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Assessments Matter

Single Leg Toe Touch

Why do I need to go through an assessment? 

Single Leg Toe Touch Assessment

This is a assessment used in the Titleist Performance Institute level 1 testing protocol.

Every so often i’ll get a new client that comes in itching to get in a workout and wants to know why they can’t just start doing exercises they have seen me post up online.  The fact of the matter is, when you come into see a professional trainer, especially one that has a speciality and focus on a skill based sport like Golf, an assessment is going to the place to start. If someone’s goal is to start consistently driving the ball further off the tee, and lose body fat, you better have a baseline of request coordination, balance, and strength so you can have a focused program.

I generally will start a new client meeting by trying to get to know you and answer any specific questions you might have.  We are essentially building a relationship and the first step in a coaching relationship is TRUST. I need to know what your goals are, where you are at and ultimately I need to develop a way to get you there. Using a movement screen like the Functional Movement Screen (FMS) or the Titleist Performance Institute level 1 or level 2 screen helps me understand where your strong and weak points are so I can find the best route to your fitness.

Plain and simple this is how I view the movement continuum:

  1. Coordination
  2. Strength
  3. Power

Coordination = joint range of motion + your muscles ability to move that joint through a pattern with control.

*If your coordination sucks we have to work on either referring you out to medical, improving joint mobility to muscle tissue length

Strength= coordination + capacity for external load

  • If strength is your issue we have 2 places to look; coordination (see above for definition) and capacity for external load.

Power= Strength x Speed

*If power is an issue we need decide if its a “strength power” issue or a “speed power” issue

At the end of the day, I assess you in order to define your control, your strength, your power so we can best fit that to your sport and fitness goals.

If you are interested in coming in for a movement assessment to help program for your goals feel free to reach out!

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Trunk Rotation

All 4’s Trunk Rotations

One of the places people struggle moving from the most is the in the thoracic spine (aka t-spine or the rib cage). This is the area of your spine between your neck and lower back that attaches to your ribs. This area encases your vital organs like the lungs and heart, and stomach and if it doesn’t move well it can affect breathing, and digestion, but I digress.

Can you arch your spine backward, round it forward and rotate it in each direction? If you can’t then certain movements, like the golf swing can become less accurate. There is a big relationship between poor trunk motion and poor swing paths.  Check out this drill called All 4’s Trunk Rotation too help improve your thoracic spine and rib cage mobility!  Try 2 sets of 5 in each direction and let me know what you think!

 

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Remodel Time!!!

After 2.5 years we are remodeling the studio! Stay tuned for more information on new classes, workshops and training!

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HOW DO YOUR SHOULDERS WORK?

Did you know your shoulder joint is the most mobile joint in your body? Your shoulder joint is the only joint that can flex (lift forward), extend (pull behind you), abduct (pull away from your body), adduct (pull into your body), rotate (both in towards the body and away from the body) and circumduct (move in circular patterns).

With all that movement, it’s no wonder why the shoulder joint is also one of the easiest joints to injure!

The shoulder joint is pretty complex and it’s not just the shoulder that makes all it’s movement happen.  Functionally speaking the shoulder girdle is where we get proper movement.

So you might be asking what’s the shoulder girdle?  Well the shoulder girdle breaks down into a few different bones, and they link together to provide stability to the entire shoulder region.

All the bones that affect the shoulder girdle function/movement:

-       Upper Arm (Humerus)

-       Shoulder Blade (Scapulae)

-       Collar Bone (Clavicle)

-       Upper Spine (Thoracic spine)

The upper arm (humerus) moves as a ball and socket joint with part of the shoulder blade and that is where we get most of our shoulder movement.  Without the shoulder girdle (shoulder blade, upper spine and collar bone) the shoulder would have nothing to stabilize it.  When the structure of the shoulder girdle does not stabilize the shoulder joint we typically see shoulder injury such as “grinding or clicking” noises and pains, rotator cuff tears, labrum tears, biceps tendonitis, etc.

If you have trained with me before, you have probably heard me say “all movement starts at the core” and I mean that.  In earlier articles we discussed what the core is and I defined it as everything excepts your arms and legs.  To me the shoulder girdle (shoulder blades, collar bones and upper spine) make up the top half of your core.  So whenever you start ANY upper body movement, you must stabilize you shoulder girdle (Chest up! Shoulders Back!) to allow your shoulder free motion without causing damage or pain.

To test what I mean, slouch as much as you can, then lift your arms as high up overhead as possible.  STAY SLOUCHED AND HOLD FOR A 5 COUNT.  What you should notice is… that it doesn’t feel good!  Imagine adding weight to that and doing it over and over again.  It’s painful and it will age you.

OK, let’s try it again, sit up as tall as possible and pinch your shoulder blades together and down, now lift your arms as high up overhead as possible.  YOU’RE YOUR SPINE TALL AND HOLD THOSE SHOULDER BLADES DOWN, FOR A 5 COUNT.  What you should notice is… MUSCLES WORKING!

When you slouch, your upper spine rounds and your shoulder blades slide as far from one another as they can.  This decreases shoulder stability.  Therefore when you move from the shoulder there is more possibility for pain and injury.