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Muscle Balance Patterns
| Chart 1: Functional Muscle Groups |
| Prone to Tightness | Prone to Weakness |
· Flexors of the elbow
· Sternocleidomastoid
· Pectoralis major
· Tensor fasciae latae
· Hip adductors
· Psoas
· Upper trapezius
· Latissimus dorsi
· Hamstrings
· Gastrocnemius |
· Serratus anterior
· Tibialis anterior
· Rectus abdominis
· Vastus medialis
· Vastus laterlis
· Peroneals
· Gluteus medius
· Lower trapezius
· Extensors of the elbow
· Gluteus maximus |
Respected practicing physician Vladimir Janda, a Finnish physician,
categorized various muscles into two types of functional groups, namely
those prone to tightness, and those
prone to weakness (see chart 1).
Muscles prone to tightness largely have
to do with posture, whereas
muscles prone to weakness are those that have other functions.
Janda's
work has proven extremely beneficial in determining postural imbalances that can make it difficult to maintain a desirable position during
the golf swing.
You want to avoid this problem, of course, so that your
swinging action can be as powerful and productive as possible.
Strengthening Your Postural Muscles
Because the body must work as a unit during the golf swing, functional
training programs should include multijoint strengthening exercises
such as the following exercises.
For example, shoulder motion might be
influenced by restrictions found in the midback muscles and joints.
Likewise, restrictions in the lower back might be influenced by problems
in the hip region.
This is the reason posture should be assessed for
the entire body and not just the area that appears to be inhibiting the
swing. Remember that perfect posture is created through a perfect
combination of mobility and stability.
Factors that contribute to mobility and stability include strength training, flexibility training, balance training, and motor learning.
Conventional conditioning typically neglects strengthening the postural muscles, but training these muscles is necessary to keep imbalances from occurring. Exercises for postural muscles are performed
with less resistance and more repetitions than exercises for the major
muscle groups.
In the weeks to come, we will outline a basic training program for the low
back and abdominal muscles. Remember that strength must be developed in the trunk area before you can produce consistent, efficient, and
safe golf swings.
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