Core Strength
 

I have heard much about strengthening the core for better golf, and for injury prevention.

Some of the recommendations have been ... abdominal exercises, medicine ball exercises, and improving breathing techniques.

Have any of you seen good results from doing core strenthening exercises, and what are some of them?

Re: Core Strength
 

Lagster,

I started my exercise routine last year and I'm not looking back! In my 20's and early 30's I was very fit but after raising kids and heavy job demands, the priority of fitness in my life eventually went to zero. As someone once told me. "I used to have a chest, but that's all behind me now."

The motivation for going back to the gym was golf!

Every couple of months, I would pull my lower back muscles when making my start down move. It usually occured when I didn't warm up. Eventually I was in constant pain and there were days when I couldn't get out of bed. I had had enough.
I went to the gym with one objective in mind, strengthen my core muscles for injury prevention. I started slowly with an overall body workout. Light weights and enough repetitions to feel muscle fatigue setting in. I always started my routine with basic abdominal work. Sit ups and crunches. That takes no more than 15 minutes and then it's off to leg work and a little upper body and arms work. When I first started I was embarrassed how weak I really was, but I was determined to stick it out.

After a year my routine has evolved to more of a body building program. I'm injury free and nearly as strong as I was 20 years ago. I'm lifting poundages I couldn't imagine a year ago. I feel fit, I look fit, and my energy level is higher. I haven't had any back problems ...at all.

I still have a problem carving out the time to actually go the the gym. It takes an hour and a half out of my day. I try to go at least 4 times a week but if it's just twice a week, I'm still maintaining my fitness level.

I cannot stress enough how beneficial exercise is for golf and life. It's a great feeling to stand over the ball and feel the power reserve. Strong, stable, and ready. :D

Bagger

Absolutely it helps. For me, if I'm not exercising and doing a weight program, my lower back can get sore from playing golf. It hardly ever happens if I'm working out consistently.

I ate a jalapeno blackened cheeseburger for lunch today. Does that count as building up the core? I know I was rotten to the core on the way home. :shock:

That is building up something...to the core... :D

Or blowing out the core. Ok on to bigger and hopefully better things.

The big misconception about core muscles is that it is only about the middle of your body; interpreted as abdominals primarily. The truth is that the core is from the top of your cervicals to the lower end of your mid thigh; and I would argue to the insertion point of your hamstring which is on your shin bones). So . . . what you really want to create is a sound foundation upon which to apply every thing you know about the intricacies of TGM.

First let me tell you that I came to TGM by way of treating golfer's with back problems, elbow problems, loosing their game problems, you get the picture. When I saw and got beat to death trying to read the yellow book I knew that I had found the answer to my biggest problem; why can this great precision sport cause so many problems, because they aren't doing it right.

AAAAHHH! Everybody hates to hear that, especially if you could see me play. Since I teach Alignment Therapy for general body performance I was fighting against the 'bad habits' of the general golf community. You are still safer, better prepared, and more intellegent if you can apply TGM andyour efforts will be better if your whole body is aligned to your original blueprint before you start renovating for the prefect, on-plane drive.

So the answer to your question is that better alignment allows for better precision. Better breathing acquired through sound alignment training allows for better endurance in the application of each stroke of your game. Healthier is better no matter what you are doing.

Train your whole body and your heart and watch your nutrition for the best excellence you can bring to everything you do, not the least of which is this beloved game.

In the mean time:

1. Start a full body routine (glad to help you create one just let me know where you are in your fitness now) .

2. Do abdominal exercises, on a ball, with a pilates tape (much more on these exercises later) like in the military, to the fitness channel, but only 3-4 times a week.

3. Don't forget to do 20-30 minutes of cardio-pulmonary training a minimum of 3 times a week for endurance and heart health.

4. Don't get caught up on a diet but please eat whole, healthy foods at least 5 times a day in small quantities. Yea I know this is crazy for a golf site, sorry. But small, frequent meals keep your energy high and your body burns off everything.

