PAIN FREE GOLF WORKSHOP

Ernie Lombardi D.C., CCSP, ICCSP

Dr. Ernie Lombardidr.lombardi@gmail.com(914) 997-2515

PGA Certified Chiropractor

PGA Sports/Medical Staff

Titleist Performance Institute Certified

Board Certified in Sports Chiropractic (CCSP)

International Certified Chiropractic Sports Practitioner

Certified In Golf Injuries

Professional Sports Care Certified

Westchester Coordinator for Sports Chiropractors of New York

Graston Certified

FAKTR Certified

Kinesio Tape and Sports Taping Certified

Past District President of the NY Chiropractic Association

“Golf is deceptively simple and endlessly complicated; it satisfies thesoul and frustrates the intellect. It is at the same time rewarding andmaddening - and it is without a doubt the greatest game mankind hasever invented.”

- Arnold Palmer

Goals of Today

Reduce/eliminate pain with play

Feel better

Prevent injuries

Ability to play more

Enhance play

Make golf more frustrating!

Basic Instruction

Today’s Hexagon Of Player Development

Physical Conditioning

Basic Instruction - including grip, stance, alignment, swingfundamentals, ball position, etc.

Shot Making Skills - including short game skills, specialityshots, trajectories, etc.

Course Management - dealing with how to play each course,set ups, game plans, etc.

Mental - dealing with how to handle all the mental stressorsthat are placed on all great players.

Equipment - making sure the golfer is fit properly and hasthe appropriate set make up.

Physical Conditioning - this includes all aspects of the bodythat can affect performance

Keys to Ball Striking

Good Kinematic Sequence

Good Segmental Stabilization

Center Face, Square Contact

Efficiency Breakdowns

Poor Mechanics

Poor Conditioning

Poor Equipment

Early Detection - Early Correction

Screening and physical assessment isimportant in preventing injuries andreversing potential pathology.

Restoring proper range of motion andbiomechanics will help your body movebetter through the golf swing.

A Solid Foundation starts at the bottom

Building a better golf swing begins with the development of a solidfoundation. The body’s foundation can be described clearly as: Strength,Flexibility, Balance and Endurance.

These four components are vital since they serve as building blocks forbigger and better things. When training for a specific sport, such as golf,one must create a solid foundation in the four aforementioned areas.

Once these four areas (strength, flexibility, balance and endurance) areoptimized, the body is then able to progress into a more specific trainingsetting. In sharp contrast, trying to progress before the foundation isproperly established can lead to decreased performance and/or physicalsetbacks.

Ankle Inversion/Eversion Test

Let’s start at the bottom of our foundation, the ankles. If theankles possess limitations in strength, flexibility, balance orendurance, ultimately your game will suffer in some fashion.

The Ankle Inversion/Eversion test is an important test todetermine the overall mobility of the foot regards to its abilityto invert and evert.

The ability of the foot to properly invert and evert isimperative for proper weight shift during backswing and forproper weight transfer during the downswing.

How to perform the Ankle Inversion/Eversion Test

In seated position, begin by placing knees and feet roughly sixinches apart from one another.

Next make sure that weight is evenly distributed between thefront and back of the foot and that both feet are pointeddirectly forward.

From this point, pronate/evert and supinate/invert their feet.You should be able to do this without moving your hips orknees.

Lower Quarter Rotation Test

This is a good way to measure the rotational mobilityof the lower quarter.

Hip and tibial internal/external rotation and footinversion/eversion are essential for a proper golfswing. The hip, tibia and foot coil and load on the trailleg during the backswing and rotate and post in thelead leg during the downswing.

There is potential for excessive lateral motion in thegolf swing (sway and slide) anytime a golfer findsrestrictions in the lower quarter

How to Perform the Lower Quarter Rotation Test

Placing a 6-iron on the ground and any other club along the lieangle of the 6-iron. Have the player put all their weight on one legand bend the other knee, placing the toe on the ground next to theleg being tested.

Have the player place their hands on their hips and try to rotate asfar as possible in both directions. Make sure the player keeps thedown foot pointing forward and all of the weight on the down leg.This forces the player to rotate only around the down leg.

Repeat on the other leg and compare. Look for at least 60 degreesin all four patterns.

