HOW STABILIZERS IMPACT YOUR GOLF GAME
HOW STABILIZERS IMPACT YOUR GOLF GAME
Bob Forman
Director, The Golf Fitness Academy
Certified Golf Fitness Instructor
Two roles muscles play in the body are categorized as movers and stabilizers. Movers move body parts while stabilizers anchor the bones that the movers are attached to. This allows for a stable foundation so that the movers can perform their function efficiently. If the foundation is not solid, the movement pattern may be impaired and injury to the area can be a concern.
Three major areas in the body you’ll find stabilizers are in the shoulder, trunk, and hip. All crucial areas for performing the golf swing. A weakness in any one of the three will create instability, contributing to poor swing mechanics and heightening the probability for chronic discomfort in the area. It’s not uncommon to have weakness in more than one area.
The shoulder is the most mobile joint in the body and relies heavily on stabilizers for joint integrity. Scapular stabilization (shoulder blade) comes from the middle and lower trapezius, rhomboid major and minor, and the serratus anterior. These are essential in preventing shoulder injury and exercises to strengthen these muscles should be included in the golf fitness program. This is especially true if there is a history of shoulder discomfort.
Good exercises that will isolate this area are the Upper Back Squeeze, Ts (video) and Ys, and Supine Dumbbell Reach.
Core or trunk stability comes from strengthening of the transverse abdominus and the multifidus. These are vital in the prevention of back injury and pain as they support the spine in static and dynamic positions, like while at address over the ball and throughout the entire golf swing.
Simply pulling the belly button into the spine while lying on the back will work the transverse abdominus. Hold for a 5 to 10 second count, release, and repeat 5 to 10 times. Remember to breathe throughout.
Quadruped Lifts (video) are excellent for strengthening the multifidus as are Back Extensions with arms at your side or behind the head while on a stability ball.
For the hips, the gluteus medius and maximus should be the focus. The glutes are vital for lower body control in the golf swing. Weakness in one or both can lead up to excessive movement of the hip in either or both the back and downswing phases. Key, too, in the prevention of knee discomfort as weak stabilizers in the hip will require more effort from the iliotibial band on the outside part of the thigh. This can cause knee pain and iliotibial band syndrome.
Exercises that will benefit the hip stabilizers are Lateral Leg Lifts (video), Bridges, and Side Steps.
Weak stabilizers will have an impact on your golf game. Poor swing mechanics and outcomes can often be associated with instability in these golf essential areas of the body. This, a result of the movers not being able to perform their tasks efficiently due to an unstable foundation. A credible golf fitness instructor will be able to assess and detect if you have any weaknesses, and then be able to target these areas with a corrective exercise program.
Keep in mind, working an unstable joint may only make matters worse and should be avoided.
