, body awareness, strength and power. Swinging the golf club is extremely demanding to the body. The action places significant stresses on the body, and in order to develop club head speeds that can exceed 100 miles per hour in less than one- fifth of a second, muscles and joints are stressed near their limits. (Stover ) The modern golf swing involves the muscles of the wrist, lower and upper arm. Shoulders, chest, abdominals, back, hips and upper and lower legs, virtually, every muscle in the body and the associated joints they protect.. Lateral flexion and rotation are core components to the golf swing. During a round of golf, a golfer with a handicap of 18 would be expected to make approximately seventy two swings. That is seventy two times the body laterally flexes and rotates around the spine, and does not even take into consideration any poor swing mechanics that may also contribute to the potential for injury. Golf is a game of asymmetry and multidirectional stress. (Corey) The emphasis pilates places on core strength, flexibility, stability, balance and whole body awareness make it an extremely useful conditioning tool for those people who like to play golf. There are three phases to the golf swing, the back swing, the down swing and the follow through, which incorporate nearly every muscle in the body. The modern golf swing used today by amateurs and pros alike, involves a limited lumbopelvic rotation with more torso rotation resulting in a hyper extended spinal position on the follow through. (McHardy) A strong core coupled with flexibility will deliver enhanced performance in the game. The back extensors, abdominal obliques and

6 hip flexors and extensors are core group of muscles used to stabilize the swing. A stable golf swing allows the golfer to deliver a greater club head speed to the ball, which allows the ball to travel further and with greater accuracy. The downswing is what determines your shot distance and is also where 100% of the speed and power of the golf swing is generated. There are twenty two muscles involved in the downswing phase alone.(van Such ) The swing begins with the hips rotating, followed by lateral rotation of the spine. The shoulders then rotate and the arms pull down from right to left ending in full extension and the swing finishes with flexion and extension of the wrists. (Right handed golfer) Pilates exercises that focus on the hip flexors and rotators, obliques, back extensors, arm flexors and extensors and wrist flexor and extensors would all build core strength for the golfer, with a goal of enhanced performance and prevention of injury. Golf injuries result from over- use, poor swing mechanics and unconditioned people. Most golfers play the game a few times per week, repeating the same golf swing over and over which places stress on the same muscles, tendons and joints. Many golfers also have poor swing mechanics, which place even more stress on the body during the swing. While many people in society today engage in physical exercise, most do not actively engage those major muscle groups needed for the golf swing in their exercise routines. These three things contribute to injuries to both the amateur and professional golfer alike. These injuries occur in all three phases of the golf swing, with most occurring during the downswing and impact of the ball. The injuries associated with the backswing phase are wrist and thumb tendonitis, wrist

7 impaction syndrome, nerve stretch injuries of the wrist, elbow tendonitis, shoulder impingement syndrome and spine injury, especially lower back. (Foster) Injuries in the downswing phase include wrist tendonitis and strain, abdominal, pectoral, spinal and shoulder muscle strain. These injuries are twice as likely to occur during the downswing phase than the backswing phase. (Foster) The spinal muscles alone are working four to five times harder in the downswing than the backswing. The final phase of the swing, the follow through has its own set of common injuries including spine hyperextension, knee sprain, ankle sprain and hip bursitis/tendonitis. (Foster) The overuse factor of the golf game is the primary contributor to the injuries mentioned above. This, along with not having a strong core to stabilize the body to deal with the repetition, places many golfers on the injured list during any given year. Pilates, with an emphasis on the muscles used for golf and core stability, would benefit avid golfers and help to prevent some of the common injuries resulting from a lack of a strong core.

8 A Case Study Name: Cathy Cathy is a 53 year old female in good physical condition. She plays golf on average of four times per week. She had a rigorous work out program which consisted of kick boxing and lacrosse referee in previous years, but has very limited exercise besides the golf and walking a few nights per week currently. Cathy has a few limitations, which consist of muscular back pain periodically and pain in her ankles from arthritis related to earlier sports activities as a young person. Neither of these activities impede her daily activity, however she does take NSAIDS to limit the pain due to associated conditions. Rehabilitation Treatment: Develop a progressive Pilates program that will target core strength and flexibility to improve and enhance golf swing and help to protect Cathy from overuse injury. Major target areas: 1. Abdominals 2. Back extension 3. Lateral flexion and rotation 4. Hip strength and flexibility 5. Shoulder strength and flexibility