Pelvic Rotation Test

The Pelvic Rotation Test checks the player’s ability to rotate the lower body independently from the upper body. Thisis an important skill for properly sequencing the downswing and generate a good separation between the upper andlower body. This movement requires good mobility of the spine, hips and pelvis, along with simultaneous stability ofthe thorax.

How to Perform the Pelvic Rotation Test: Begin by having the player assume a normal five-iron posture, with their arms crossed over the shoulders. Feet should

be approximately shoulder width apart and their hands should be resting on the front of each shoulder. Once they arein position, tell them to not move the upper body and try to rotate the lower body (belt and below) back and forth.Look for any movement of their shoulders or excessive lateral motion of the pelvis versus rotation. It should appear asif the player is doing the twist with no shoulder motion. Continue testing in both directions being sure to monitor thefluidity of motion of the pelvis both in the right and left directions, because that fluidity is important in determininggolf swing issues. Be sure to monitor the motion of all body segments above the waist line - including the torso,shoulders, arms, and head/neck region. A proper Pelvic Rotation Test will yield no motion above the waist line withonly the pelvis rotating. It is acceptable for the legs and knees to be moving slightly along with the pelvis. However,any excessive knee bending and straightening should be noted as well.

If they have difficulty performing this action, try to differentiate between a stability or mobility problem. Do that byholding their upper body stable for them and then have them try to rotate. If they still can’t separate, they have amobility problem, if they can separate it is a stability problem.

Torso Rotation Test

The Torso Rotation Test checks the player’s ability torotate the upper body independently from the lower body.

This is an important skill for properly sequencing thebackswing and generating a good separation or coil.

This movement requires good mobility of the thoracicspine, and simultaneous stability of the lower body.

How to Perform the Torso Rotation Test

Begin by having the player assume a normal five-iron posture, with their arms crossed overtheir shoulders. Feet should be approximately shoulder width apart and the hands should beresting on the front of each shoulder.

Once they are in position, tell them to not move the lower body and try to rotate the upperbody (the torso) back and forth. Look for any movement of the hips or extension and side bendof the thoracic spine versus rotation. Continue testing in both directions being sure to monitorthe coordination of motion, as this is important in determining golf swing issues. A proper TorsoRotation Test will yield no motion below the waistline with only the thorax and shouldersrotating.

If they have difficulty performing this action, try to differentiate between a stability or mobilityproblem. Hold their pelvis stable for them and then have them try to rotate their upper body. Ifhe still can’t separate they have a mobility problem, if he can separate it is a stability problem.

Screening the Foundation - Mobility/Stability

Mobility/Stability Alternating Pattern

First Noted by Mike Boyle and Gray Cook

1. The body works in alternating patterns of mobility and stability

2. If the pattern is altered- dysfunction and compensation will occur.

Stability

Mobility

Limitations in mobility can predict instability

NORMAL PATTERN

Foot Stable

Ankle Mobile

Knee Stable

Hip Mobile

Pelvis/Sacrum/Lumbar Spine Stable

Thoracic Spine Mobile

Scapulo-Thoracic Stable

Gleno-Humeral/Shoulder Mobile

Elbow Stable

Wrist Mobile

Cervical Spine Stable

Mobility-Stability

Mobility: The combination of normal Joint Range of

Motion and proper Muscular Flexibility. Mobility allowsthe generation of Elastic Energy and therefore establishesa base for efficient power production! i.e. Big Drives

Stability: The ability of any system to remain unchanged

or aligned in the presence of change or outside forces.Stability requires Balance, Strength, and MuscularEndurance. The ability to keep your body parts securewhile stretching and contracting adjacent segments allowsus to generate speed and maintain a consistent posturethroughout the golf swing. That is stability!

Movement is Life

Poor mobility leads to muscle imbalances through these processes:

Reciprocal Inhibition: neuromuscular phenomenon that occurs when a tightmuscle decreases the neural drive to its functional antagonist

Synergistic Dominance: neuromuscular phenomenon that occurs whensynergists, stabilizers and neutralizers take over for a weak or inhibitedprime mover

Arthrokinetic Inhibition: neuromuscular phenomenon that occurs when amuscle is inhibited by joint dysfunction or the capsule that crosses the joint

Muscle Imbalances

Muscle Imbalances: caused by a sedentary lifestyle, lack of varietyof movements or prolonged static postural stress due to sitting,standing, walking. Overuse leads to shortening/tightening ofpostural muscles. Disuse leads to weakening/inhibition of phasicmuscles. Neurological reflex-tightening of one muscle (ilio-psoas)leads to inhibition of its antagonist (glut-max).

