Episode 5

Knees

Dave Phillips and Dr. Greg Rose welcome back Tom House, former Major League Baseball pitcher and co-founder of the National Pitching Association, to demonstrate exercises that will help build strength and flexibility in the knees.

Requiring only a chair, House takes viewers through three programs with varying degrees of difficulty to ensure golfers play pain and injury free whether they already have, or are trying to prevent, knee injuries.

After discussing the importance of loosening up, Tom walks Greg and Dave through three programs – an Assisted Program, using a chair for support; a Body Work Program, using body weight for resistance; and an Advanced Program.

Episode Details

• Introduction
  
  • Welcome back Tom House, cofounder, National Pitching Association
  • Prehab and Rehab
  • Lines of defense for your knees
    • Muscle
    • Connected tissue
  • Importance of building muscle strength, durability and flexibility in the knees
  • Loosen up to warm up to do your activity
  • Using a chair to stabilize total body when working on knees, ankles and hips
  • Performance Tip 1: Tom offers a tip for finding the foot placement where your total body is the most flexibility and has the most strength.
  • Performance Tip 2: Dr. Greg Rose explains why horseback riding is good for your golf game.
  • Foot positions
    • Straight
    • Duck
    • Pigeon
  • Foot positions allow us to move legs in three directions
    • Linear
    • Circular
    • Angular
  • Wake your body up before exercising

• Assisted Program
  
  • Knees and feet together
    • Joint warm-up
    • Side to side
    • Front to back
    • Circle right, circle left
    • Figure eight right and left
    • Lift and extend
    • Linear lifts
    • Circular lifts
    • Angular lifts
    • Squatting curtsy
    • Knee touches
    • Front to back
    • Side to side
    • Circle right, circle left
    • Figure eight right and left
  • Toes in duck position
    • Back and forth
    • Side to side
    • Circle right, circle left
    • Figure eight right and left
  • Toes in pigeon position
    • Back and forth
    • Side to side
    • Circle right, circle left
    • Figure eight right and left
  • Performance Tip 3: Dr. Greg Rose demonstrates the one-legged squat - the best leg exercise for adding strength and power to your golf game.
  • Performance Tip 4: Dave Phillips offers a tip to help golfers keep their posture throughout the golf swing.

• Body Work Program
  
  • Perform same exercises using your own body weight instead of a chair to add a degree of difficulty
    • Side to side
    • Front to back
    • Circle right, circle left
    • Figure eight right and left
  • Crouch as low as possible while maintaining balance and continue to go through exercises
  • Do same exercises with feet in duck and pigeon positions
  • Crouch as low as possible
    • Reverse toe touch
    • Sumos
    • Downhill racer
  • Never push through pain
  • Performance Tip 5: Tom demonstrates some additional knee exercises for when you can’t get to the gym.

• Advanced Chair Program
  
  • Utilizes a chair
  • Not recommended for older golfers or golfers undergoing rehab on their knees
  • Same exercises as previous programs, with two variations:
    • Heels below
    • Heels above
  • Change toe position
  • One leg
  • Ballerina position
    • Ballerina position one leg
  • Golf position
  • Hot spot training