Improve your balance and your swing
Balance is one essential element of a consistent and bio-mechanically correct golf swing.
An understanding of balance is connected to the golf swing requires an understanding of how the club moves on a proper swing path.
It is not the golf swing itself that creates balance; rather it is the physical posture of the golfer’s body in relation to the positioning of the golf club and ball.
Improving posture and balance is one way you can build a repeatable swing and consistent swing path.
Balance requires the neuromuscular system [nerves and muscles] to maintain proper alignment and center of gravity during the golf swing; just as it must be able to maintain control of itself during any other physical activity.
Postural Alignment & Center Of Gravity
Proper postural alignment and center of gravity is not just important at the address stage. It is equally important during all phases of the swing. A golf swing requires the body to perform simultaneous rotational and linear movements, in the correct sequence and with the correct timing.
We often hear about how a pro golfers swing is so great due to their natural balance, or sequencing of movement. Yet each of these elements is not glorious without the intricate support of the other two elements.
Once your brain has committed to memory the proper anatomical positions required by the swing, the muscle memory will take over. From that point, you will notice that it takes less effort to control your body, resulting in greater swing efficiency, power and consistency.
So remember, balance is not an element of your golf swing, rather it is an element of your body.
How To Improve Your Balance
Balance training is an inherent part of any comprehensive golf fitness program. It requires you to develop optimal balance in both static positions and dynamic [moving] states. Thefore, training to improve balance must include both static and dynamic balance exercises. These are called Proprioceptive exercises.
Static Exercises For Balance
Static balance exercises develop greater efficiency within your muscles and nerves to maintain a specific posture. There are many occasions during a game of golf that static positions are used: shots from the side of a hill or sloping bunker shots. These both require your spine to be held steady in a specific position.
Balance requires two physical components of your body to work together, your muscles and nerves. These systems working together allow for postural alignments, center of gravities, weight transfer and spine angles to be maintained during all phases of the swing.
Using the following static exercise will help you maintain your balance in situations where your body must attain optimal balance in unusual situations.
Single Leg Hold
A great static balance exercise for golf is the single leg hold. It can be done anywhere.
Stand in your address position for a normal short iron shot. [No club necessary]
Maintaining your address spine angle, slowly lift your right foot off the ground 3-4 inches.
Hold this position for 30 seconds.
Return your right foot to the ground.
Repeat the exercise lifting the left foot.
Remember we need to improve both strength in the muscular system and create greater efficiency within the nervous system. Once you have improved your static balance, you will find it much easier to maintain balance during movement. Just understanding the dynamics alone assists with this. The body cannot conceive what the mind cannot perceive.
Working with a swiss ball for balance is also a great exercise. Seated extending one leg out at a time, and try to balance. You will improve the longer you keep at it. For more great information on sports injuries, visit our website at www.DoctorGendron.com.
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Running doesn’t seem complex; placing one foot in front of the
other, leaving the ground on each stride is as simple as a sport
gets–yet the repeated movement sets up a chain of events from
your head to your toes, and vice versa. Be out of alignment at
either end, and your entire body can be affected.
It’s a fact–Chiropractic Physicians are guaranteed a steady flow of
sports injury patients. In spring, baseball players come in with
pulled shoulders from excessive bat swings or throwing; in the fall,
footballers arrive with leg problems, not having kicked a ball for
months. Runners are not immune–though training year round, they
often move from endurance to speedwork or vice versa with no
preparation.
“FIND THE CAUSE…ACT ON IT.”
“Or to be long winded–do something to correct the weakness or
the problem which exacerbates an injury.
“Simple actions often prevent an injury, such as cutting the
tabs off your shoes and other remedies suggested earlier.
“The skill is in locating the problem. Is your noggin at a bad
angle; does your shoulder droop from a skiing crash; or, are your
feet unable to move in those lovely shoes.”
“To get faster, we’ve been pushing the body harder in terms of
effort or mileage. Every runner has a training threshold at which
each additional effort will give a decrease in performance–the law
of diminishing returns has set in. For the lucky ones, it means
frustration; for those who can’t recognize it in time, it leads to
injury.
“Train don’t strain, is this planets old motto. Those three words,
plus the six at the top of the page, are all this part needs. But you
have a book to write, a destiny to fulfill, so listen closely.”
That commenced our post-run fireside chats. A winter of
advice to fill the next two parts. Here’s what the Guru said.
“Six months of consistently running say 50 miles will allow
steady progress. A few weeks at 60 miles may result in an injury.
While recovering from the injury you lose training time; you lose a
significant part of the fitness gained in prior months. You often go
back to square one.
“Unfortunately…earthlings have different capacities before
injuries occur. Each runner can handle a certain mileage without
problems; increase the load beyond YOUR limit, and your body
soon breaks down. You can only learn by experience how much
your body can take before something gives.
“The prudent runner spots an impending problem early. When
you recognize there is a problem, the simplest action, yet the action
which runners resist most, is to…cut back on training.”Listen to your body.
It will let you know when something is wrong.
Sport Injury warning signs.
“Stress is often present–sometimes from the running itself, or
from work, money, family or house moving etc. Signs to watch for
include:-
1/ Feeling tired, perhaps not sleeping well.
