The Other Side of the Coin: The Anterior Oblique Sling

Last week I talked about the Posterior Oblique Sling and how it affects your golf game. This week we’ll take a look at the Anterior Oblique Sling. This system is the opposition to the Posterior Oblique Sling. So if the Posterior Oblique Sling musculature is contracted then the Anterior Oblique Sling is stretched and vice versa.

Just as with the Posterior Oblique Sling, if we have a properly working and controlled Anterior Oblique Sling we can reduce the chance of injury and get more power from our swing.

The Anterior Oblique Sling is made up of…

Internal Obliques

External Obliques

Contralateral Adductors

Abdominal Fascia

Together these connect the front right side of your abdominal region to the front inside of the left hip, or vice versa. And just like the Posterior Oblique Sling the Anterior Oblique Sling helps to drive locomotion.

Except whereas the Posterior Oblique Sling pulls the opposing leg and arm back, the Anterior Oblique Sling pulls the opposing hip and side forward.

So how does this affect my golf game you may be asking yourself? Well, in the newsletter last week we talked about how as you swing the golf club back you contract the opposing shoulder in hip musculature of the Posterior Oblique Sling. The main power of your golf swing comes from the Posterior Oblique Sling. So why do we need the Anterior Oblique Sling? The Anterior Oblique Sling contributes in 2 ways. It does help to cause the movement by contracting the (for a right handed golfer) right obliques and left adductors to start to transition back down from the back swing. The other main concern for the Anterior Oblique Sling is the stability it provides. Remember if your Posterior Oblique Sling is doing great but the opposing musculature isn’t strong and stable then the Posterior Oblique Sling has nothing to work off of and you will lose power and/or get injured.

Watch this video for more information.

Now here are some great exercises to help with strength and control the Anterior Oblique Sling.

This first exercise is a great core strengthening exercise. It also has a big plus in that, just like the golf swing, we have the core to be stable and the rest of the body to move around that. This forces that to happen.

The next exercise is great for exactly the same reason as the first. Your core will be stable but the rest of your body will move around that stability. This exercise is much harder because of the level of control you have to have while performing it.

The last exercise is one built more for strength of the muscles of the Anterior Oblique Sling while also challenging your overall stability.

Next week we will continue to look at the slings of the body with the Deep Longitudinal Sling.

A Golfers Best Friend : The Posterior Oblique Sling

Last week’s article “The Secret System Controlling Your Body” told you about the fascial system and how it truly ties everything together from the top of your head to the bottom of your feet. This week I want to dive into one of the subsystems, specifically the Posterior Oblique Sling.

If we can learn to use the Posterior Oblique Sling we will have a much more powerful swing while reducing the chance of injury.

So what is the Posterior Oblique Sling? It is comprised of 3 things…







Together these 3 connect your left shoulder and your right hip, as well as your right shoulder and left hip. This is very important because this helps to drive our base locomotion.

Think about as you walk the right arm will swing forward while the left leg swings forward, and vice versa. Meaning the Posterior Oblique Sling is stretched as they swing forward. As they swing back the musculature of the Posterior Oblique Sling contracts. It is these opposing sides one swings forward and the other swings back that allow us to walk upright. They keep our back up correctly.

I know that was a lot to understand, watch this video to help.

How does that work with the golf swing and how can I use it to get more power?

As you swing your club into the backswing (assuming a right handed golfer) your left hip will straighten out and the right shoulder swings back towards that hip. The opposite is happening with the right hip and left shoulder. We then contract our posterior oblique sling connecting the right hip and left shoulder to swing the club. So we transfer our body from one sling contracted to the opposite contracted. The whole time the thoracolumbar fascia is helping the stabilize our low back.

Now you want more power…

We have to train the body to use these muscles they way they were made to be used. Here are a few exercises you can try to harness the Posterior Oblique System.

The first exercise is great as a warm up before a round of golf or before a workout.

The next exercise is great to work on stabilization of the spine while moving the arms around a stable trunk. If you want to make is harder, try taking the same leg as the arm you’re using off the ground.

The last exercise is very difficult and can be a great challenge to anyone. If it is too hard just hold the lunge position while performing the row.

Next week look for information on the Anterior Oblique Sling!

The Secret System Controlling Your Body

What if I told you to stop looking at your body in parts?

What if I said your head is directly linked to your foot?

What if I said your right shoulder affects your left hip?