5. Get plenty of water both summer and winter.

All anybody can get today thank goodness I saw Yoda to know people were already responding to the site) is that I will get you some exercises in text before the Falcons Game tomorrow. Go Falcons!!! If you can post what you are already doing I can avoid being redundant.

Looking forward to more . . .Vik

Vickie,

Very good information!!!

I try to do exercises to help the back, but I am interested in total fitness as well. I have a slight disc problem, and sciatica on the right leg at times.

I do modified crunches and other ab work daily. I do "cat and camel" , and one other back exercise also. For strength... light weights--12 lb dumbbells for upper body, and squats and toe raises for the legs.

Also about 20 pushups and 25 tricep pushups daily.

I walk for cardio, and try to do some stretching daily.

I used to swing a weighted club, but I believe that may be hurting my back to do so.

What do you think about medicine ball training for golf?

Thanks,

lagster

Langster, I'm glad you have a broad vision for your health. I agree that for the short run the weighted club may be contraindicated. In answer to your question, the medicine ball could be a great program to follow as could so many others if you are executing the exercises with precision. I am attaching a group of exercises that I consider the base line for good posture, especially necessary if you are already experiencing any sciatic symptome. (and if the symptoms are slight you can probably reverse the cause of the discomfort) So the first three exercises are specificall designed to address your posture. I follow with a list of stretches that really address the chole core and specifically the hip muscles.

The only way to use text only for these exercises is to read the exercise, do the exercise and then immediately re-read the text to see if you got all the points. After a couple of times you will begin to see the small things you are forgetting and believe me for flexibility every minute tension at every joint matters.

Give these a try and let me know how they work in your program. As tradekid suggested you don't necessarily need to go to a gym to get what you need. Consistency is the real secret along with attention to your alignment and technique.

If you want to list your upper body exercises and tell me what kind of squats you are doing we can get a little more specific. Squats can be the best thing to create balance on your low back if done correctly.

Vickie

Standing Exercise

Standard Form (Basic safety position for all standing exercises)
Stand with your feet shoulder width apart, weight evenly distributed on hips.
Bend the knees slightly and drop your weight back onto your heals to keep your
hip from rocking the pelvis forward.
Your back should still be straight.
Next, lift your shoulders straight up toward the ceiling as high as you can trying to
touch your ears.
Push your shoulders back as far as you can still keeping them pulled high.
Relax your neck muscles and draw your head back into alignment with the center
Of your torso.
You will feel your neck lengthen and lift slightly as you keep your chin down.

Note: You will feel your back and your chest stretch in this effort. Do Not
hyperextend (arch or tilt back) your neck and do not arch your back.

Deliberately bring your shoulders down allowing your chest and back to expand
to full breadth.

Key: In this position your chest will feel protruded and 'soldieresque'. This does not feel natural! It’s not meant to. It is meant to align your body so your exercises will be provide optimal benefits.


Bent Over Row (rhomboid strengthener)
(1 set of 10 reps)

Standard form with your feet slightly wider than shoulders.
Bend your knees slightly and drop your hips back to bring your straight
torso forward and diagonal to the floor.
Adjust your weight back into your heels and tighten your glutes to keep from
straining your knees or arching your back.
Squeeze the rhomboids (between the shoulder blades) drawing the shoulders
back and toward one another dragging the hands into your thigh.
Allow the hands to drag up the front of the leg toward the hip flexors, your elbows
moving back and low.
Exhale as your shoulders move together and slightly upward while you maintain
a stationary torso.
Do not pull your shoulders up toward your ears.

Remember, the front of your torso provides your center and the anchor for your working rhomboids.

Key: Keep the trapezoid out of the motion, do not let your shoulders roll forward, and do not let your lower back arch forward as your shoulders move.