9 Conditioning Program Block Exercise Equipment Reason/Results Warm Up Roll Down x 3 Pelvic Curl x 5 Spine Twist Supine x10 Chest lift x 10 Chest Lift with Rotation x 5 per side Fundamental warm up which can be done at home on regular basis Increases abdominal and oblique strength, hamstring strength, articulates and rotates the spine for flexibility and stabilizes the pelvic lumbar area, stretches the hamstrings and spine Foot Work Abdominal Work Parallel Heels Parallel Toes V Position Toes Open V Heels Open V Toes Calf Raises Prances Hundred Prep Progressing to Hundred Coordination Progress to Short Box Series Round Back, flat Back, Tilt, Twist, Round About, Climb a Tree Reformer Reformer Continued warm up working on Hamstrings, Quadriceps and Ankle Plantar Flexors. Focusing on building Hip Extensor Strength, Knee Extensor Strength, and Ankle Plantar strength Abdominal Strength, Oblique Strength and Back Extensor Strength, Obliques Stretch, Shoulder Extensor/Flexor control, Trunk Stabilization, Pelvic Lumbar Stabilization, Back Extensor Control and Hamstring Strength. Mind Body control Improve Abdominal Strength for Stabilization Hip Work Gluteals Side Lying Series (Side Leg Lift, Forward and Lift, Forward with Drops, Adductor Squeeze, Hip Extension with Bent Knee,Hip Adduction with Bent Knee,Hip Gluteus Medius Strength, Hip Abductor Strength, Hip Adductor Strength, Hip Extensor Strength resulting in Pelvic Lumbar Stabilization (can be done at home) Improve hip mobility and strength

10 Extension with Straight Leg, Adductor Lift Spinal Articulation Frog Circles Down Circles Up Openings Rolling Like a Ball Reformer Hip Adductor Strength, Hamstring Strength, Hip Adductor Stretch, Knee Extensor Control, Pelvic Lumbar stabilization Improve hip mobility and strength Strengthens Abdominals, Stabilizes Trunk and Shoulders Stretches spine for improved flexibility and can be done at home Bottom Lift Reformer Strengthens Abdominals and hamstrings Improves Spine flexibility and Hip Extensor Control stabilizing the hips for the golf swing Stretches Pole Series with Golf Club as an Assist (Shoulder Stretch, Overhead Stretch, Side Stretch, Spine Twist) Stretches the Lower Trapezius, Pectorals, abdominals and Obliques, stretches the shoulders for improved flexibility and to avoid injury when swinging the club. Can be done at the golf club prior to round of golf Spine Stretch Abdominals, Back Extensors Trunk stabilization which can be done at home Full Body Integration Standing Lunge Down Stretch Stomach Massage Round Back Stomach Massage Flat Back Back Support Rocking Prep Reformer Reformer Hip Flexor Stretch and hamstring Stretch Improve hip and pelvic flexibility Abdominal strength, Back Extensor strength, Knee extensor strength, Ankle Plantar Flexor strength Works on Trunk stabilization and shoulder extensor control and builds strength in ankles Shoulder Extensor Strength, Hip Extensor Strength, Back Extensor Strength

11 Arm Work Lateral Flexion and Rotation Back Extension Arms Standing Series: Chest Expansion, Hug a Tree, Circles Up, Circles Down, Punches, Biceps, Butterfly Spine Twist Saw Prone 1 and Prone 2 Cadillac with Tower Cadillac These exercises work on Trunk Stabilization and Hip control and stretch the chest and can be done at home * Shoulder Extensor Strength,, Elbow Extensor Strength, Shoulder Adductor Strength, Biceps, Triceps, Abdominal Obliques This series will help to build trunk stabilization, Arm and shoulder strength, while stretching the shoulders and abdominals to help loosen for golf swing, helping to prevent injury Abdominal Obliques and Hamstrings Working on trunk mobility and Back Extensor control to help build strength and protect the back from injury in golf swing and can be done at home Back Extensors, working on Back Extensor strength, shoulder extensor control, abdominal control and shoulder and abdominal stretching Focusing on core strength and control and stretching the shoulders for better golf swing control and prevent back and shoulder injuries. Double Leg Kick Back Extensor Strength Swimming Back Extensors, working on trunk stabilization, Shoulder Flexor control and Hip Extensor control and can be done at home * Home exercise put in full body integration as these exercises require and recruit most of the muscles in the body

12 The golf swing is a complex, unnatural movement that uses the whole body, but not symmetrically. Using pilates to address physical limitations will help to build balance and symmetry, improve coordination, build muscle endurance and improve flexibility. By recruiting more of the core muscles like the deep stabilizers, hip flexors and extensors, hip abductors and adductors, and the spinal flexors and extensors, pilates can assist in retraining these muscles to work together to enhance the golf game. Golf and Pilates share some of the same basic principles, flow, precision, and concentration making them both mind body activities. This mind body control, as well as, the core conditioning pilates offers, make it an ideal fitness program for golfers to protect from injury and enhance their game.

13 Bibliography B.A.S.I. Study Guide. Comprehensive Course. C Corey, K Total Care Fitness. Hauppage, N.Y. Barron s Educational Series. expert/kathy Foster, L. D r. Divots Guide to Golf Injuries. Dr. Divot PublishingInc. North Salem, N.J. c 2004 p McHardy, A.J., Pollard, H.P., Luck. Golf Injuries. A review of the Literature. Sports Med in press Stover, C., Wiren, G., Topaz, S. The Modern Golf Swing and Stress Syndromes. The Physician and Sports Medicine 4(9): 42-47, c 1976 Van Such, L. Secrets of Speed and Quickness Training. A Collection of Articles. BJSM. 2005