A Good Swing Starts with a Strong Base of Support

A good golf swing begins with a strong support base (hip, pelvis and spine timber). A highly conditioned base of support stability in the swing and allow the forces that are actually transferred from the legs through the hips to the upper body to produce optimal power and control. A solid foundation helps protect joints and other tissues support against the high compression, cutting and twisting forces that occur during the swing. Unfortunately, there are a number of factors that predispose a golfer in the development patterns of poor posture and muscle imbalance that led to a low base of support. For most of our lives for young people who were caught at school sitting hunched our office. We have finished school and start our careers. Many of us now is we spend much time in our cars or sitting in poorly designed chairs hunched in front of a computer. Over time, we assume to be closely hip flexor and a lazy attitude. Poor posture and muscle imbalance decline of musculoskeletal disorders disrupt the efficiency and communication in the neuromuscular system. Short tight muscles show a lower threshold for activation, meaning that the fire at a time when we should be less active or inactive. Under the dominant muscle activation leads to a reduction in the neural control of the muscles of their opponents. Just when a muscle becomes too tight and your opponent turns loose, muscles and end. Dominant create tight hip flexors and low end of hip Extender (gluteal) and attach a chain reaction of failures. Hip flexor narrowband Basin forward inclination leads to excessive curvature of the spine lumber. As a result of muscles in the abdominal wall and at the same time a weakening of the muscles of the column timber and get well cards. This model also lead to disturbances in the body of our system of stabilization. The hip abductors (muscles that move the legs from the center of the body) and their opposites adductors (muscles that move the legs to the heart of the organization) is working to stabilize the basin during lateral movement . Ineffektivitet stabilization in the lateral inhibition, hampering the coordination of weight through the evolution of the golf swing. So what we have left is low hip extensors (gluteus muscles) and not to drive your hips through the swing, hip flexor dominant that does not allow the hips to open to allow a full, the backbone of tight flexors are forced to work low Extender hip, but is set to make a full rotation, and a lack of coordination that is required to make a good ball in constant contact. To make matters worse, most golfers spend hours of firing and the strengthening of strengthening this dysfunctional model. Is it any wonder the average golf score has not diminished over recent decades? To break this pattern of failures and build a solid base of support that must first establish coordination between plans muscular stabilization of the deep abdominal muscles, hip flexors and extensors, abductors and hip adductor and back flexor, extensors and rotators. This is possible through the activation and strengthening of weakness and prevent stretching of muscles and muscles tight and dominant. When these muscles are rehabilitated and coordination of muscles fire is established, we can work to build optimal strength and power. The first stage of this process is the development of major abdominal and pelvic muscles. This is done by the domination of the position of the abdomen. The abdomen tightening different from the traditional abdominal training that promotes abdominal digging aka The draw of the maneuver. With a draw in a maneuver that we pull or draw our belly buttons towards our spine. Research has shown that the design reduces the activation abdominal and lumber decreases - hip-pelvic stability. The abdominal corset is an isometric contraction of abdominal muscles which means that the ABS are either transported in or out. This maneuver should be the first step for each task, as it is at the base Wood of the spine, pelvis, hip and stabilization. For the next year will allow you to control the movement and rehabilitate the lower wall of the abdomen and allow stabilizers deep basin to fire effectively. Abdominal corset? Lived in a supine position (on the back) with knees bent and feet flat on the ground. ? Binding your belly buk tightening as if it will take a shot in the gut. ? Return to a relaxed position and repeat. Suggestions? Motion Control is the key. In carrying out these tasks pay strict attention to not allow the use of legs (hip flexor and / or gluteal), while contracts abdomen. The recruitment is that the muscles of the abdominal wall, place hands on your belly for this contraction feel isolated? There should be no tension in the neck or shoulders. Do not limit the corset abdominal exercise. Practice loop with all activities (sitting, walking, running, golf, etc.) will help you develop the strength in his abdomen need to maintain a strong support base and return in good health. A survey conducted by researchers at the American College of Sports Medicine in the 51st annual meeting