Shrugs (trapezius / shoulders)
(1 set of 10 reps)

Standard form, face the mirror and align your body.
Check to be sure your ear lobes are directly over your shoulders.
Lift your shoulders directly up toward the ears.
Do not allow your neck to scrunch down.
Hold for a count of three continuing to increase the tension.
Now pull your shoulders down feeling your back and chest become wide.
Do not arch your back



Floor Exercises


Torso Twist (spinal torque / pectorals & hip stretch)
(hold 1 minute each side)

Lie on the floor with your back comfortably and completely elongated.
Begin with your knees bent, feet flat, and your arms stretched out perpendicular
to the shoulder and your palms to the ceiling.
Lift both feet off the floor to bring your knees directly over your hips then lift your
heels so that your shins are parallel to the floor.
Keeping your head straight and shoulders stationary, slowly drop your
knees off to one side feeling your back twist and stretch.
As the tension builds, be aware of the opposing shoulder trying to lift off the floor.
Just as it begins to lift, allow the bottom leg to continue to the floor but only allow
the top foot to lower to an appropriately comfortable position.
As you hold this position and it becomes more comfortable, slowly allow the top
leg to twist over more by lifting the hip and bringing the knees in line.
Still keep your shoulder on the floor.

To exit this position:
Lift your top foot and open that leg completely leaving the bottom leg on the floor.
As you drop the hip over it will rotate your bottom leg and you can passively
lift your knee back to vertical.
Repeat on the other side.

Key: Do not force this movement. It will improve weekly.

Shoulder Stretch (shoulder joint stretch)
(3x each side)

Lying on your back, on the floor, with your feet flat and your knees bent.
Bring your arms long by your sides with your palms facing down.
Individually, keeping your arm straight, lift your hand up, rotating over the
shoulder to bring it along the side of your head with the palms facing the
ceiling. When you have full range of motion you will be able to place the
back of your hand on the floor.
Hold for 15-30 seconds and then completely lift the arm back through the joint
to the starting position.
Check to be sure you are flat and relaxed and then repeat on the other side.

Key: Keep the arm straight through the elbow and hand and only stretch as far as your shoulder joint will allow. Also take care not to allow your torso to lift or the back to arch.


Hamstring Towel Stretch (hamstrings)
(2x each side / hold for 30 secs)

Lying on your back, on the floor, with your feet flat and your knees bent.
Bend one knee and draw your knee toward your chest.
Throw a beach towel over your foot and stretch your knee out straight.
Take care to initially only feel that the leg is fully extended but that the stretch is
negligible.
Relax your shoulders and be sure your leg is in line with the shoulder (not the
center of your torso), keep your hands relaxed
Take five repetitions to breathe in and breath out increase the intensity, bring the
leg closer to your face on each exhale.
Bend your knee, remove the towel and repeat on the other side.
Key: Never let your knee bend during the exercise, even and especially if doing so would let you bring your let higher. Rremember that increased tension does not necessarily mean you can bring your leg much more perpendicular to the floor (vertical to the horizontal plane).

The Frog (inner thigh)
(hold for one minute)

Lie on the floor with your back relaxed and your feet flat.
Press the soles of your feet together and let your knees just relax and fall open.
Don’t underestimate the benefit of relaxing your adductor muscles.
After one minute, use your finger tips to give a hoist to the outside of the thigh and bring your knees together.

Passive Back (Back Lengthener / Relaxer)
Lie on the floor with both feet and calves supported fully in a chair or an ottoman
to knees.
Stretch your arms out to the sides perpendicular to the shoulder joint
Your knees should be perpendicular to your hips and your neck should remain in
a neutral, relaxed position but looking continuously toward the ceiling.
Key: Ten to twenty minutes in this position to totally neutralize your back.

Vickie,

Thanks for all the great information!!! I will give those exercises a try.

lagster

The Training Zone With Vickie Lake
 

Vickie Lake is the best, guys. I mean it: I train with her personally and can tell you that this gal really knows her stuff.