Most people don’t know this, but there is a secret system, called the fascial system within the body. The fascial system is comprised of sheets of collagenous  fibers throughout your body. These sheets go from all over the body and in many different directions. They are used like guide wires to support our bodies.

Think about it like a suspension bridge. All those cables being used to help hold up the whole bridge off of a couple of main structures.

Our body has something called “tensegrity” within it. This is the idea that tension is developed throughout the fascial system to provide integrity to the structure of our bodies.

What if the tension in one spot increases? Or decreases?

That change will throw the whole system off.

Obviously when you reach down to pick something up the fascial system will change, but it will return back to its original state when you stand up.

What if the tension changes and doesn’t go back to its original state?

Here is where the problem comes in.

You may hear of things like adhesions within your body. That is your body trying to protect itself like you would when you put a cast over a broken ankle. You can’t use the ankle while it is in a cast. Similarly with injury your body creates adhesions. These adhesions act like a cast and restrict movement.

So you have the fascial system which acts to support or body like guide wires on a suspension bridge. But if you damage it, then you will lose function from the formation of adhesions. This will throw the whole system out of balance.

Here is a video that shows the inner connectedness of the fascial system.

You can try this on yourself, because when you feel the difference you will understand.

One way to help get rid of these adhesions is foam rolling. I’m sure you may have heard of this technique before. Maybe you even tried a little.

Here’s a little disclaimer about foam rolling. It hurts, some places on your body are worse than others, some aren’t so bad, and each person is different. The first time I used the foam roller on my IT Band, I almost cried it hurt so bad. You are probably asking why do it, if it hurt so bad? I wanted to see what it could do for me; I could then apply it to my clients.

I used a foam roller almost daily for a year, generally only skipping on Sundays. During that time my body changed. I was more flexible, I had less pain, and foam rolling didn’t hurt anymore. So if you choose to do this, please be consistent for at least a month to truly give it a shot.

If you are unsure as to how to go about this, here is a link to videos I created on how to use a foam roller on different parts of your body.


Make sure to check back next week as we dive deeper into the fascial system and start looking at how we can harness it to make ourselves better golfers.

Work Smarter .. Not Harder

There are few things as exciting as new clients that are eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy.  Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer.

But in their excitement, many clients make a common mistake – overtraining.  The thinking goes like this:  “If 20 push-ups are good, then 30 must be better,” or “If 35 pounds challenges my muscles, then I’ll really get ripped if I do 50!”  In other words, more is better and leads to faster results.

Unfortunately, this just isn’t the case, and taken to the extreme can lead to getting hurt and MISSING workouts.  As with most things in life, moderation and consistency in fitness are the keys to success.  Too much of anything can be a bad thing, and there is no need to do more than the minimum needed for maximum results.

For example, consider medication.  If 200 milligrams of Advil takes away your headache, you do not need to take 1000 milligrams.  It will not make your headache go away any more effectively, because 200 milligrams will make it disappear completely!  Taking 1000 milligrams is not only wasted effort, but it could have dangerous effect on your health.

It is important to realize that over training in fitness not only doesn’t deliver faster and better results, but it can lead to injury and burnout.  Pushing your body beyond what it can effectively handle will usually result in a strain or muscle tear.

Likewise, for those just starting, if you blast out of the gate at top speed with an intensity that you can’t possibly sustain, you will burn out and likely give up.  The wisest choice is to practice moderation and consistency.

Remember, what you do every day is more important than what you do every once in a while.  Those everyday activities may not be terribly exciting while you are doing them.  And you may not feel like you are making progress.  But give the compound effect time to work.  Your effort will pay off.  You will become stronger, more fit, and others will begin to notice.

Take care of your body and your mind by practicing the “Minimum Effective Dosage” strategy.  Do what is necessary to get you to your goal, one step at a time.

Hydration, are you getting enough??

Do you ever feel extra thirsty, dizzy, or weak while out on the course?

It could be dehydration, a condition by which your body is losing more water than it is taking in.

Here’s the real problem, many golfers go out with their friends for a round and drink a few beers or maybe a soda or something of that nature. And you may think, I’m drinking fluid I’ll be ok. You may be drinking fluid but an alcoholic or a caffeinated beverage can decrease your ability to play the game. How does this happen?

Alcohol and caffeine both have diuretic effects. And those effects are the production of more urine. According to Dr. Robert Swift and Dr. Dena Davidson, alcohol’s diuretic effect is fairly significant: drinking the equivalent of 50 grams of alcohol in about 8 ounces of water — in other words, drinking four 2-oz. shots of liquor — can result in the elimination of up to 1 quart of liquid as urine.1 One quart is equal to 32 ounces. Right there you can see a difference in the amount coming in and the amount going out.

