Shoulder Rehabilitation Part 1

The shoulder is the most muscular of all the body parts, and therefore very prone to imbalances. Over time the brain sets preferential neural patterns meaning certain muscles being inadvertently used for “functional” movements. Over time neuro-muscular adaptations become physiological: poor position, increased muscle activation, muscle ischemia, metabolite accumulation, reflex muscle contraction and so on. Prolonged isometric contraction causes anaerobic metabolism resulting in increased irritation etc, you’re now in the pain spasm cycle.

What do you do, well actually the first thing you need to do BEFORE you go diving into corrective exercise prescription is reduce dominance patterns of the following muscles with techniques such as trigger point therapy, myofascial release, METs and stretching:

–        Pectoralis major and minor

–        latissimus dorsi

–        Upper trapezius

–        Levator scapulae

–        Sternocleidomastoid

This will immediately enhance the function of serratus anterior and lower trapezius, which will become more biomechanically efficient. The other muscle we want to get fired up is the oft ignored subscapularis primarily because it is THE local joint stabiliser.

Part II next week.

Get ‘X’ Factor like the Pros

‘X’ factor is the separation between the shoulders and the hips. Why is it important? Well, you ideally want more separation between these two axes as that gives more potential to load up using the big muscles of the groups of the pelvis - principally the glutes, and torso or ‘core’. What is more important however is that the separation is balanced. In golfers over practice symmetry causes all sorts of problems – this will be covered in another article.

To explain it imagine your torso as a big coil, the harder and faster you wind it up the faster the power is unleashed. Now picture that at tee off and you will get the idea why the ‘X’ factor is so important when it comes to producing power in a golf swing.

Sports science research such as Burden et al (1997), Lephart et al (2007) Thompson et al (2007) and Myers et al. (2007) have all carried out research focusing on the torso-pelvic separation. They all suggest that greater torso-pelvic separation and velocity during the downswing results in greater ball velocity as maximal club head speed is directionally influenced by the body’s ability to apply more force.

What is vital to understand is that the scientific research in this field – including my own – demonstrates the characteristics related to the x-factor are be modifiable through golf-specific conditioning programs.

• Must train in multi-plane, dynamic and functional manner.

• Possible to achieve measurable results in 8 weeks.

• An increase of 5% in clubhead speed results in an additional 10 – 15 meters carry distance off the tee.*

Now go get some ‘X’ factor!!