showed that golfers who have strong hip muscles have fewer problems and run longer distances than those with low hip muscles. This makes sense because the muscles of the hips and pelvis play an important role in stabilizing the trunk and transfer of forces from the lower body through the upper body and arms during the golf swing. The ability of extensor of the hip (gluteal and hoarding) and lumber extensors to fire on the concert also allows the body to react and counter the rapid turnover of power in the swing. The problem here, as we discussed, many players were inhibited and the hip flexors and extensors adjusted lumber dominant. Under the best circumstances of our spine was not designed to swing a golf club. Now consists of the issue several times the strength of our muscles of the column to do the work of our conversion of the hip to power through turns. Rygg extensor muscles do not have the size or strength to do so, hence the huge impact injury of employment and reduction of back pain in golfers. Therefore, we have to do is download extensor timber to allow the hip extensors to do their work. Bird dog progression exercise helps develop stability, coordination and strength of the backbone. The key to this type of task is to learn, and then keep the spine neutral. Neutral does not have the right, it means that the natural curves to be present. This is essential to enable the backbone for the smooth operation and movement that occurs in a free form of stress. The Golf Club is the length of the spine is an excellent signal that allows players to feel the correct location of the spine and make the necessary corrections. The club shaft should be in contact with only three points, the base of the head, in the middle of the back and right in the basin. Concave space should be considered in the neck and lower back. Dog 1? Yourelf position in his hands and knees with a golf club along your spine, make sure the range of contacts to only 3 points (average face-to-basin). ? Binding your belly and slowly increase the hand and knee in front of the exit from the floor (no more than 1 / 4 inches). Hold for five to ten seconds. ? Go back to your starting position and alternate sides. Suggestions? The club must be in contact with 3 points of contact (head, half back, pelvis). Once you've mastered the dog 1, then you can go to the next step. Chien 2 adds components of the hip extension and flexion of the shoulder. This exercise is very effective in restoring the effectiveness of the supply chain Extender (hip, lumber and extensors of the cervix). II dog? Yourelf position in his hands and knees with a golf club along your spine, make sure the range of contacts to only 3 points (average face-to-basin). ? Binding your belly to expand gradually arm (thumbs up) right in front of you and your leg behind you. ? Hold for five to ten seconds and repeat with the other side. Suggestions? The club must be in contact with 3 points of contact (head, half back, pelvis). ? Do not let your hip rotation. The key for dogs with 2 is not to allow timber extensor of the fire during this movement. After dominating the 2 dogs can then continue the challenge of hip extension with the addition of the exercise of the bridge. Bridge resistance adds body weight in the degree of movement of the hip and new challenges (and amplifier), the depth of the timber or stabilizers-pelvic-hip complex. Bridge? Lay on your back with arms placed at his side. ? Binding your belly and tighten the gluteal (buttocks) and then raise her hips in a position of the bridge. Pause and return to starting position. Suggestions? The feet should be flat. ? This movement starts with the hips not peak extensor muscles; should not feel the pressure in the lower back. ? Keep gluteal and abdominal muscles contracted throughout the movement completely. It is important to establish a program of stretching to lengthen tight muscles and strengthen its support base. Apart from these hip flexors and extensors Lumber other areas that are usually closely golfers is the muscles of hoarding, neck, scapular elevators (upper trapezius and levator scapulae), and internal rotation of 'shoulder. A qualified strength and conditioning or fitness professional golf can provide a posture and biomechanics analyze that can provide a more detailed picture of their specific areas of need. Strengthen its support base is added to the distance control of his game, and help prevent, reduce and perhaps eliminate pain and golf-related injuries. Scibetta Bill, RN, NSCA-CPT Bill is the founder and president of the accuracy of fitness? Staff training centers in Charlotte, NC and co-author of the book Play more better! ? Peak performance and injury prevention of Golf. The bill is licensed Registered Nurse, as well as a national strength and conditioning association? Certified personal trainer. After years of practice specializing in orthopedics and sports medicine, Bill has devoted his career to help people identify and overcome obstacles on the path to optimal wellness and peak physical performance. http://www.LakeNormanFitness.com http://www.LakeNormanFitness.com