FORE!: Tips on Improving your Golf Swing!

Drum roll please… We now present our final 2! This week MaxWell Medical provided you with a new exercise each day. Now, we didn’t necessarily believe you’d become the next Tiger Woods but, at least you’ll spend more time playing on the course than he will! Our last two exercises will impact your game and ensure that the golf ball will GO THE DISTANCE!

Trunk – Core muscles for faster turn and stored torque.

Exercise – Planks

  • Begin in the plank position with your forearms and toes on the floor.
  • Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  • Your head is relaxed and you should be looking at the floor.
  • Hold this position for 10 seconds to start.
  • Over time work up to 30, 45 or 60 seconds.

Forearms & Wrist – Stronger impact position.

Exercise – Wrist Curl

  • Sit and grasp dumbbell with underhand grip.
  • Rest forearm on thigh with wrist just beyond knee.
  • Allow dumbbell to roll out of palm down to fingers.
  • Raise dumbbell back up by gripping and pointing knuckles up as high as possible.
  • Lower and repeat

 All of these golf exercises, tips and more to help improve your body to stay in the game will be featured in our Golf Clinic. SIGN UP at either one of our offices today!

Shrug It Off: Tips on Improving your Golf Swing

golf ball

Thursday’s golf exercise is focused on the shoulders. Shoulder muscles play a huge role in golf and If you have weak shoulder muscles, you will not have any control over your club throughout your swing. From the start and execution of your golf swing, your shoulder joint rotates excessively, while the golf club is moving at up to 100 mph. With all that swinging away, it’s easy for your shoulders to get over-stressed and injured. MaxWell Medical is providing you with effective exercises to help you strengthen and stretch that rotator cuff so you can SWING AWAY!

Shoulder – Consistent swing plane and control of the club throughout the swing.

Exercise – dumbbell side raises.

  • You should select a weight that allows you to do 8 to 12 lifts in one set without too much straining at the shoulder. Aim for 2 to 3 sets.
  • Stand upright with feet about shoulder width apart or a little less depending on your personal comfort.
  • Hold a dumbbell in each hand at the sides or in front.
  • Brace the abdominal muscles and inhale ready for the movement.
  • Together, raise both arms upward while bending the elbows just a little, rather than locking the arms straight at the elbows.
  • Raise the weights no higher than level with the shoulders — a little lower is fine — then lower to the starting position at the sides or in front.
  • Remember to breathe out on exertion (the lift) and in on the return phase.
  • This exercise works the deltoid shoulder muscles, particularly the middle deltoid.
  • Variations include sitting down, lying face down on a bench, going above horizontal with the lift (standing), or starting with weights at the sides, in front or even behind. Variations can target different deltoid muscles and the trapezius.

Don’t Get Tee’d Off: Tips on Improving your Golf Swing!

Wednesday’s golf exercise is focused on the lower body. The muscles in the lower body play a critical role in stability and generating power. The most important muscles would be your hamstrings and quadriceps. By strengthening your hamstrings and keeping them flexible, you can maintain your golf posture and help prevent the common “golfers low back” injury.

As for your quadriceps, they help maintain knee flexion throughout your golf swing. Posture positioning throughout your golf swing is key, so it’s important to strengthen and stretch these areas. MaxWell Medical is providing you with effective exercises to help you HIT THE GREEN!

Lower Body – Maintain proper golf posture, knee flex and injury prevention.

Exercise – Dumbbell Lunges

  • Choose dumbbells of a weight that will enable you to complete the exercising sets you have chosen. Trial and error will be required to settle on a suitable weight. Start with a light weight.
  • Stand up straight with a dumbbell in each hand. Hang arms at your sides. Palms should face the thighs. Feet should be a little less than shoulder width apart.
  • Take a big step forward (with either leg) while bending at the knee until the front thigh is approaching parallel to the ground, and the rear leg is bent at the knee and balanced on the toes. Don’t let the knee go past the tip of the toes. This can aggravate the knee joint if done too much.
  • Step back to your starting position and repeat the motion with the other leg, alternating legs until the exercise program set is complete

Stay tuned for Thursday’s exercise that will help you Shrug It Off!

