arm workout/stretches
 

Vicki, I 'm trying to alleviate some elbow pain I've been battling. Yoda has given me some swing ideas to try to help. What can I do with a workout routine that would help? Do you have any exercise or stretches that you could recommend for me? What about nutritional supplements? What is your opinion of using anti-inflammatories? There seems to be a lot of negative press lately about the dangers of Vioxx, Celebrex, etc. I would also appreciate any thoughts you have on massage therapy. Sorry for the many questions.

Saving Elbow
 

Hi duck hook, Well first of all, if you follow Yoda's advice you will probably see a reduction in elbow discomfort over the next couple of months because the TGM mechanics 'save' the elbow and back more than other, and I use the word "other" lightly, golf theories. In the mean time you may be developing some distress in the elbow because of a misalignment in your general posture that forces an emphasis on the elbow joint when you bend forward in address and thereafter. So . . . get on a full alignment/flexibility program and then add some strength training motions to balance the agreements of the muscles around your shoulders. Technically if your chest, back and shoulders are doing their job your elbows should just facilitate your swing and not cause it. Ok let me clarify, even though (as per 7-3) you are throwing or driving the elbow for impact, the action is created by the muscles of the pectoralis and tricep on the elbow and that hinge joint (i.e. elbow) facilitates the action. What we do is over grip the club instead of paying attention to the pressure point and thereby over use the attachments to the joint and create distress or dis-ease in the soft tissue. Check your pressure point especially your index finger on the clubshaft (START WITH 6-C-1 to check your power package and work backwards). If you loose any of these connections then you must over compensate with your forearm and it will create an additional force against your elbow joint. At all cost avoid the dreaded 'wrist whippy' action, it is doom for the elbow.

Nutritional Supplements? There are thousands of combinaions and this is risky because I am not going to display a complete disclaimer but here goes. . . check with your doctor . . . this is not a perscription . . . this is not a diagnosis . . . use your good judgement . . . and check with your doctor . . .ok I feel protected. Now . . . In my experience: Glucosamine and Chondroitin work best together and are most effective when there is 'true' arthritic developments in your joints. Sharks Cartilidge is most effective on near injuries that are caused from over-use or acute injury without long term damage to the joint. MSM seems to be most useful for over-use symptoms that are not constant or particularly predictable, sort of a systemic syndrome of achy joints but with not real pattern. Eech! I've never put that down in print and it's not complete and there's reams I could say but . . . .it is just very individualized. The trickiest thing about supplements is that they help your body do it's job as opposed to pharmaceuticals that come in and do the job for your body, which is why they (pharms) offer immediate results. So it can take your supplements 30-90 days to let you know if you have the right formula (And you never really know how much they save your organs). I recommend that you go to a really good health food store, not a chain but one that has the owner walking around and knowing what he is selling and have a consultation and let them help you set up a protocol. I have 60 private clients (yes mostly golfers) and they are all on different supplement protocols, some only on specific food choices some on combinations of the supplements. This really calls for trust in a professional, don't try to learn every thing yourself.

As to the DRUGS. Well it's scary and we, in my industry, have been scared for a long time. I really wanted to be proven wrong about vioxx and celebrex (and homone replacement, for the record). I have two clients 80 plus years that I actually advised to go back on their drugs while they replaced them with natural supplements and dietary adjustments and we will ween them off over the next three months. Both came off the day they heard the announcement and both were in agony within 72 hours. The fact is, it probably won't kill your liver tomorrow if you'be been taking it for six years. Would I recommend going on it? Not a chance. Not then, not now.

The real answer is to create a balance of tension around your joints early in life, maintain it, eat right and only supplement when necessary. For those of us that didn't catch it before the damage was done, I have good news . . .You can still change it. It just takes a little longer and a decisive adjustment in the responsibility you take around your health.

Massage Therapy . . .LOVE IT! I don't like deep tissue, I do my stretches and use my supplements and let the experts massage my muscles to a quiet, relaxed place so that they don't reek ( how do you spell that word?) havoc on my joints. The only thing you need to know about massage is that you have to feel like you can communicate with your therapist. If you are sore for two days after your massage, it's probably too much unless you make a million dollars a year using your body, Michael Vick probably has an opinion about this (maybe we'll wait and hear it next year). Talk to your massage therapist and let them work with you to create your best experience. Sometimes I need work on a specific area, sometimes I just need to relax . . . you need to have someone working on you that understands that.