Actually, she's more of a physical therapist than a traditional 'exercise trainer.' My wife has had a very difficult neck problem for many years -- the result of being rear-ended while stopped at a traffic light -- and Vickie is working her magic with her. Not only is her neck -- indeed her whole body -- gradually 'unlocking', Vickie is telling her approximately on what schedule it will happen! Amazing.

We'll soon put up video with Vickie demonstrating core TGM exercises accompanied by her running expert commentary. I'll introduce her more formally in the days to come. But for now, just know that if you're tired of hurting -- especially when you play Golf -- she can help.

Big time.

Vickie,

The exercises seem to be helping! You asked about what I am doing specifically with SQUATS... I just use the 12 lb. dumbells. I stand erect, then just bend my knees to about parallel to the ground. The weight goes back on to my heels when bending, then I straighten the knees to go back to starting position. I have been doing about 20 daily.

I saw your recommendation to alternate days, so I am changing that to every other day.

Do you think it is good to do strength training before the sciatica is calmed down, or is it OK to do light training? I have been told that I will always probably have some pain because of the slight disc problem I have.

Thanks,

lagster

Bearing Good News
 

I hate to be the bearer or good news but I see sciatic pain aleviated on a regular basis by methodically and consistently attending to your exercise. There are certain cases of sciatic discomfort that are dire. If you have fusion around the vertebrae so that you can't decompress the irritant to the nerve or if you have scar tissue or free floating bone fragments: eeech! But typically, honestly more than 90% of the time in my practice the pain is minimized and often completely eliminated. Now the secret is the consistency, which showed up in another thread on this forum today. I do have a number of fused vertebrae due to accidents and some childhood illness. The only time I do have discomfort is when I 'get lazy' or distracted from my routine. Since I understand this it hasn't happened in many years.

The exercises I shared are a basic place to begin and as you can I recommend you create a more comprehensive program. I do a variation of the floor exercises to this day and as you can imagine there are many more and more advanced versions you would need to consider to continue to improve and heal. If you'd like to share more details of the disc problem and it's location and the amount of time you have been aware of it I can offer some more suggestions; off the top of my head I would like to give you a periformis exercise.)
Often people don't want to get into this on an open forum so you could send me a pm and I would answer you personally and also offer the solutions in more general terms on the forum site. It's up to you.


Sounds like you are doing your squats exactly right as long as you are not allowing your shoulders to round at the lowest point on your squat and when you lift that you are keeping your weight in your heel and squeezing your glutes which just bring your knees back. Try to be sure you are not creating the lift from the balls of your feet and your knees feel neutral throughout. 20 is a good number as long as you do two or three sets of them. Let the muscle rest for 30-60 seconds, either just resting or doing another exercise and then repeat. If you wanted to go up in weight in your sets but feel like the dumbbells pull you forward, take a heavier single dumbbell and hold it with both hands at chest level. This also encourages you to hold your torso straighter (not vertical, mind you, just more aligned from hip to shoulder)

Vickie,

Thanks!! I put this on the open forum, because the information might help others in similar conditions. I hear about a lot of golfers with sciatic nerve pain, and/or right sacroiliac joint dysfunction... of which I have both.

I can tell there is some pain alleviation, by doing the exercises you recommended, already.

Thanks!!!

lagster

Vickie,

Are you familiar with the McKenzie exercises for lower back and neck? I had a problem with my back that was helped by doing them. Now I'm starting to experience neck pain and was thinking about trying his exercises again.

Hope you received my reply that I am not familiar with this program. I will research it this week and try to respond toward the end of the week. Just know, if it's safe and the technician listens to you then you have an advantage. If you'd like to converse more on it before I find them please feel free to respond back and let's find out what you're actually doing.

Thx, Vik

A detail really... To me all the fuzz about drinking lots water has one single effect: Crowded restrooms.