What about caffeine? While the diuretic effects of caffeine may be less than that of alcohol, it has another effect. Caffeine can cause urinary frequency because it irritates the bladder, resulting in spasms of the bladder wall that are perceived by the person as an urge to urinate.1 Mix the extra urge to urinate with the diuretic effect and you have a bad combo.

Now throw on top of that the nature of golf being outdoors and the weather being warmer, you can see how after a few hours of playing golf can add up to a dangerous mix.

One study in 2012 by The Journal of Strength and Conditioning Research found that mild dehydration significantly impaired motor performance expressed as shot distance and off-target accuracy.2

How can you tell if you are dehydrated?

One of the easiest ways is to look at the color of your urine. You can generalize by thinking you want your urine slightly yellow and clear. The darker it is to more you are dehydrated.

What other roles does water play in the body?

  • Water carries nutrients and waste products through the body
  • Water acts a lubricant and cushion in the joints
  • Water helps to maintain blood volume
  • Water also helps to regulate body temperature
  • And that’s just a few of the other uses

So what can you do to combat this, and make sure your golf game is up to par?

Here are some strategies to go stronger for longer:

  1. Drink extra in the morning
  2. If you must drink alcohol while on the course, drink water between each alcoholic beverage
  3. If you are on the course for hours make sure to drink something with some carbs in it as well, like Gatorade
  4. Rehydrate when you are done with your round
  5. You should be trying to drink about half your body weight in ounces of water each day.

Now make sure to stay hydrated and enjoy yourself!


  1.  Casa, Douglas J., Lawrence E. Armstrong, Susan K. Hillman, S, Scott J. Montain, Ralph V. Reiff, Brent S.E. Rich, William O. Roberts, and Jennifer A. Stone. “National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes.”Journal of Athletic Training35.2 (2000): 212-24. Web.
  2. 2. Smith, Mark F., Alex J. Newell, and Mistrelle R. Baker. “Effect of Acute Mild Dehydration on Cognitive-Motor Performance in Golf.” Journal of Strength and Conditioning Research 26.11 (2012): 3075-080. Web.

Fueling Your Body to Perform Best on the Course

From weekend warriors to Ironman finishers, performance is directly tied to diet.  If you want to perform at the peak of your ability while on the course and recover quickly for the next round, you must be intentional about what you eat, taking care to feed your body what it needs.  Trying to prepare for a round with a body that is starving for essential nutrients will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite.

Make the most of every minute your on the course by fueling your body sensibly.  Let’s look at the basics.

Nutrition 101:  The Foundation

The big three nutrients that you need to be concerned with are carbohydrates, protein and fat.  An eating strategy that balances these three macro-nutrients will skyrocket your fitness results.

  • Carbohydrates: Some have argued that carbohydrates are the most important nutrient that an athlete consumes, because carbs fuel muscle.  Every time you move one of your muscles, you are using carbohydrates.  Your body breaks down carbs into sugars and then stores them in your muscles and livers.  If you eat more than can be stored in either of these two places, the excess is stored as fat in your body. Good sources of carbohydrates include whole grains, vegetables, fruits and beans.
  • Protein: In order to build muscle, you must have protein. Muscle is the foundation of every athlete:  without a solid muscle base, you will be ineffective in your pursuit. It is important to eat protein daily, because your body cannot store protein very easily.  Protein from animal sources is the easiest way to get complete protein, but plant-based proteins can be combined to provide complete protein as well.
  • Fat: It is unfortunate that fat came under such fire during the last decade or so.  Fat is essential and you need a lot of it.  The key is to know what kind of fat to eat.  Avoid anything that is hydrogenated or partially hydrogenated.  These fats are also called trans-fats and are very unhealthy.  Instead try to get the majority of your fat from olive oil, coconut oil, nuts, seeds, avocado, wild-caught fish and free-range animal products such as butter, cheese, yogurt, beef and poultry.

Finding the balance

If you are like many people, you are often confused about how to balance out the different kinds of foods you eat.  It seems as though there is a new diet promotion every day, promising all sorts of miracles.

The key, however, to fueling your body for peak performance is balance and moderation. Do you remember the food pyramid? It honestly is still the best way to think about eating. It’s all about balance and you need to be consistent in that balance.

