Sungod Physio TPI Physio Tip of the Month
Ever wonder what three exercises you could do to improve golf performance, prevent injury and feel good at the same time? Lam Nguyen, one of our Titleist Performance Institute credentialled physiotherapists, says you have to try these three exercises for gluteal strength and control.
1. Single Leg Glute Bridge
Lie on your back with your knees bent and a ball between them.
a. Extend one leg, keeping your thighs parallel and raise your arms overhead.
b. Squeeze your buttocks together and lift your pelvis off the ground to make a straight line with your body without rotating your trunk or hips.
c. Slowly lower your body and repeat.
Your head, shoulders and feet are anchored on the ground in the lifted position.
2. Standing Clamshell
a. Standing on one leg with one foot on the wall, have a slight bend in the standing knee and hinge body forward at the hips.
b. Pressing buttocks back towards the wall and weight through standing leg forefoot.
c. Lift the opposite leg to the side, like a clamshell, opening and closing, keeping pelvis square with hips level.
3. Crab Walks with Band
a. Start in a squat position with a band around your ankles.
b. Keeping band taut at all times, step to the side.
c. Push the knees out while taking the steps so they don’t cave in.
d. Each step is about 50% of the starting position stance.
Try 2 – 3 sets of 12-15 repetitions to start. Doing these exercises at least three times a week is a simple way to be more stable on your feet which you will notice in your golf swing.
For more information on TPI Golf Performance tips or any of your physio needs, contact us inside the clubhouse at SUNGOD SPORTS + ORTHOPAEDIC PHYSIOTHERAPY CLINICS.
