Following Kevin’s lead
Ex pro golfer Kevin practiced thousands of rounds of golf, and lifted weights. For 10 years he thought this was the right training, until he bulged a disc between his L4-L5 vertebrae, in the centre of his spine. He had to quit his sport due to the back pain. Two years ago, still in a great deal of pain, we created a new training program to improve his muscle imbalances. Kevin had a weak core along with tight, weak hips leaving his spine prone to injury. The rotational motion of a golf or tennis swing makes it imperative that the muscles encasing the spine (and core) are strong to support the movement; rotational exercises and sport-specific conditioning help to reduce injury, create power and strength. 

After 12 months, combining flexibility and strength exercises twice a week with working alongside his chiropractor, Kevin reached his goal and played his first 8 holes this past winter.


Each of the following exercises is crucial for balance, dynamic flexibility, core stability, range of motion, strength and speed. Include them in your training program twice a week or as a beneficial spine stretch before you play, to help you score your best game of golf or tennis.

Leg swings
range of motion-low back, hamstrings, hips
Stand, holding onto golf club or chair, swing leg forwards and backwards, and then swing across the body and outwards, as shown. 10 repetitions each direction. 

Lunge with twist
core strength, legs and hips 
Hold golf club or tennis racket behind head to keep spine straight; step right leg forward into a lunge and twist to side over leading leg. Step back. Repeat with left leg. 2 sets of 10-12 repetitions. Progress to weighted bar behind head.
Good mornings
glutes, low back  
Stand feet hip width apart, hold weights, back flat, shoulder blades drawn together and abdominals engaged, bend forward to 90 degrees. Slowly engage glutes to standing. 2 sets of 12 repetitions. (Note: a neutral back, not rounded)
Woodchopper
core strength, balance 
On stability ball, swing medicine ball on horizontal plane. Arms overhead, abs engaged, control chop down to side; return overhead. Keep ball still. 2 sets of 12 repetitions each side.
Squat with twist
whole body, core strength, torso rotation 
Hold cable or flex band. Stand feet hip width apart. Squat as low as you can, hips back, knees behind toes maintain upright posture; stand back up and with straight arms twist torso to right. This is one flowing movement. 2 sets of 12 repetitions each side.
Dynamic side plank with arm rotation
core stability, range of
motion, strength 
Side plank, elbow under shoulder, feet stacked, lift hips off floor, extend arm to ceiling. Bring exteneded arm, down under body as shown. Untwist, return to start position. Repeat. 1 set of 10 repetitions each side. 

Visit Cherilee at
envisionwellness.ca   H&L