To Swing or Not to Swing!

Golf is a game of contrasts. A game that’s as much mental as it is physical. A game where one second you can be screaming in frustration because of a horrific slice you just hit, and the next you are cheering and fist pumping because you just sunk that 35 foot putt. A game where you can call a penalty on yourself!

Most of all it’s the only game where your biggest competition, your biggest reason to return to the course even though you just shot a 102, is usually yourself, your drive to find that ever elusive perfect swing. And that neat little segue brings us to the subject of this week’s blog.

YOUR GOLF SWING! Now we would never dare to tell you the proper technique to improve your golf swing, for the simple fact that we are neither professional golfers, and because everyone on earth seems to have a differing opinion on the subject. But we would dare to tell you how to get your body in the best shape possible to attempt that swing.

So MaxWell Medical has created a list for this week leading up to Father’s day that will list a part of your body that is essential to your golf swing, why it’s so important, and an exercise to best strengthen that area. And today we decided on giving you a bonus so here are two for the price of one!

Chest – Increased swing speed and power through acceleration.

Exercise – Wide Set Push Ups

  • Begin in your top of a push-up position with your arms straight and your wrists underneath your shoulders.
  • Move each hand a few inches wider.
  • Bend your elbows out to the sides as you lower your torso toward the floor. Then straighten your arms. This counts as one rep.
  • Complete as many reps as you can with proper form.

You probably never knew that so many parts of your body were involved in a simple golf swing, who says that golf isn’t an athletic sport?

Again we aren’t experts in the many techniques of how to improve your overall game, but doing targeted exercises like these will make sure your body is in the optimal condition to crush a 300 yard drive from the tee, or make a 30 foot chip from the sand onto the green. Either way it will make sure the screams you will be making will be from the birdie you sunk on the 9th, and not from throwing out your lower back.

And keep an eye on each additional exercise that we are going to list daily for the rest of this week, because our goal this summer is to help you Swing.Better!

Swing into Spring: Play Ball this Season

Curse you Punxsutawney Phil… We trusted you, we believed in you, you gave us hope, and you made us dream, only to so cruelly snatch it all away. You said you didn’t see your shadow, and that Spring would start early this year. But it was there, wasn’t it? It was always there! And now us city dwellers must suffer through more snow… in APRIL! Now we all feel like fools for believing in you.

Okay. So, maybe that was a little dramatic… But, I think we’re all ready to retire our scarves and overcoats and break our Spring gear. The good news is regardless of the weather, baseball season is finally here! Whether you’re sporting pinstripes or bleeding orange and blue, baseball is America’s favorite past time and it signals that good weather is soon to come…. slowly. (Darn you again, Phil)

Sometimes though, our idea of baseball season involves a couch, our TV, MLB league pass, and a computer to check fantasy team stats. And while those things are great, our goal is to help you get up, get outside and stay active. 

MaxWell Medical’s Doctor of Physical Therapy, Olayinka (Yinka) Aksiyanka recommends two simple exercises guaranteed to help strengthen your throwing arm and stabilize the important muscle groups that contribute to hitting that curve ball.

D1 Flexion

  1. Standing up straight hold a moderately light weight in your left hand, with your arm draped across your body and holding the weight next to your right hip.
  2. Maintaining as straight an arm as you can, pull your arm and the weight up and over your head, and above your left shoulder.
  3. Return slowly to the starting position and repeat, maintaining good control and form.
  4. Repeat with the right arm
  5. Do 8-10 reps for 2-3 sets for each arm.