I beleive that when the body wants something to drink, it will let you know. Extra water will be rejected & want to exit ASAP.

But if it helps people avoiding sweet drinks (Coke etc) its excellent.

Was just a detaill. The other stuff you wrote was excellent.

Ok stimpson you opened yourself up to this. I am glad you found merit in most of my stuff but remember that I made no recommendations to water intake. I know I get sick of the formulas too, but all I said was not to forget it. Do you know that most people drink around 10 ounces a day. Your body needs a minimum of 80 for optimal function, that'f for a small, athletic woman by the way. Now you get some water in your food, you get some in your tea's, you get some in your coffees . . .But being outside creates a new demand, also.

You already know the body is 85% water (pick your resourse, this is conservative) and trust me on this . . once you want water, you are already a little dehydrated. Do you know the number one and two over-the-counter drugs on the market ? Headache medications and gastro-intentestinal products. Both of these conditions could be completely eliminated in the early stages if we would keep our bodies hydrated, i.e. drink enough waterI could get into a thousand antidotes but will save you the anguish. Just know that your point is well taken and I hope you will rethink the holistic implications of what 'enough water' means.

So . . . you can wait but when you're on the golf course you should dring one quarter of a cup for every fifteen minutes. Not to keep your palet quenched, but to keep your internal organs working at their optimum . Once your body has to call out for the nutrients it needs and has to create symptoms, even as simple as . ."Gee, I'm thirsty", that create stress within your internal organs and stress on your immune system. Just a thought

/Vik

I for one thought the same regarding water. Then I lived where the humidy was low (the desert). If you wait for the body to tell you you need fluids, it is too late. That is one example where the body can't warn you in time.

If you expound or use up fluids faster than the body can react to warn you, you will also find that you again are too late. The efficency of the body does have a tolerance to fluids being less than ideal, however there is point that when the fluids drop in the body, the efficency of the body drops.

For example in the desert, no sweat noticed, but yet it is being evaporated quicker than you can notice it forming. A cold drink sitting out in 104* sun and no condensation forming?

Drink plenty of water if you come to the desert or you won't be playing golf, you will be side lined.

Vickie - check your PMs.

Fully agree to that Vicky. On any golf round (I walk some 95% of my rounds) I'd drink 1-2 litres of water.

Lately I have too often people in their teens or late teens who'd drink 5-6 litres of water a day even if they are staying in a tempered office environment. They've "heard somewhere" that you should drink as much water as possible. That's when the restroom effect is all too obvious.

Yes stimpson, we are on the same page now. There is certailly always room for 'more than enough". Glad you posted anyway because it allowed me to make my case and loved the imput by Martee. I've only done a few workshops in the west but 'visitors' are always surprised at the demand for water. Good to know the pro's are paying attention.

I would like to take this part of this thread as a new subject. Many people may not make it back to see this addition. What say you? Vik

Agree that Martees story was very good. I've never played in the desert so its abviously a completely different story than playing in freezing Sweden.

(blush)

A "water thread" was just started. I'll go there.

WHAT ARE SOME GOOD EXERCISES TO STRENGTHEN AND STABILIZE THE CORE?

Lunges in 3 planes of movement combined with arm reaches in 3 planes of movement. (in both directions in each plane)

Standing eccentric abdominal core exercises, again in the 3 planes of movement, progressing to performing while balancing on one leg, while reaching with the other leg.

Medicine ball throws, again in the 3 planes of movement.

That's a start. My own routine contains variations on the above exercises.

.................................................. .................................................. .....

Thanks Physioguy! Could you provide a little more specific details on exactly how to perform these exercises.

Vicki has given us some excellent stretches... do you have any others that might be good for hips, shoulders, and/or S.I. function?

I have talked to several golfers that have problems with the S.I. joint. Usually the right, for right handers.

Lagster,

PM sent, although I'm not sure it went through. Let me know if you got it.