Hip slide is one of the leading causes in lower back pain in golfers. When golfers have difficulty rotating into their lead hip through impact, they slide their hips towards the target. This causes compression on the right side of the low back and also can cause a left low back injury. The leading cause of this is lack of hip rotation. Improving your hip rotation, will help you turn your hips more and slide less.
Middle back rotation is vital to improving your shot distance. About 50% of shot power comes from middle back rotation, the other 50% comes from the hips. More rotation, equals more power, which can result in an increase shot distance on your golf swing. Performing the prone middle back rotation drill 3 times a week for 5 minutes will improve your middle back rotation. For more Golf Fitness 101 videos, check out eziahp.com
Maintaining proper spine angle during your golf swing and at the point of contact is critical in maximizing your power and contact, as well as decreasing lower back pain. 75% of golfers do not maintain a proper spine angle during their swing resulting in mostly pushed or thin shots; and consequently many of them suffer from lower back pain. Core stability plays a key role in allowing you to maintain correct posture during your swing. The medicine ball side toss is a perfect exercise to increase you core stability. Tossing the ball with a powerful golf swing-like motion while keeping your right shoulder tucked under your chin during follow through is a perfect way to both increase core stability and incorporate proper spine angle into your swing. Check out our website for more Golf Fitness tips eziahp.com
Start Training to Ride Better
Ankle Strengthening Exercises for Snowboarders
This is Jason Maher, Performance Coach at EZIA and today I would like to share with you some ankle strengthening exercises for snowboarders. I grew up in the northeast and if you have spent many winters in that area, you know there is not much to do outside if you don't like the cold and snow. For as long as I can remember, snowboarding has been my winter sport of choice. I picked up the hobby as a kid and it has been a pure joy to see how it has progressed into a more recognized sport since then. With the high rate of progression, sport specific training is becoming a huge advantage for riders.
On Tuesday, we released Jussi Oksanen's testimonial video, where you can see high-performance training specifically designed by EZIA to help Jussi take his snowboarding to the next level. To keep in the theme of Snowboard Training, today I'm going to address injury prevention, more specifically increasing strength, mobility, and flexibly of the ankles. The #1 injury of beginner snowboarders is an ankle sprain, also known as "snowboarder's ankle". The ankle needs to be strong enough, mobile enough, and flexible enough to handle impact from high drops as well as enough strength to pivot for balance compensations in carving and falling.
The first exercise I'd like to go over is wall ankle mobilization. This is a common ankle mobility exercise, however I am going to add inward and outward motions of the knee (adduction and abduction) to further increase lateral mobility. As you can see in the video below, you want to brace yourself with your hands on the wall and keep your foot flat on the ground while decreasing the angle between your foot and shin (tibia). Once you reach your end range of motion (ROM) slightly move your knees inward and outward (adduction and abduction) 3-4 times. Perform the exercise by alternating between both ankles for a total of 2-3 sets. As the exercise gets easier to perform start to inch your toes further away from the wall while keeping your heel on the floor, this allows you to increase the ankle ROM. As you move your knee in and out, try to keep your foot in a neutral position, not forcing too much weight on one side or the other (no pronation or supination).
A similar ankle drill can be performed using an Indo Board with a flow cushion or a dyna-disc underneath. On the Indo Board, begin by putting the weight on your heels (foot in dorsiflexion) and transition the weight onto your toes (plantar flexion). With this exercise we are able to simulate the heel/toe motion used in your carving. Be sure to have your dyna-disc or flow cushion inflated enough to challenge your stability and balance (proprioception) but deflated enough to allow full range of motion at the ankles (being able to tap the board to the ground on the heel and toe side edges).
As a bonus for the more advanced snowboarders, a squat on the Indo Board focusing on maintaining 1 foot over the balance cylinder is a great sport specific exercise. The pressure over the cylinder while squatting simulates riding deep powder, where all your weight has to be on your tail. Be sure to perform the squat while keeping the nose of the Indo Board away from the ground. This is an advanced progression, you may want to regress by performing it on the flow cushion or dyna-disc. Try 6-8 squats per leg if you can.
To gradually improve mobility, these ankle strengthening exercises should be done in your warm-ups or integrated into your everyday training before performing more strenuous balance training.
I hope you like these exercises I have outlined. Give them a shot and let us know what you think, winter is only 5 months away!
See how Dr. Mike Wasilisin, Chiropractor at EZIA, uses the Active Release Technique in this quick demonstration. ART is performed on overused and injured muscles that have built up a lot of scar tissue (or an adhesion). This scar tissue build-up over time can lead to a shortening of the muscle, which can limit your range of motion. The active release technique (ART) allows a provider to put the proper amount of pressure on the injured site while guiding the patient through a specific range of motion, specifically, a shortened position of the muscle to a lengthened position. Through this process the scar tissue can be broken up, allowing the patient to move more freely. This technique can be used on muscles, tendons, ligaments, fascia, and nerves to assist patients with problems varying from headaches to muscle strains.