Most Common Pattern is Lower Cross Syndrome

The Big 12 Golf Swing Faults

1) S- posture

2) C-posture

3) Loss of Posture

4) Flat Shoulder Plane

5) Early Extension

6) Over-the-Top

7) Sway

8) Slide

9) Reverse Spine Angle

10) Hanging Back

11) Casting/Early Release

12) Chicken Winging

S-Posture

S-Posture is a swing characteristic caused by the player creating too much ofan arch in the setup position. The excessive curve puts a high level of stresson the lower back musculature. Major cause of low back pain.

C-Posture

C-Posture: excessive rounding of the upper back, slumped shoulders.Results in a short back swing. Characterized by imbalances and poor clubfitting.

Loss of Posture

Loss of Posture is any significant alteration of the body’s original set upangles during the golf swing. Loss of timing, balance and rhythm. Playermust rely on hand action to square the face. 64% of players have Loss ofPosture.

Flat Shoulder Plane

Flat Shoulder Plane describes the angle of the shoulders as the playerturns to the top of the backswing. The shoulder turns more toward ahorizontal plane than the original spinal angle. Very similar to Loss ofPosture. Typical of tight shoulders, lats and limited X-factor.

Early Extension

Early Extension occurs when the hips and spine of the golfer start to gointo extension too early on the downswing. The hips and pelvis move incloser to the ball on the downswing. Players will complain of being stuckor trapped with their arms on the downswing. Typical to shank shotsbecause they are closer to ball than at address.

Over-the-Top

Over-the-Top occurs due to the over-dominance of the upper body during thedownswing resulting the club is thrown out of intended swing plane. Commonamong high handicappers. Weak lower extremity. Inability to separate upperand lower extremity. Creates a ball pull if the clubface is square or a slice ifclubface is open.

Sway

Sway is excessive movement away from the target during the backswingthat force weight to outside of the back foot. Improper weight shift duringswing transition. Limited hip rotation mobility and stability. Weakenedand inhibited Gluts.

Slide

Slide is excessive motion lower body lateral toward the target during thedownswing. Similar to Sway. Requires a stable lower extremity to insureacceleration through the downswing. Loss of power and distance.

Reverse Spine Angle

Reverse Spine Angle is an excessive upper body backward bend during thebackswing. Number 1 cause of LBP. “Crunch” of the spine. Upper bodytends to dominate and applies to too much force on lower back muscles.Again limited X-factor.

Hanging Back

Hanging Back is when the golfer does not properly shift weight back ontolead side on the downswing. Golfer will “hang back” on trailing legthrough impact. Typical premature release of wrist angles. Poor strengthin trail leg, limited mobility/stability in the lead hip.

Casting/Early Release/Scooping

Casting, Early Release and Scooping all refer to any premature release ofthe wrist angles during the downswing and through impact (like thecasting of a fishing rod). Angle loss cups ball at impact leading increaseloft and loss of power and consistency. Wrist flexibility is essential.

Chicken Winging

Chicken Winging is a breakdown of the lead elbow through the impactzone. Common cause of Tennis Elbow (Lateral Epicondyle Tendinopathy)of the lead elbow in the high handicap golfer. Golfer’s Elbow (MedialEpicondyle Tendinopathy) more in trail elbow of low handicap golfers.

Getting Golf Ready

Before taking those first swings on the course, physical preparation is key toenjoying a good season and playing pain free. For amateur golfers, low backpain is the number one injury to ruin a good round of golf. A brief stretchingand warm-up routine can give the golfer the proper flexibility to preventinjuries, maximize distance, and improve consistency.

Stretching for 5 minutes to important areas of the hamstrings, hips andshoulders can improve the necessary flexibility for good swing mechanics.

1. I recommend taking 20 deliberate swings from address position thenreversing your grip and taking 20 from the opposite side.

2. Stretch Hip Flexors

3. Stretch Piriformis

4. Stretch Shoulders