The Role of the Rotator Cuff in Golf

We all know the clubface must be square at impact and the club releases thereafter. Generally speaking a large amount of golf swing mechanics center upon returning the clubface to square at impact. Additionally, the golf swing is a “total body” movement incorporating every joint in the body. In order for the clubface to be square at impact all of these joints must work in coordination to allow this to occur.

In relation to the body, specific muscles are very active in returning the clubface to square. One joint directly involved in the squaring of the clubface at impact with the golf ball is the shoulder joint. The shoulder joint is a “ball and socket” joint allowing for the arms to move through a large range of motion. Review of the biomechanics of the golf swing, it becomes very evident the arms move through a large range of motion.

That being said, there are specific muscles involved in the rotation of the arms. Again, these are not the only muscles involved in squaring the clubface, but from an anatomical perspective, these muscles are active in the internal and external rotation of the arms during the golf swing.

Going back to squaring the clubface, internal and external rotation of the arms is required. To get a sense of internal and external rotation, simply stand up with your arms hanging at your sides. Rotate your hands inward and outward. This is a simple description of internal and external rotation of the arms. Now if you relate this movement to the golf swing you can see how the arms internally and externally rotate during the backswing, downswing, and follow through.

Certain muscles within the shoulder complex have a direct effect on internal rotation, external rotation, and stabilization of the shoulder complex in the golf swing. The muscles we are talking about are the rotator cuff muscles. Yes, the rotator cuff.

Not necessarily a group of muscles that go “hand-in-hand” with the golf swing and probably more thought of when we talk about baseball and pitching. Nevertheless, these muscles are an active in the golf swing. The rotator cuff is a reference to four muscles in the shoulder complex. For those of you that love the science behind this stuff, the four muscles that comprise the rotator cuff are; supraspinatus, infraspinatus, teres minor, and subscapularis.

The rotator cuff has a couple primary functions when it comes to the shoulder complex. First off, they act to stabilize the shoulder capsule. The skeletal structure comprising the shoulder is a ball and socket joint. The “socket” part of this joint is very shallow. As a result the muscles of the rotator cuff in addition to muscles in the “back-side” of the shoulder assist in stabilizing the shoulder during movement. An over simplification would state these muscles assist in keeping the arm in the socket. If the rotator cuff muscles did not assist in stabilizing the shoulder, the arm would literally come out of the socket every time you swing a golf club.

Secondly, these four muscles are actively involved in elevating, internally, and externally rotating the arms. All of which are movements involved in the golf swing. Beginning in the take-away and completing with the follow through, the muscles of the rotator cuff are active in every phase of the golf swing. That being said, we know the muscles of the rotator cuff are under stress each every golf swing.

It is important to understand the muscles of the rotator cuff are very small. They are not big muscles such as your quadriceps or deltoids. They are very small muscles asked to perform a myriad of activities. As a result of the size and workloads placed upon these muscles. They can become fatigued quite easily. Once muscles become fatigued they begin to falter in performing their required activities. In addition once muscles are fatigued, they can easily become injured.

During my years on tour, I have never seen someone injure a cuff muscle from swinging a golf club. I have seen rotator cuff injuries impede a golf swing, and if you have ever injured a rotator cuff muscle you know how debilitating an injury it can be. The point being this: The rotator cuff muscles are actively involved in the golf swing. Injury to a rotator cuff muscle can be very debilitating to your golf swing or any activity for that case.

Knowing what we know about the mechanics of the golf swing, the rotator cuff, functions of the rotator cuff, and how they affect the golf swing. This information invariably indicates to us it is necessary to keep the rotator cuff healthy and strong. How can one achieve this goal? Simply by adding a golf fitness program incorporating rotator cuff exercises.

Rotator cuff exercises will focus on these four muscles. These types of exercises will develop higher levels of strength and endurance within these muscles. This will assist in these muscles handling the workloads placed upon them during the golf swing or any athletic activity. So I strongly suggest if you are an avid golfer or a weekend warrior. Add some golf fitness and rotator cuff exercises to your training program. This will help keep you in the game and off the sidelines.

Sean Cochran

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Exercise: the Importance of Working your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll. Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles. This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

Exercise Is The Best Way To Lose Weight

Exercise is the best because it builds the person’s endurance. As this develops, it also increases ones metabolism prompting one to burn more calories than before which results in weight loss.

Studies show that there are no known side effects when one decides to exercise. The worse that can happen to a person is straining a muscle for failing to stretch or by not giving the body enough time to recuperate before engaging in another session.

Teens don’t have to spend much in order to lose weight. This is because there are some exercises that can be done at home. For instance, after stretching, the person can go for a walking or jogging early in the morning thus burning a few calories. Afterwards, the teen can do some push ups and sit ups to work on the upper body and the abs.

The other way that will cost a little will be by enrolling in a gym. Here, a fitness trainer can help the individual lose weight by coming up with a program that involves cardio-vascular and aerobic activity.

Warm up will be running for a few miles on the treadmill followed by some weight training using the various machines.

Teens who find it difficult to hire a trainer can make a workout after being taught how to use the equipment while those who have fun with many people around can join one of the classes being offered at the gym.

Some of the more popular group classes are aerobics, tae bo, Pilates and yoga. The person should just check what time the classes are held since this may be scheduled at different times of the day.

Those who are shy about being with other people but would still like to participate in a class can get the DVD version instead. There are a lot of these being sold in the video store or online which is just like being there and attending the real session.

One of the most important things to remember while exercising is to drink lots of water. People who fail to do this may suffer from heatstroke or dehydration which is also not good for someone who wants to lose weight.

Before engaging in any exercise, it is advisable to see a doctor. The mind may feel like it can do anything but if the body may say differently. The teen should just do things gradually at first and then pick up the pace with other exercises as time progresses.

Engaging in a sport is another form of exercise. Running down the court in a game of basketball or football may not seem like much but it still increases one’s heart rate and burns those calories.

These examples just show that there are many ways how a teen can lose weight. There are people out there who sometimes need a little push to get started. search Reflex Bag in this blog advertise!