Episode 9

Manual Therapy

Physical Therapist Jeff Banaszak stops by to demonstrate manual therapy techniques for your game.

Episode Details

Manual therapy is a hands-on approach to facilitate more mobility and flexibility that are needed to play the game. In some cases, an individual may stretch and stretch but not see improvement in flexibility. This can result from joint restrictions, or knots can build up in your muscles that you cannot release on your own. Manual therapy is a "jump-start" that can help eliminate physical limitations that may be inhibiting your swing and your game.

Calf/Ankle

In golf posture, the ankle must be mobile. The vibra-precussor sends vibrations into the muscle tissue to release spots that may have tightened up and formed knots.

Assisted Calf Stretch

In supine position with legs extended, one leg is lifted to the point of first tension. At this point, Jeff flexes and extends Dave's ankle to actively contract the anterior tibialis muscle to stretch the musculature of the calf.

Active Calf Stretch

In supine position with legs extended, one leg is lifted to the point of first tension. At this point, place a towel or rope around the foot of the leg that is lifted and actively stretch the calves by flexing and extending the ankle.

Hip

Using vibration, Jeff actively releases tight spots in the hip, targeting the anterior hip.

Pelvic Tilt

In half-kneeling position, tilt your pelvis into an anterior tilt and a posterior tilt until you can find the point where your pelvis is neutral. At this point you will feel a stretch in the hip on the down leg. Once you have found this neutral tilt, begin to slowly lunge forward and back to starting position, keeping the shoulder directly over the hip in neutral posture. If you are looking for more of a stretch, tilt in a diagonal at the lead ankle and add rotation for the most advanced stretch.

Thoracic Spine

Jeff begins by releasing the limitations in the thoracic spine with the vibra-precussive device to prepare Dave for rotation and side-bend.

Assisted Thoracic Extension

In a prone position with arms relaxed and extended by the pockets, Jeff and Greg actively stretch Dave's thoracic spine into extension away from the table.

Thoracic Rotation

Seated at the edge of the table with feet slightly wider than shoulder width, place a stability ball between your knees to stabilize the lower body. Place each hand behind your head and keep your thoracic spine tall with no slouching or rounding of the shoulder. Rotate slowly in each direction to feel the rotation of the thoracic spine. For an advanced stretch, maintain the tall, extended posture and add side-bend to the thoracic rotation.

Shoulder

PowerPlate Shoulder Stretch

In quadriped position, using a powerplate and a foam roller, extend your arm with palm open and roll back and forth on the roller to loosen up the shoulder and chest. For a more advanced stretch, bend the same arm and place your hand behind your head and rest your elbow on the foam roller. Roll the arm and elbow complex out to feel the stretch.

Assisted Shoulder Stretch

Using a partner or a doorframe, go into half-kneeling position with the arm on the side of the up-knee braced against your partner or doorframe. Rotate away from the resistance to feel the stretch in your upper body. For a more advanced stretch, again place your hand behind your head and your elbow against the applied resistance to feel the stretch.

Performance Tips

X Walks
To warmup, stand on a piece of tubing and grab the end of the tubing under your right foot with your left hand, and the tubing under your left foot wth your right hand. Stand up tall in good neutral posture with feet at shoulder width and raise each arm up and out to make an "X". With tension all the way through the tubing, take 10 sidesteps in each direction to activate your core and the muscles you will need for a great round of golf.

Push-Pull
In pushup position with a 7 lb. dumbell under each hand, drop to the floor and return to the starting position like a normal pushup. The difference is that when you return to the starting position, do not stop and drop to the floor again. you will pull one of the dumbells off the ground toward your chest in a rowing technique. Repeat this with each arm getting a row in for every pushup performed.

Hip Internal Rotation
Seated on a stability ball with feet shoulder width, walk out onto the ball so that your thoracic spine is in contact with the ball. From here, rock forward and backward, keeping your feet fixed on the floor, letting your knees dive inward until you can feel a good stretch in the internal rotation of the hip.

Shoulder Flexibility
Standing on one leg with minimum knee flex in both legs, hold a club with two hands at shoulder width. Keeping a neutral posture, hinge at the hips so the hands and club move forward and toward the ground while the leg off the ground moves further from the ground and back. Hold a comfortable stretching posture for 5 to 20 seconds.

Reverse Lunge Rotation
In a reverse lunge position, with neutral pelvic and thoracic tilt, hold a club with each hand at shoulder width. Rotate in each direction to challenge your balance, activate the core and improve flexibility of the thoracic spine.