Remember:  you must give your body what it needs to perform.  If you don’t, you will end up tired, weak, and prone to frustration because you won’t have the energy or strength for an amazing round.  The better you fuel your body, the better it will serve you in your pursuit of less strokes and less pain.

Next week I will follow this up with information on hydration while on the course!

How to fix Upper Cross Syndrome

Last week I put up an article explaining what upper cross syndrome is and how it affects your golf game.

If you didn’t get a chance to read it CLICK HERE.

I promised at the end of the article that I would share with you this week things you can do to fix these issues. And without further ado…

The first thing we must do is start to mobilize the tissues in and around the shoulders. We will start out with some foam rolling and trigger point work. (if you do not own a foam roller you can get them for around $15 to $20, you will also need a tennis or lacrosse ball as well).

After you perform some soft tissue work with foam roller you can then move on to a couple of stretches. The first is for the chest. Remember to take your time on the stretching. Hold each stretch long enough to take 3 to 5 deep breaths on each side then repeat for a second time.

After the chest stretch we will stretch the upper trapezius. Holding each side for approximately 3 to 5 deep breaths each side and repeat one more time on each.

Now that we have the stretching out of the way we will start to mobilize the shoulders. The first exercise is active stretching. This means we will be stretching one muscle while activating the opposing muscle. Wall circles are great and they are something a lot of my clients do daily to improve their shoulder range of motion.

We will continue to move the shoulders. The last exercise was in the sagittal plane (front and back). This exercise is in the frontal plane (side to side). This works very similarly to the Wall Circles you just did.

One more exercise of active stretching before we really start to strengthen the muscles that are weak and inhibited in upper cross syndrome.

I stated that the last exercise was the last before we really start to strengthen. That was a bit of a lie, because you should have felt the muscles being used in the upper back in the last few. These next few are more strength based as you will see. The first is Band External Rotations, working on the same musculature as we just were. If you don’t have a band at home, please contact me and I can point you to some. Or they can be found at Target / Walmart / etc.

The next exercise works on posture and includes the core. Really focus because this can be intense if done correctly.

The last exercise is probably the hardest of them all. It helps to teach your shoulder blades the proper way to move. Every thing starts with good positioning in the shoulder blades. If they work right a lot more will too.

If you do this series of mobility/stretching/strengthening 3 to 5 days a week, you will see a serious change. Remember doing this once won’t fix anything, you must be consistent and put in work to see a change. But if you are dealing with upper cross syndrome this can open up your chest allowing you to rotate more in your upper body.

Upper Cross Syndrome and Your Golf Game

I just finished in the last two weeks explaining to you what about the hip flexors, Lower Cross Syndrome and how they affect your golf game. I also gave you exercises you can do on your own to combat these issues.

If you didn’t get a chance to read those, CLICK HERE.

Now we will move on to the upper body. Unlike where I specifically looked at the hip flexors with Lower Cross Syndrome, I will not be focusing on one main group here. I will just look overall at Upper Cross Syndrome.

So what is Upper Cross Syndrome?

Just as with Lower Cross Syndrome, it is a series of tight/shortened muscles opposing a set of weak/inhibited muscles around the neck and upper back.

The main tight/shortened muscles include the pectoralis major and minor, upper trapezius and levator scapula. These oppose and cause the rhomboids, lower to middle trapezius and the deep cervical neck flexors to all be weak and inhibited.

When this happens it causes your upper body to become more kyphotic (rounded shoulders) and as this happens you also get a more exaggerated curve in your cervical spine (neck) causing more torque to be put on the spine in and around the neck. This can generally give people headaches and add a lot of tension to the top of the shoulders for the extra work they now have to do.

A more lengthy description is …

Upper-Crossed Syndrome (UCS) is also referred to as proximal or shoulder girdle crossed syndrome. In UCS, tightness of the upper trapezius and levator scapula on the dorsal side crosses with tightness of the pectoralis major and minor. Weakness of the deep cervical flexors ventrally crosses with weakness of the middle and lower trapezius. This pattern of imbalance creates joint dysfunction, particularly at the atlanto-occipital joint, C4-C5 segment, cervicothoracic joint, glenohumeral joint, and T4-T5 segment. (Janda 1988)

A lot of people have these issues and more are on the way. This comes from what many people do on a daily basis. Sitting at a desk to work, sitting and watching TV, and looking down at our phones… way too much. The era of the cell phone as they are now is only exaggerating the problem. We are even set up for the as a kid sitting at a desk all day studying.

