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Let’s face it: summer is moving by quickly. At this point, you’ve probably had the chance to hit the fairways at least a few times, and you have a general idea of how your golf swing is feeling this year. We all have some room for improvement, however, so let the Titleist Performance Institute certified experts from Athletes’ Advantage give you some help!
This is our last post in a series on thoracic rotation and it fits perfectly with the golf swing. One of the key elements of an efficient swing is the dissociation between the thoracic spine (mid-back) and the lower spine (lower thoracic, lumbar spine, and pelvis).
Here are a few tests that we can perform at the clinic in order to determine where you may be lacking:
The pelvic rotation test (PRT) measures a golfer’s ability to rotate the pelvis separately from the upper body, which requires a certain level of mobility that not all golfers have attained. Working on mobility through the hips and stability through the chest and shoulders will help with this test, and will also translate to a better and more efficient game of golf.
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This modification of combined thoracic extension and rotation also incorporates great stability components for the shoulder and core. This is a more advanced progression and will take some time to build up to. Having your feet wider apart will increase the base of support and make it easier. Start with your feet wide and bring them closer together as you are able to complete 5-8 reps while maintaining a solid plank position. This is a great progression for the advanced athlete and/or once you have mastered the previous exercises. Make sure you are confident in the stability and ability to weight bear through your shoulders before you attempt this exercise. Complete 3 sets of 6-10 reps per side.
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This is another great way to mobilize the thoracic spine into rotation and a bit of extension in the bottom of a squat. This will help make you a bit more at home in the bottom of a squat with weight overhead - this is for anyone struggling with the overhead squat or the bottom of a snatch. Integrate this one for 2-3 sets of 8-10 reps per direction in your pre-Olympic lift/Crossfit warm up!

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This drill is a combination of thoracic rotation and extension in the top 1/3 of a squat. It is a nice way to prep for a golf swing. Try to maintain a neutral lumbar spine and get as much rotation from your upper/mid back. Keep the elbow straight, lead with the thumb and follow the hand with your gaze. Perform 2-3 sets of 8-10 reps per side.

***DISCLAIMER: Please consult a licensed physician or physiotherapist before beginning any new exercise or treatment program. In no respect shall Athletes' Advantage Physiotherapy incur any liability for any injury, including, but not limited to, direct or indirect injury arising out of, resulting from, or any way connected to the use/performance of any of these exercises.***

Directions to Atheletes' Advantage Physiotherapy from the Canadian Forces Base: https://goo.gl/maps/49VF97PU8jE2

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Tendons are flexible bands of tissue that connect muscle to bone inside the human body. Undoubtedly the most well-known tendon is the Achilles tendon, which travels about 6 inches to link the calf muscles (gastrocnemius, soleus) to the heel. It is the thickest and strongest tendon in the body, and for good reason: walking places stress on the Achilles equal to multiple times the individual’s body-weight, while running elevates this stress even further! This is just one of the reasons that the Achilles tendon is amazing.

Here’s another reason: it makes moving easier and more efficient. Each step we take stresses the Achilles, causing it to stretch. Since it is flexible the tendon works like a large elastic, storing this ene...

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Hi everyone!

Athletes' Advantage physiotherapist Andrew Thomas (MScPT, BScKin) is introducing a series on useful thoracic spine mobility drills for the overhead/throwing athlete! This series will feature a weekly progression of 4 movements with a detailed video tutorial of the exercise for that week.

These exercises will translate well to performance in throwing and overhead activities such as those involved in sport, Olympic lifting and Crossfit. This series will progress from easy to more difficult exercises with the emphasis on thoracic extension and rotation. This combination of movement will make that overhead squat feel more natural and that wind up in a throw more efficient and powerful. So try the week 1 exercise first before mo...

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