Course Instructor (P18)
Golf Specific Stretching
1. Cervical range of motion stretches – hold for a count of five and repeat five times in each plane.
2. Scapular retraction – Clasp hands behind the head, elbows up. Bring the elbows back as far as possible. Hold for a count of 5 and repeat five times.
3. Shoulder retraction – Retract arms and attempt to approximate the elbows. Hold for a 5 count and repeat five times.
4. Elbow curl stretch (5 count, 5 repetition).
5. Shoulder stretches using the opposite arm (5 count, 5 repetitions).
6. Thoracic rotation stretch – (Hold for a 5 count, repeat 5 times.)
7. Cat stretch – Position on hands and knees. Let the back sink down and then arch up and stretch (5 count, 5 repetitions).
8. Single knee to chest.
9. Double knee to chest.
10. Hip rotation stretch.
11. Piriformis stretch.
12. Prone extension stretch.
13. Full extension stretch.
14. Groin stretch.
15. Cross leg stretch -Sit cross legged and accentuate the lumbar lordosis. This will stretch the hip and piriformis.
16. 90/90 hip stretch.
17. Squat stretch – Squat with feet twice the shoulder width.
1. Wobble Board / Balance Board Exercises – When unstable surfaces, such as a balance board are used in conjunction with lunge or squat exercises, lower extremitystrength can increase significantly.
2. One leg stand with eyes open and then closed. In general, the time that someone can stand on one leg with out losing their balance will decrease as their age increases. The average adult should be able to stand on one leg with their eyes open for approximately 60 seconds without losing their balance. With their eyes closed they will lose their balance in a shorter period of time.
Myofascial Trigger Point Therapy
The golf swing may cause repetitive muscle strain and prolonged muscle hypertonicity which can manifest itself in the form of trigger points.
Trigger Points can cause the development of a reflex arc within the spinal cord. Nociceptive afferent bombardment of the spinal cord from Trigger Points can cause interference with the nervous system.
The spinal cord will then send efferent impulses back to the hypertonic muscle sustaining the muscle in that condition. This reflex arc results in increased neural activity disrupting the nervous system.
Trigger points can also be caused by gross trauma, visceral disease, arthritic joints or emotional stress.
Characteristics of Trigger Points
“An active trigger point is always tender, prevents full lengthening of the muscle, weakens the muscle, usually refers pain on direct compression, mediates a local twitch response of muscle fibers when adequately stimulated and often produces specific referred autonomic phenomena, generally in its pain reference zone.”
Trigger Point Histology
“The trigger point nodule itself is thought to be a region of localized muscular contracture, in which a subset of muscle fibers are locked by failure of the actin/ myosin heads to release.”
Common Methods to Treat Trigger Points
1. Ischemic compression – sustained pressure to a trigger point for approximately five seconds to a minute utilizing the thumb for smaller muscles, the elbow for larger muscles or a T-bar instrument. Ischemic compression pressure is increased as the sensitivity of the trigger point decreases. Pressure is applied until the trigger point is no longer tender.
3. Moist heat packs.
5. Spray and stretch.
6. Injection of lidocaine or prednisone.