In (Part 1) of this article I discussed how muscle imbalance can often keep a golfer from achieving his or her true playing potential. Even know these imbalances are quite common they often go untreated due to the fact that the golfer is focusing on the symptom and not the cause. The symptom in this case is the inaccuracy and loss of power in their swing.
The cause is the muscle imbalance.
Postural deficiencies (imbalances) consist of tight (shortened) muscles and weak (lengthened) muscles. Common golf posture consists of a forward head and rounded shoulders. Proper program design will call for the tight muscles to be stretched and the weak muscles to be strengthened.
In addition, the average person also has a weak core and lack of neuromuscular joint stabilization making it even more difficult to control their body during a functional movement such as golf.
Common muscle imbalances of a golfer:
Forward Head Position
Anterior (front) neck muscles (tight/shortened) - Stretch
Posterior (rear) neck muscles (weak/lengthened) – Strengthen
Rounded Forward Shoulders
Pectoral (chest) muscles (tight/shortened) - Stretch
Rhomboid (upper middle back) muscles (weak/lengthened) – Strengthen
Anterior Pelvic Tilt
Illiopsoas (hip flexor) muscles (tight/shortened) – Stretch
Quadriceps (front thigh) muscles (tight/shortened) – Stretch
Gluteal (buttocks) muscles (weakness) - Strengthen
Lack of Core Stability
Transverse abdominals / Internal Oblique (weakness) - Strengthen
Pelvic floor muscles (weakness) - Strengthen
The “Core” is where all movement begins. It is also the controlling force behind an individual’s center of gravity. The core muscles support the spine and pelvis and are an essential part of driving the ball with power and accuracy.
Stabilization training increases communication between the nervous system and the muscular system which will result in increased joint stabilization during functional movements such as golf. Performing exercises that require balance such as single leg exercises, stability ball exercises or using unstable surface’s will increase neuromuscular efficiency (communication between the nervous system and muscular system).
The combination of corrective exercise, core training and stabilization training will greatly improve your ability to unleash the true potential of your golf game. A balanced posture, strong core and efficient joint stabilization will decrease any pain or discomfort in your swing and significantly improve the power and accuracy of your game.
If you would like more information about this article and article subjects similar to this one, please e-mail me at craig@fitnessprogramsplus.com or visit us at www.fitnessprogramsplus.com .Craig LePage, CSCS, NASM-CPT, President of FitnessProgramsPlus.com
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