Monthly Archives: May 2015

5 Warm Up Stretches for Golfers

Here are 5 warm up stretches to help with your golf game and prevent injury. As with any stretch, it should be comfortable to hold for at least 20 seconds and not cause pain! Should you have any questions ask a health professional.

Wrist Extensor and Flexor Stretch

  • Start by keeping your elbow straight. Then pull your hand down towards the ground to feel a pulling sensation in the back of your forearm. Apply some over pressure from your other hand. Hold 20 seconds and repeat 5 times on each arm.
  • Start by keeping your elbow straight. Then pull your hand up towards the sky to feel a pulling sensation underneath your forearm. Apply some over pressure under your knuckles and pull towards you using the other hand. Hold 20 seconds and repeat 5 times on each arm.

Wrist Extensor

Hamstring and Shoulder Stretch

  • Grab the longest club in your bag. Take the end of your grip and put it against the ground. Holding onto the club head with both hands, slowly walk backwards and lean forward. A pulling sensation should be felt in the back of the shoulders and in the back of your legs. Hold 20 seconds and repeat up to 5 times.

Hamstring Stretch

Trunk Rotational Stretch

  • Take an iron and place it on the back of your shoulders. Grab the club with both hands and turn all the way to the left. Use your hands to give you leverage and hold a stretch for 20 seconds. Repeat 5 times to the right and left.

Trunk Rotational

Trunk Side Bending Stretch

  • Take a golf club and hold it slightly wider than shoulder width apart. Raise the club overhead as far as comfortable and then tilt your body to the left. Hold for 20 seconds and repeat 5 times to the left and right.

Trunk Side

Calf and Achilles Stretch

  • Place your palms on the golf cart. Stand with 1 foot back keeping your knee straight and heel on the ground. Bend your front knee and lean forward onto the cart until a stretch is felt in the calf. Hold 20 seconds and repeat 5 times on each leg.

Calf Stretch

 

 

Written by Chris Athos MPT, COMT

Preferred Orthopedics of the Palm Beaches

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Surviving Your Summer Program

Summer Dance Program

Even though school and studio classes are still in full swing, it’s never too early to start preparing for the summer dance season. Many dancers have already chosen a dance program for the summer. Summer dance programs come in many shapes and sizes in terms of intensity, duration, location (close to home vs. out of state), style(s) of dance, hours, and teachers. However, every summer program has one thing in common – it’s a change from your normal routine.

Whenever you have a change in your routine, your body is always at an increased risk for injury. The body adapts amazingly well, but when there is change there is also opportunity for injury. Not to discourage summer program participation, on the contrary. Summer programs can be valuable in so many ways, in meeting new people, trying new styles of dance, advancing technique, promoting your career, and so much more. There are many reasons to participate in a program this summer. However while you are dancing at a summer program, stay aware of your body and do your best to decrease your risk of injury.

The most important part of surviving your summer program is to warm up appropriately. Make sure to avoid the extremes of warm up – either not warming enough, or overdoing your warm up. This is important for both the dancers and the teachers in summer programs. Warm up is essential in dancing and is even more important when you’re asking your body to perform new movements. You might need to tailor your warm up for each different style, but it is also good to remind your body of some basics. Also, we all have a tendency to want to “show off,” especially around a new group. Make sure you’re not pushing your extension or movement too far before you are really warm.

While cross training is essential for longevity in dance, it needs to be tailored for your summer program. If your summer program is more intense, or more hours, than you usually dance, choose a few cross training items (planks, pushups, therapy exercises, etc) and focus on those. Alternatively, if your summer program is shorter in duration, or at a more relaxed pace, then it might be the best time to try some new cross training activities (swimming, elliptical, Pilates, barre work out, etc). Of course, if you are taking the summer off of dancing, this is the perfect time to try out some new movements and activities. However, just because you are a good dancer, doesn’t mean your body automatically knows how to do Pilates (or any other new activity). Be patient and enjoy learning a new movement pattern. Planning ahead is key for surviving a summer program, so know your summer dance schedule and plan your cross training ahead of time.

Don’t forget to get enough sleep! Summer is almost always a time where your sleep changes schedule. Whether you are participating in a summer program near home or far away, it’s important to get enough sleep at night. Sometimes getting enough sleep is easier over the summer without some of the school demands, but often it can be harder because you are in a different routine. Injuries are much more common when you are fatigued. This can happen at the end of a long day of dancing and/or because of lack of sleep. Balance pushing yourself with attending to your body’s fatigue level.

Most of all, have fun! Dance is supposed to be fun, and your summer program should challenge you as well as give you a new perspective on your art.

Summer Program Do’s and Don’ts:

  • DO push yourself / DON’T forget to rest your body
  • DO cross-training / DON’T over-extend your body before you are warmed up
  • DO drink plenty of water / DON’T eat too much junk food
  • DO make new friends / DON’T hurt someone’s feelings
  • DO try new things / DON’T neglect your technique
  • DO have fun!

 

by: Dr. Kathleen L. Davenport, M.D.