2/ Illness, sore throat, colds or flu, skin conditions, mouth ulcers.
3/ Swollen lymph glands.
4/ Loss of weight.
“Stress or fatigue may express itself in your running speed–your
pace may decrease for a given effort. You think you’re running well
at 7 min miles, but on checking the final time, it works out at over
7½ min miles.”
“So I should reduce the stress level before an injury occurs?”
“Right,” he said. “A reduction of mileage by 20 percent is a
good start. Cut a mile or two off of most runs, and take an extra
day off. Swap relaxed sessions of fartlek for track work or repeti¬
tions. The cause of the stress should be addressed. Do something
about the stressors you have control over; live with, or completely
run from those which you don’t! If necessary, the running becomes
something it frequently is not after you’ve reached a higher
level–pure recreation.
“When moving house and or jobs, it’s logical to have an easy
four to six weeks of running. Do a weekly quality tempo, or session
of reps–short or long–it doesn’t matter which. Run moderately
long also, and you can retain 90 percent of your fitness for months.
When settled, you can return to your former intensity.
“Overtraining fatigue related to an increased non-running
schedule, should be distinguished from Delayed Onset Muscle
Soreness (DOMS), which is the muscle aches and pains you feel
after a particularly hard workout or race. This may last several
days, but walking at the end of the session and easy training for a
few days should see you back to normal.”
Self-inflicted Sports Injuries–use your head.
Self-inflicted injuries
“Plan your weekly schedule to put stress on a different aspect of
running on consecutive days. You may be able to handle 10 efforts
of 200 meters up a hill on a Monday, but you wouldn’t want to
repeat it on the next four days….and ‘kill’ your Achilles in the
process. Don’t run a hard six miles and repeat it each day either.
Spread the fast and steady running throughout the week and over
future weeks.
For more great information on sports injuries, visit our website at www.DoctorGendron.com.
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http://www.hi10spro.blogspot.com discusses what’s going on for this week and injuries
Duration : 0:2:38
Supported treadmill walking for treating severe cervical spinal cord injury.
Duration : 0:0:51
Interview with Dr. Gordon from yourpainfreeback.com. Keeping active and preventing injury when playing golf.
Duration : 0:2:53
I ran 2 miles yesterday….which is a very easy run for a cross country runner…but today, my hip is killing me. It feels like my hip joints or bones are pinching my insides or something.
This isn’t the first time this happened, my hip hurt really bad during the track season too.
What might this injury be, and how can I help it get better.
Go see a trainer or doctor! I’m not big on seeing doctors because they are always too careful and tell you to stop running for too long a time, but it’s got to be better than having idiots like me diagnosing an injury over the Internet. Try new shoes from a store that specializes in running and if it persists at all, go see someone. You know in your mind if it’s just a little fatigue or something that will prevent you from running. 2 miles is a warm up and if you are having trouble with that, I’d go see someone right away.
I used to do heaps of cardio exercise daily because it fit into my routine. I ran in the mornings, walked to school, walked home and went for a half hour walk/jog after school. I also played tennis.
I had glandular fever for a year which caused me to only walk occasionly because it makes you tired easily. I have just gotten over it and am starting to run every morning for 30min a day again. My goal is to get to 2 hours a day. Is this too much? I used to be able to do heaps but I’m not sure now. I’ve heard if you take it slow you can get there? Also due to my lack of fitness I have gained a few kilos. Any advice would be great, thanks 
Be careful and do not try to do too much too soon.
It is very easy to injure yourself after a long lay off.
You need to condition your muscles and connective tissue to the work.
If you can run for 30 minutes with out any problems then do that for about 1 month, then increase your time to 40 minutes, and keep your increases limited to every month.
Eating healthy and exercise should take care of your weight.
Why would you want to see a pro tennis player being treated for a foot injury? Pretty weird. Just look it up and try find it on a tennis site or youtube
There have been some valiant performances with injured knees in sports recently. Game 1 of the NBA finals where Paul Pierce hurt his knee and later returned to spark a victory for the Boston Celtics. The US Open golf championship where Tiger Woods showed obvious pain in his knee but persevered. What about the courage shown by Gail Kim when she overcame an injured knee to defeated and brown bag Velvet Sky on Impact?
Maybe all sports are using the same writer since not many returned after the strike. One thing’s for sure, it’s definately storyline.
www.youtube.com/BNPParibasOpen – By popular demand, Rafael Nadal’s press conference at the BNP Paribas Open 2010 on Friday, March 12, before the “Hit for Haiti” exhibition match. He talks about tennis, injuries, Indian Wells, season, video with Shakira, and so on.
Duration : 0:9:52
I do a lot of exercises to be able to walk again.my newest training is walking on the treadmill
Duration : 0:2:48
Daniel Remon from www.bettergolffitness.com takes you through some simple yet essential pre-game stretches to help you drive further off the first tee, reduce golf injuries and reduce your handicap. http://www.fitcorpasia.com – daniel is one of Asia’s leading TPi certiofied golf fitness experts, working with the Thailand and Malaysian national teams and golf fitness & conditioning coach for the Nick Faldo Series Asia.
Duration : 0:1:35