So how does having this issue affect your golf swing?

Upper Cross Syndrome has a lot to do with thoracic rotation (upper body / rib cage area). When your chest (pectoralis major and minor) and tight and shortened they restrict how far back your arms can rotate. As you try to rotate one arm back you chest should relax while the muscles of your upper back (middle and lower trapezius and rhomboids) contract to pull the shoulder blade (scapula) back. When this doesn’t happen because the upper back is too weak to contract against the chest you get less rotation.

Another issue that comes into play here is chicken winging. If your chest is tight your lats (latissimus dorsi) also start to tighten up and together they internally rotate the arm at the shoulder joint (glenohumeral joint). The arm needs to be able to externally rotate to allow the club to swing fully though. Sometimes with chicken winging you may feel like you just can’t get enough rotation and feel blocked during your follow through.

Besides Upper Cross Syndrome affecting you ability to rotate it also affects the amount of power you can generate and handle. If the upper trapezius is pulling the shoulder blades up too high it causes a destabilization of the shoulders. When there is a lack of stability in the shoulder they cannot produce enough and cannot handle enough power. So even if you are capable of producing enough power from your lower body and get it to fully transfer up the body you cannot get it through your shoulders because they are not stable enough. Worse yet is that if enough power gets to this joint without the ability to handle it, that is where you get an injury.

As you can see being able to get the most out of your golf swing requires a mobile upper body and sitting at a desk or in a car all day is restricting your ability to do this. Make sure to watch for next week’s article to get stretches, mobility and strengthening drills to combat Upper Cross Syndrome.

The Pallof Press is one of many ways to work your core the way it is intended to be used. The greatest thing is it refers right to your golf game.

Give it a shot and let me know in the comments what you think of it.

Fix Your Lower Cross Syndrome to Help Your Golf Game

Last week I we put up an article explaining what your hip flexors do, lower cross syndrome, and how these affect your golf game.

If you didn’t get a chance to read it, click here.

I promised at the end of the article that I would share with you this week things you can do to fix these issues. And without further ado…

The first thing we must do is start to mobilize the tissues in and around the hips. We will start out with some foam rolling (if you do not own a foam roller you can get them for around $15 to $20).

After you perform some soft tissue work with foam roller you can then move on to a couple of stretches. The first is for the hip flexors, Hold each stretch long enough to take 3 to 5 deep breaths on each side then repeat for a second time.

After the hip flexor stretch you will perform a Child’s Pose with Quadratus Lumborum(QL) Stretch. Holding each side for approximately 3 to 5 deep breaths each side and repeat one more time on each.

Now that we have the stretching out of the way we will mobilize the spine. A lot of times you will hear people say that your spine (lumbar mainly) isn’t supposed to move. I agree when it is under load (picking up a weight) but when you are just using your own body you need to be able to move everything. It helps to keep the joints happy and healthy. Perform the Cat-Cow 5 times.

Now we have loosened up all the tissues we need to get the body moving. We need these changes to stick, we don’t want them to go right back to being tight and causing these same issues. To help these changes stick we have to strengthen the muscles opposing those tight muscles. The next set of exercises you can perform between 1 and 3 sets of each. You can perform them as a circuit if you are short on time or you can take your time and perform all sets of one and move onto the next. Just remember to focus on the muscles being used and truly control them. First is a plank, try holding for 20 to 30 seconds (and if you think you know how to do a plank watch the video and see if you do).

Next we move on to strengthening your glutes along with more core activation. Hold the Glute Bridge with Adduction for 30 seconds, make sure to squeeze hard the whole time.

We continue to work on the glutes and the core with a Side Plank with Abduction.

The last exercise works on the ability to internally rotate your hips.

If you do this series of mobility/stretching/strengthening 3 to 5 days a week, you will see a serious change. Remember doing this once won’t fix anything, you must be consistent and put in work to see a change. But if you are dealing with lower cross syndrome and tight hip flexors this can open up your hips allowing you to rotate more and alleviate you of your low back pain.

In the next article I will discuss Upper Cross Syndrome, make sure to watch for it. And if you know anyone who may be dealing with this issue feel free to share this article with them!

Lower Cross Syndrome vs Your Golf Game


The hip flexors are a set of muscles that act to bring your knee to your chest. Meaning they flex your body at your waist. There are a few main ones and a couple others that assist.