Whew, I am full of opinions tonight. Hope this is helpful. When you wake up from reading it all let me know your next question. I should have created a couple. I also have some incredible people in the health care industry you could talk to about supplements if you would like a referral. Don't hesitate to ask, argue, or question.

Vik

Vicki, thank you so much for your reply. I have some appts with with a therapist upcoming so I hope that will help. Since this will be my first visit with him , do you have any suggestions on what I should be asking of him ? I would like to being training other areas, ( back,chest etc.) but my arms and elbows are so sore that its hard to do that, Typically in years past I would always use the winter months to weight train. Now I'm just doing some cardio and stretches. Hopefully this therapy will get me over the hump. I did get a cortisone shot last week and that has helped a little. I'll report my progress later, again my sincere thanks for all your thoughts.

Advantage
 

duck hook, Since you've already taken a cortisone shot (and there are times that it is just necessary) you might be able to use your larger muscles enough to create a more comprehensive weight training program. Even if you go 'considerable' lighter in the exercises, the motions still encourage the balance of tension around the very troublesome shoulder and elbow joints. Core training is essential to rehabilitation of the smaller joints as I am sure you know. I didn't really answer your question last time because the cause and aggravating factors can be so varied. Here are a couple of questions I would have for you: 1. How much range of motion do you have in your hands, both cocking and rolling. 2. Was your shoulder ever injured or did the pain come on gradually. 3. Where is your shoulder pain, is it dull, is it acute, does it change with play? 4. Same questions, all for the elbow.

Now questions for your therapist. Is it a medical physical therapist or a personal trainer? I would see how much history they take from you and hope they only give you movements and no weights in the first few cessions. Remember you are interviewing your therapist so make sure you feel like you are comfortable talking to them and they listen and are responsive. When you start the rehab process you are really researching the connectioons around the joints to see what agreements they have made so you can know how to communicate with them in your exercise regime. Do you have pictures, xrays and MRI?

I have a basic set of stretches I always recommend and I will paste it here. If I was with you and could do the investigation then I might choose a different order and inevitably would make some more specific choices. I like band training but it is trickier than people think and difficult to teach without the 'show me' factor.

Yoda and I talked on Tuesday about streaming in some media for this exact type of situation. In the mean time do these stretches slowly and deliberately (the text is boring but the details are critical for the most effective results) I'll also add some wrist motions (I have one listed that relates to the elbow and shoulder) and do some chest presses ( as little as 10-12 pounds) and bent over rows, shrugs (in place of overhead trapezius exrcises until you start your shoulder program) and the standard form posturing I am listing with the stretches. You don't want to confuse your shoulders you just want those big muscles that are attached to lend some support.

Here goes:

The Physical Experience 404-630-6703

Exercises for The Golfing Machine



Standing Exercise

Standard Form (Basic safety position for all standing exercises)
Stand with your feet shoulder width apart, weight evenly distributed on hips.
Bend the knees slightly and drop your weight back onto your heals to keep your
hip from rocking the pelvis forward.
Your back should still be straight.
Next, lift your shoulders straight up toward the ceiling as high as you can trying to
touch your ears.
Push your shoulders back as far as you can still keeping them pulled high.
Relax your neck muscles and draw your head back into alignment with the center
Of your torso.
You will feel your neck lengthen and lift slightly as you keep your chin down.

Note: You will feel your back and your chest stretch in this effort. Do Not
hyperextend (arch or tilt back) your neck and do not arch your back.

Deliberately bring your shoulders down allowing your chest and back to expand
to full breadth.

Key: In this position your chest will feel protruded and 'soldieresque'. This does not feel natural! It’s not meant to. It is meant to align your body so your exercises will be provide optimal benefits.


Bent Over Row (rhomboid strengthener)
(1 set of 10 reps)

Standard form with your feet slightly wider than shoulders.
Bend your knees slightly and drop your hips back to bring your straight
torso forward and diagonal to the floor.
Adjust your weight back into your heels and tighten your glutes to keep from
straining your knees or arching your back.
Squeeze the rhomboids (between the shoulder blades) drawing the shoulders
back and toward one another dragging the hands into your thigh.
Allow the hands to drag up the front of the leg toward the hip flexors, your elbows
moving back and low.
Exhale as your shoulders move together and slightly upward while you maintain
a stationary torso.
Do not pull your shoulders up toward your ears.

Remember, the front of your torso provides your center and the anchor for your working rhomboids.

Key: Keep the trapezoid out of the motion, do not let your shoulders roll forward, and do not let your lower back arch forward as your shoulders move.



