Back Pain While Putting? Here's What You Need to Do

You read that title correctly - putting can cause your lower back to hurt.

While the skill of putting seems rather simple in regards to its demands on the body, prolonged periods of standing over the golf ball can cause your back to feel rather stiff and painful.

Here’s a video that further explains why you might suffer from pain:

Now that we have a firm understanding as to what can cause your pain, we need a plan of attack to combat it. Below are three mobility drills we use with our golfers on a daily basis to ensure their spines are moving to the best of their ability.

Cat Camel

We like to think of the Cat Camel drill as the equivalent of flossing your teeth for the spine. Segmenting the spine into full flexion and extension consistently is a sure-fire way to ensure we’re maintaining our range of motion over time.

By slowly moving the spine in both directions, you’re also creating the awareness necessary to determine which vertebrae of your spine don’t move well. Once you assess your spine’s limitations, it’s much easier to focus on improving them as you practice your Cat Camel.

Wall Peel-Offs

Wall Peel-Offs are a fantastic drill to focus on improving your ability to flex the spine.

As we mentioned in the putting video, if you’re somebody that presents with more spinal flexion in your posture at ball address, you have to make sure you have the active range of motion necessary to withstand the forces of gravity. If not, you’re going to feel stiff the next time you go for a putting lesson or practice session.

In this video, Joe’s objective is to slowly flex the spine as he tries to “peel” one vertebrae of his spine off the wall at a time. While you won’t be able to do this as effectively the lower you get down your spine, you should still think of slowly crunching down without allowing your tailbone to come off the wall.

Thoracic Spine CARs w/ Medicine Ball

Here’s a video from our Virtual Kinstretch Program that targets all the ranges of motion that your thoracic spine moves through.

As mentioned in the initial putting video, there really isn’t much rotational stress placed on the body when it comes to putting. However, as a golfer, you should be able to rotate your spine relatively easy if your goal is to stay durable throughout the course of your season.

We love thoracic spine CARs because they target flexion, extension, rotation, and lateral flexion (side-bending) of the spine. By implementing a medicine ball, or another object that you can squeeze to build tension, you’re increasing the intensity of the drill. Over time, this will lead to better control of your ranges as well as an increase in strength. Not a bad combo if you ask us!

So there you have it. It’s not difficult to keep your back healthy, you just have to stay consistent with your mobility practice.

With this in mind, we want to offer you the opportunity to take your mobility training to levels you never thought possible. Our Virtual Kinstretch Program was built with one goal in mind - to provide an interactive experience to help you achieve your movement goals if you don’t have access to in-person training.

For JUST ONE DOLLAR, here’s what you’ll receive:

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Have further questions about our Virtual Kinstretch Program or other services we offer? Drop a line below and we’ll get back to you!


Fitness for the Fairways Episode 13 - The Nutritional Mindset for Optimal Golf Performance

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On Episode 13 of the Fitness for the Fairways podcast, we sat down with strength and nutrition coach, Nathane Jackson.

Nathane, who's based out of Niagara Falls, discussed the importance of pre- and intra-round nutrition in order to maximize your energy levels and performance while playing golf. We all know the importance of healthy habits for your overall health, but are you ignoring the little things that can alter the way you read putts and lines for your approach shots?

If you're enjoying the show, please don't forget to leave us a review on iTunes. The more reviews we have, the more opportunity we'll have to expand our reach and improve the quality of Fitness for the Fairways over time!

Connect with Nathane:

Website - www.nathanejackson.com
Instagram - @nathane_jackson
Twitter - @nathane_jackson
Email - nathane@nathanejackson.com

Subscribe on iTunes for notifications to new episodes!

The better you move, the more likely you are to swing the club freely with better consistency, all while decreasing your risk of injury.

Interested in working with us? Send us a message via the form below to schedule a complimentary phone consultation to determine what your golf struggles might be and how we can work together to improve them!

New to Golf? Here's What You Should Know [INFOGRAPHIC]

At some point in their life, every golfer on the planet was brand new to the game.

Whether golf is completely foreign to you or you’re on the PGA Tour, there was a time that you didn’t know much about golf and had to learn. Some of us had to learn golf etiquette the hard way, whether it was conversation during a playing partner’s backswing or walking through somebody’s putting line.

The infographic below gives a brief rundown of three unwritten rules on the course that every golfer should know. If you’re new to golf or know somebody that is, give it a quick read and share this blog with somebody that can benefit from it.

The Etiquette of Golf.png

Did you enjoy this infographic and find it helpful? Expect more in the near future. Drop a line below if there’s anything you’d like to see specifically!

Fitness for the Fairways Episode 12 - Stop Practicing to Prevent Problems on the Golf Course

On Episode 12 of the Fitness for the Fairways podcast, we sat down with sports psychologist, Dr. Bhrett McCabe.

Bhrett, who works with members of the PGA and LPGA Tours, and the University of Alabama, provided us with some incredible insight on the mental mistakes most golfers make when it comes to performing in competition. Through personal anecdotes and case studies, we strongly believe Bhrett's input during this interview can help us all approach our next round of golf with a different mindset.

