“Par Without Pain” Program Helps Golfers Stay in Shape

After five years of laboratory testing of more than 6,000 golf swings from over 500 golfers of all types, from Greg Norman to us weekend hackers, Dr. Scott Lephart, the director of the Neuromuscular Research Laboratory at the University of Pittsburgh and UPMC Golf Fitness Laboratory at Pinehurst, and associate director Dr. Joseph Myers, both certified athletic trainers, have come up with a list of 22 exercises that, in Myers’ words “Improve a golfer’s stability and mobility by incorporating exercises that are designed to improve balance, flexibility, strength and power.”

According to Myers, “Many individuals spend lots of money to improve their golf swing by purchasing new equipment and swing training devices, and taking lessons. Yet, if the golfers don’t have the physicality necessary to use the new equipment or perform the swing changes from the lessons or training equipment, improvement will be difficult. By upgrading one’s level of physical fitness, performance will improve, injuries will be fewer and enjoyment of the game will increase.”

PGA legend Greg Norman was instrumental in the inception of the lab at the UPMC Sports Performance Complex that opened in 2004. A second location has opened at the Pinehurst Resort in North Carolina, where LPGA star Donna Andrews is on-staff.
For more information, log on to www.pitt.edu/~neurolab , www.nata.org , or http://golffitnesslab.upmc.com.

Wood Chop – encourages the correct sequence of motion
in the downswing.

Secure some resistance tubing or a stretchable band by looping one end around a sturdy object or sticking it in a doorjamb. Stand as if you were at the top of your swing and grasp the end of the tubing with both hands. Pull the tube down diagonally toward the floor as you rotate your torso to your golf impact position. Pose there for two to three seconds then slowly return the tube to the top. Do 10 reps and then switch sides. When you start to feel less resistance, move farther away from the door to add tension to the tube.

Hip Flexor Stretch -- stretches hip flexor muscles.

Kneel on your right knee and extend your left leg out in front of you at a 90-degree angle. Keeping your back straight, push your hips forward until you feel a good stretch in the front of your right leg. Hold for 30 seconds, squeezing your right glute muscle for a deeper stretch in the hip. Repeat on the other side.

Seated Rotational Stretch -- increases shoulder turn and torso flexibility while providing resistance from hips.

From a seated position on the floor, cross your right leg over your left. Rotate your torso to the right and place your left elbow over the outside of your right knee. Using your left elbow as a lever, push against your right leg to stretch your torso as far as your range of motion will allow. Hold the end position for 30 seconds, then repeat on the opposite side.

Seated Club Stretch -- maximizes coil in the backswing.

Sit on the edge of a chair or an exercise ball, securing a club behind your back with both arms. Slowly rotate to your right side until your left arm is directly in front of you, and hold the position for 30 seconds. Place your left hand on either thigh--depending on your flexibility--to assist in rotating your shoulders farther behind you. Rotate back to center and repeat with your left side.

The Bridge – stretches hamstrings, calf muscles
and Achilles tendon.

Kneel with your hands directly below your shoulders with both arms extended. Your toes should point down. Straighten both knees to raise your rear up toward the ceiling. Rock your heels backward to the floor as best you can. Hold this position for 30 seconds, keeping your heels as close to the floor as possible.