Shrugs (trapezius / shoulders)
(1 set of 10 reps)

Standard form, face the mirror and align your body.
Check to be sure your ear lobes are directly over your shoulders.
Lift your shoulders directly up toward the ears.
Do not allow your neck to scrunch down.
Hold for a count of three continuing to increase the tension.
Now pull your shoulders down feeling your back and chest become wide.
Do not arch your back



Floor Exercises


Torso Twist (spinal torque / pectorals & hip stretch)
(hold 1 minute each side)

Lie on the floor with your back comfortably and completely elongated.
Begin with your knees bent, feet flat, and your arms stretched out perpendicular
to the shoulder and your palms to the ceiling.
Lift both feet off the floor to bring your knees directly over your hips then lift your
heels so that your shins are parallel to the floor.
Keeping your head straight and shoulders stationary, slowly drop your
knees off to one side feeling your back twist and stretch.
As the tension builds, be aware of the opposing shoulder trying to lift off the floor.
Just as it begins to lift, allow the bottom leg to continue to the floor but only allow
the top foot to lower to an appropriately comfortable position.
As you hold this position and it becomes more comfortable, slowly allow the top
leg to twist over more by lifting the hip and bringing the knees in line.
Still keep your shoulder on the floor.

To exit this position:
Lift your top foot and open that leg completely leaving the bottom leg on the floor.
As you drop the hip over it will rotate your bottom leg and you can passively
lift your knee back to vertical.
Repeat on the other side.

Key: Do not force this movement. It will improve weekly.

Shoulder Stretch (shoulder joint stretch)
(3x each side)

Lying on your back, on the floor, with your feet flat and your knees bent.
Bring your arms long by your sides with your palms facing down.
Individually, keeping your arm straight, lift your hand up, rotating over the
shoulder to bring it along the side of your head with the palms facing the
ceiling. When you have full range of motion you will be able to place the
back of your hand on the floor.
Hold for 15-30 seconds and then completely lift the arm back through the joint
to the starting position.
Check to be sure you are flat and relaxed and then repeat on the other side.

Key: Keep the arm straight through the elbow and hand and only stretch as far as your shoulder joint will allow. Also take care not to allow your torso to lift or the back to arch.


Hamstring Towel Stretch (hamstrings)
(2x each side / hold for 30 secs)

Lying on your back, on the floor, with your feet flat and your knees bent.
Bend one knee and draw your knee toward your chest.
Throw a beach towel over your foot and stretch your knee out straight.
Take care to initially only feel that the leg is fully extended but that the stretch is
negligible.
Relax your shoulders and be sure your leg is in line with the shoulder (not the
center of your torso), keep your hands relaxed
Take five repetitions to breathe in and breath out increase the intensity, bring the
leg closer to your face on each exhale.
Bend your knee, remove the towel and repeat on the other side.
Key: Never let your knee bend during the exercise, even and especially if doing so would let you bring your let higher. Rremember that increased tension does not necessarily mean you can bring your leg much more perpendicular to the floor (vertical to the horizontal plane).

The Frog (inner thigh)
(hold for one minute)

Lie on the floor with your back relaxed and your feet flat.
Press the soles of your feet together and let your knees just relax and fall open.
Don’t underestimate the benefit of relaxing your adductor muscles.
After one minute, use your finger tips to give a hoist to the outside of the thigh and bring your knees together.

Passive Back (Back Lengthener / Relaxer)
Lie on the floor with both feet and calves supported fully in a chair or an ottoman
to knees.
Stretch your arms out to the sides perpendicular to the shoulder joint
Your knees should be perpendicular to your hips and your neck should remain in
a neutral, relaxed position but looking continuously toward the ceiling.
Key: Ten to twenty minutes in this position to totally neutralize your back.

Wrist to Wall
Standard form with your shoulders perpendicular to a wall.
Lift your arm to the side and place your hand completely flat against
the wall and just higher than your head.
Allow your weight to shift to you outside foot as you slide your hand
Slowly down the wall until you feel an increase in the tension in the
Hand, fingers, and the forearm just above your wrist.
Hold and relax for 15 seconds.
Continue to slide your hand down the wall in small increments until
Any part of the stretch is too intense or you are unable to keep your
Hand flat against the wall.
To end, bend your elbow and bring your hand off the wall.
Massage your hand and forearm if necessary.
Repeat on the opposite side.

Key: As you bring your arm down, your entire torso should shift to the outside foot to keep your shoulder muscles in proper alignment.