Main Hip Flexors
>Psoas (Major and Minor)
>Rectus Femoris (also extends the knee)

Assist in Hip Flexion
>Tensor Fasciae Latae

Each of these muscles has a job when the action of flexion of the hip is required. Depending on the exact movement needed you may use all of them or some of them.

Now what is Lower Cross Syndrome?

Lower Cross Syndrome (LCS) generally refers to what happens to your body after years of prolonged sitting if you don’t do things to counteract it.

LCS is a tight and shortened set of hip flexors and a tightened group of muscles in the lower back. The opposite side of these is a weak/inhibited abdominal muscle and weak/inhibited glutes.

When this situation happens the pelvis becomes anteriorly tilted causing lordosis (exaggerated arching of the low back). Over time this causes people many problems, the main one being low back pain.

A more lengthy description is…

Lower Cross Syndrome (LCS) is also referred to as distal or pelvic crossed syndrome. In LCS, tightness of the thoracolumbar extensors on the dorsal side crosses with tightness of the iliopsoas and rectus femoris. Weakness of the deep abdominal muscles ventrally crosses with weakness of the gluteus maximus and medius. This pattern of imbalance creates joint dysfunction, particularly at the L4-L5 and L5-S1 segments, SI joint, and hip joint. Specific postural changes seen in LCS include anterior pelvic tilt, increased lumbar lordosis, lateral lumbar shift, lateral leg rotation, and knee hyperextension. If the lordosis is deep and short, then imbalance is predominantly in the pelvic muscles; if the lordosis is shallow and extends into the thoracic area, then imbalance predominates in the trunk muscles. (Janda 1987)

I hope you had fun reading that.

Many people reading this right now have this and deal with it unknowingly to some degree or another.

Now that we have an idea of what prolonged sitting is doing to our bodies and the muscles involved, how does it affect your golf swing?

Do you ever feel like you are missing something in the length of your drive? It’s probably an issue stemming from a weak gluteus maximus. First and foremost, the gluteus maximus is the largest and most powerful muscle in the body. Meaning if you want to have a powerful swing and drive the ball you need strong glutes. So if the hip flexors are causing the gluteus maximus to be weak and inhibited you are missing a lot of the length in your drive that you could have.

How many of us have an issue with swaying or sliding? There is a muscle called the gluteus medius, it’s involved in lateral stabilization. Meaning these muscles stabilize you side to side. Another issue is if your gluteus medius is weak, when you have the power from your gluteus maximus if you cannot stabilize the power and transfer it to the core then you will leak power and lose length on your drive here as well. One simple way to tell if your gluteus medius are weak (not the only way to tell but an easy one) is to stand on one leg. If you start to fall fairly quickly then you may have a weakness.

The hip flexors also assist in adduction of the legs. Basically they help pull the legs together. This is in direct opposition of the gluteus medius which abducts the legs or moves them away from the center of the body. Meaning the hip flexors, specifically the pectineus, is restricting the movements of the gluteus medius causing it to be weak and inhibited just as the hip flexors are causing the weakness and inhibition in the gluteus maximus.

How about your low back feeling like you pulled something or just worn out at the end of a round? The abdominals are inhibited and weak when you are dealing with LCS. The anterior pelvic tilt caused by LCS forces the abdominals the sit in a stretched position. When the abdominals and the core are weak your body cannot properly transfer power between the lower and upper body.

Most of what we have talked about so far has been just on forward and backward movement and side to side. We cannot forget rotational movement as well. The hip flexors, specifically the psoas attaches to the lumbar spine. When the psoas on one of the body is engaged it helps to resist rotation. If these muscles are tight and shortened they cause a lack of the ability to resist rotation. And it becomes even more difficult for the body to create this rotation when you are in golf posture. So the body will do what is has to do to create the rotation you are asking of it. Meaning is forces you to stand up (known as early extension) or the body will find other ways to create the rotation.

The opposite of the weak and inhibited abdominals is the tight and shortened muscles of the low back. Just as the hip flexors affect the glutes, so do the muscles of the low back affect the abdominals. These muscles being sitting in a tightened state also means they are more prone to injury since they don’t like to move.

I love the human body because it will do what it takes to create the movement we ask of it. I hate the human body for that as well. As we repetitively do these movements we teach the body that this is way to create that movement. The new pattern can sometimes have a drawback. The drawbacks include incorrect firing patterns of the muscle and pain, which go hand in hand.

The hip flexors play an integral role in being able to execute a great golf swing and staying pain free. Check back next week! I will post exercises, mobility drills, and stretches you can do to counteract these issues.