#FitnessFriday – Toe Squats

Use this lower body exercise to strengthen the glutes while working on your balance and ankle stability!

  • Start with the feet about hip with apart, engage the core and go up onto your toes.
  • While staying up on your toes, push the hips backwards and bend the knees to lower into a squat position.
  • While staying on your toes, engage the glutes to stand back up tall.
  • To make this exercise easier, hold onto something on either side of you for extra stability.

 

#FitnessFriday – Banded Golfer Swing

The golf season is still in full swing! The banded golf swing is an effective resistance exercise that strengthens core stabilization and helps improve proper hip and spine mobility during your golf swing.

  • Start with a resistance band around waist height with the arms outstretched. Engage the core and hinge the hips backwards with a slight bend in the knees, as you would to set up for your golf swing.
  • Keeping the shoulder blades set down towards the hips, rotate the hands towards the outside of the hip and then up towards the opposite shoulder. Make sure the core stays engaged and the head follows the direction of the hands. Then repeat on the other side.

 

#FitnessFriday – The Figure 4 Stretch

Start by laying on your back on the floor. Bend the right 1 knee to about waist height and so that your foot is off the floor.

The left ankle will then be placed on the thigh of the right leg. Making a 4 position.

If you want to feel more of a stretch, with both hands gently pull your right leg towards your body.

You should feel the stretch in your hips and glutes.

Repeat on the other side.

The Canadian Open

The past 3 days, we introduced exercises to help prevent lower back pain, especially when related to the golf swing. It is important to find your neutral posture, have a mobile mid back and a strong and stable core.

However, there are many other components of the body and golf swing that may cause lower back pain. Our DHP team encourage golfers to go through a Titleist® Performance Institute Movement Screen to identify their specific limitations that may cause injury. By assessing your body, we can determine exactly what structures or movements are dysfunctional – there is no guessing.

Remember, if you are already suffering from lower back pain or any other ailment affecting your golf game, we recommend you speak with a health care provider.

The Canadian Open – The Bird Dog with a Club

Your core and rotational stability play a critical role in preventing lower back pain. Especially lower back pain that may be caused by the golf swing. As well, not utilizing your core and stability effectively can lead to loss of distance and consistency in your game.

  • Start in the quadruped (all fours) position, with arms and thighs perpendicular to the floor
  • Find your neutral posture and position a golf club on your back so it touches your head, mid back and sacrum
  • Extend your arm and opposite leg out and away from your body.
  • Keep your core braced, breath and maintain the position of the golf club during the movement
  • Repeat on the opposite side
  • Perform 3 sets of 10 repetitions

The Canadian Open – Thoracic Spine Open Books

To prevent lower back pain, it is paramount your thoracic spine (mid-back) is free to rotate. A restricted thoracic spine may cause the lumbar spine (low-back) to compensate and assist with rotation — a motion the lower back is not designed to do!

  • Lie on your side with your knees bent at the level of your hips
  • Keeping your knees in contact with the ground, try to rotate your top arm all the way across your body
  • Try to touch your forearm to the ground, keeping your arm at chest level
  • Return to the starting position and repeat
  • Perform 3 sets of 10 repetitions on both sides

Canadian Open Week

Lower back pain is by far the most common ailment in golfers.

A study by the Titleist Performance Institute collected data from 31,000 golfers to reveal that 28.1% of these players deal with lower back pain after every round.

 

This week, the PGA tour comes to Oakville where once again the Glen Abbey Golf Club will host the 2018 RBC Canadian Open. This world-class event, which is part of the Triple Crown of national golf championships, will host many of the best golfers in the world July 23-29, 2018.

Lower back pain is very prevalent in professional golf and research suggests 23% of members of the PGA tour play with lower back pain.

To shine a spotlight on this common ailment, all week long we are highlighting exercises to help prevent back pain. Be sure to visit our website and social channels for our how-to videos.

Remember, if you are already experiencing pain, it is important to have an assessment performed by a health care professional.

The Canadian Open – The Hip Hinge

To prevent lower back pain, it is important to have a neutral golf posture. This will help reduce the rotational stress on the low back.

Hip Hinge – Club on Back

  • Stand tall and hold your driver along your spine. The club should make contact with the back of your head, middle back and sacrum (the bottom of your spine)
  • Bend only at your hips by moving your rear-end backwards until you are in your mid-iron golf posture
  • Return to standing
  • Perform 3 sets of 10 repetitions

 

#FitnessFriday – Hammer Curls

  1. Start with your feet shoulder width apart and 2 weights in your hands, just lowered down by your hips.
  2. With thumbs and grip pointing up towards the ceiling, tighten your core and bend your elbows so the tops of the weights come up towards your shoulders.
  3. Hold at the top for 2-3 seconds, and slowly lower back down to the starting position

TIPS:
o This exercise can be completed 1 arm at a time or both at the same time.
o If weights are too much to start with, try doing this exercise with a band (stepping on the band with 2 feet, and holding the other end of the band in your hand)

#FitnessFriday – Lateral Monster Walks

There's nothing scary about these Lateral Band Monster Walks - an effective exercise to activate the hip and glute muscles and strengthen the lower body. The band can be applied closer to the knees for an easier movement or around the ankles for a more advanced movement.

1. Start with a band above your knees so that there is tension when you move your legs

2. Starting in a mini squat position (as if you were about to sit in a chair), step your right leg out to the side, stepping heel first and then follow with your toe.

3. Continue with the right leg for 10 steps. Making the steps challenging so you can feel the band, but not too far that you have to reach to take a step.

4. Switch to the left foot leading for 10 steps after you completed the right side.

TIPS:

o Try to stay in a low squat position to feel the activation of the glutes and outer thighs

o Keep the core tight so you don’t use your lower back muscles to stabilize you in the mini-squat position.

CHALLENGE:

o Add a weight in front of you to challenge your core and stability