D2 Flexion

  1. Standing up straight hold a moderately light weight in your left hand, with your arm parallel to your body and hanging at your side by your left hip.
  2. Maintaining as straight an arm as you can, pull your arm and the weight up diagonally over your head, and above your right shoulder.
  3. Return slowly to the starting position and repeat, maintaining good control and form.
  4. Repeat with the right arm
  5. Do 8-10 reps for 2-3 sets for each arm.

In the spirit of keeping you active, here are some links to some batting cages and baseball training facilities in NYC. – Manhattan – Brooklyn – Staten Island – Queens

And if you’re having trouble finding enough people to play an actual game, is a great website to create or join existing teams.

Impress your friends in your next pickup softball game, as you throw out the runner, charging towards first, and then crush a line drive over the fence. Or at the very least, impress your son with your signature fast ball this weekend. Enjoy the coming season, both in baseball, and in springtime! And forget Punxsutawny Phil! We at MaxWell Medical want you to PLAY BALL!

FAB 5: Five exercises inspired by March Madness!

It starts with the First Round, Second Round, Sweet 16, Elite 8, Final 4, and finally the National Championship…  It’s time for March Madness! Yes, it’s about that time when your boss walks by your desk and you act as if you’re actually working, but we all know you’re really checking your online bracket to see if your team advanced to the next round and obsessively checking the live ESPN stream of the game. Whether you’re playing with your friends, family, co-workers, or joining an online tournament, it’s time to fill in those NCAA brackets. The tournament begins with 64 teams, but it’s up to you to choose the last team standing.

Last season, CBS received a nice bump in the TV ratings for prime time coverage during the tournament with slightly fewer than 9 million viewers per night. MaxWell Medical definitely wants you to enjoy every minute of March Madness, but we also want you to avoid being a couch potato throughout the tourney.  Instead of just watching these college players jump, shoot and run up and down the court, why don’t you get active and do the same. Of course you can’t play a full game of basketball in your living room, but here are 5 basketball related exercises to help you stay just as active as the team you’re rooting for.

Our FAB 5 March Madness Exercises

  • Calf Raise- Find a raised step and stand on it with your heel and arch hanging off the back of the step.  Keep just the ball of your foot and toes on the step. Raise up on your toes as high as you can in a slow and controlled manner. Slowly return to your original position. Repeat 3-4 sets of 15 to 20 repetitions. Helps develop your calve muscles and can be done with or without weights. This exercise aids in helping you increase your vertical jumping ability.
  • Twist Crunch- Flex and twist waist to raise upper torso off surface to one side. Return until back of shoulders return to surface. Repeat to opposite side alternating twists. Repeat 3-4 sets of 20 repetitions. Helps with developing abs. This exercise will help strength your core and will help with giving you better overall posture.
  •  Squatting- Stand with feet shoulder-width apart. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles or before you lose the natural arch of your back. Then fully extend the legs until you’re back to standing position. Repeat for 3-4 sets of 10-15 repetitions.Helps train several muscles groups, thighs, buttocks, hamstrings and hips. This exercise is considered one of the best and vital workouts to increase overall strength and size.
  •  Jumping Rope– Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Not only is this a great cardiovascular exercise, but it is excellent if you are trying to increase the muscle mass in your calves. This exercise will help increase your stamina and speed.
  • Jump Squats- Stand with your feet at least hip width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles. Lower your upper body to a slight squatting position and push through your heels. Shift your weight to the balls of your feet as your come to a standing position and rise up on your toes. Lift up hard with an explosive movement, and as your weight comes onto your toes, use your calf muscles to push your feet off the floor and get as much height as possible. Repeat 3-4 sets of 10 repetitions. Helps build explosive strength, speed, and powerful muscle mass for your entire lower body. This exercise can help increase your squat weight by 20% and increases your vertical jump.

Whether you’re rooting for them because they’re your alma mater, your hometown team, or because they’re sporting your favorite colors, NCAA can be exciting on and off your couch. MaxWell Medical wants your brackets to influence you to PLAY HARDER!