As mentioned in the show, make sure to check out Bhrett's webinar TONIGHT, 9/10/19 at 7:00 PM ET. Be aware, it will not be available if you don't register for the webinar prior to the show. While you don't have to attend it live, you must be on the registration list in order to receive access to it for future viewing. You can register at www.bhrettmccabe.com/injury

If you're enjoying the show, please don't forget to leave us a review on iTunes. The more reviews we have, the more opportunity we'll have to expand our reach and improve the quality of Fitness for the Fairways over time!

Connect with Bhrett

Website - www.bhrettmccabe.com
Instagram - @drbhrettmccabe
Twitter - @drbhrettmccabe

Improve Your Trail Wrist Extension for a More Consistent Golf Swing

When it comes to wrist positioning at the top of the backswing, we always talk about bowing (flexing) the lead wrist to help shallow out the club path to allow for more consistent ball striking.

Lead wrist flexion is important, there’s no doubt about it. However, in order for the lead wrist to move further into flexion, the trail wrist has no choice but to move the opposite way into extension.

We often see a lack of wrist extension amongst our amateur golfers. Whether it’s because they’ve previously sprained the wrist or perform repetitive activities that don’t require extension (typing on a keyboard, holding a phone, etc.), we need to gain range of motion to minimize how steep their angle of attack towards the golf ball is.

Shallow swings = consistent swings, which is what we’re working towards with the three wrist extension drills we’ve provided you in the video below.

Wrist mobility goes much deeper than the three drills we’ve laid out in this video. While these drills weren’t specifically prescribed based on your capabilities, we went with three general mobility exercises we believe everybody can benefit from.

With this in mind, we’re happy to announce our partnership with TrueCoach and the launch of our revamped Remote Coaching Program.

TrueCoach is a coaching app that was designed to help you take your training to the next level.

The app provides you with a sleek mobile-friendly interface that displays your individualized training session for that day, allows you to log your weight and track metrics overtime, send videos for coaching critique, and communicate directly with your coach via their private messaging system.

The days of waiting for an email or text message response are over thanks to TrueCoach providing every feature you could possibly think of under one umbrella. On top of that, you’ll receive messages and consistent feedback from us to ensure that you’re staying on track and setting yourself up for success in the weight room and on the golf course.

Interested in learning more about the Par Four Performance Remote Coaching Program? Submit a message below and let’s get started today!

Fitness for the Fairways Episode 11 - Attack Your Movement Deficiencies to Maximize Your Golf Performance

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On Episode 11 of the Fitness for the Fairways podcast, we sat down and discussed how mobility and strength training philosophies for in-season performance and how our mindset shifts as we get closer to the offseason.

As summer sadly winds down, our personal training schemes are going to transition to more of an offseason focus. Up here in the northeast, we're able to dedicate upwards of four months towards our training to ensure we're seeing positive improvement within our game going into next season.

If you're somebody that wants to shave strokes off your handicap this offseason but aren't sure how to, our remote coaching program was designed for you. While we aren't swing instructors, we're capable of providing you with the tools necessary to maximize your movement capabilities.

Subscribe on iTunes for notifications to new episodes!

The better you move, the more likely you are to swing the club freely with better consistency, all while decreasing your risk of injury.

Interested in working with us? Send us a message via the form below to schedule a complimentary phone consultation to determine what your golf struggles might be and how we can work together to improve them!

Simple Steps to Prepare for Your Next Round [INFOGRAPHIC]

If you’ve been playing golf for awhile, there’s a good chance you have a subconscious shot routine that’s been ingrained from the countless repetitions you’ve performed. Having a routine is great on the course, but do you utilize one prior to the round ahead?

If you answered no, it’s in your best interest to begin developing one today. A routine that becomes habitual can help you feel great before heading to the first tee box, mentally prepare you for what’s ahead, and even help lower your scores.

The infographic below lists five simple steps that you should incorporate to improve your chances of shooting lower scores. While we don’t expect you to overhaul your entire lifestyle overnight, these are some easy ways to create positive momentum that can improve your golf game and overall health.

Simple Steps Infographic.png

As you can see, preparation isn’t rocket science. A few minor changes can lead to major outcomes when you’re out there on the course.

Did you enjoy this infographic and find it helpful? Expect more in the near future. Drop a line below if there’s anything you’d like to see specifically!

Fitness for the Fairways Episode 10 - The Benefits of Speed Training for Your Golf Game

On Episode 10 of the Fitness for the Fairways podcast, we sat down with the Director of Education for SuperSpeed Golf, Daisy May Kenny.

Daisy, who's the founder of Biomek Golf, discussed how overspeed and underspeed training are beneficial to your power development. She also covered scenarios where it might not be the best option for you as well as the proper dosage during your training week. This was a fantastic interview about biomechanics and metrics you should be focusing on to improve your skill on the course.

If you enjoyed this conversation and want to learn more about Daisy, check out the avenues below to access more of her content. You can also work with Daisy remotely by contacting her via email or Instagram Direct Message.

Website: www.biomekgolf.com
Instagram: @biomekgolf
Email: daisy@superspeedgolf.com

Subscribe on iTunes for notifications to new episodes!