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Fitness Friday: How to avoid lower-back pain

Friday, May 31, 2013

By Ron Kaspriske

Rickie Fowler is 24 years old, has the flexibility of a rubber band and the hand-eye coordination of a world-class juggler. He also has lower-back pain. Hard to believe someone Fowler's age, with his athletic prowess, could suffer from an ailment that is common for golfers north of 50, but it's true. Some trainers speculate that this issue might be with him his entire career and could keep him from playing a full schedule of events in years to come.

How did Fowler get in this predicament? It's hard to know exactly, though most golfers who suffer from lower-back pain (the lumbar spine region) either swing the golf club in an unusual or awkward manner, or a lack of mobility in the hips and mid-back (thoracic spine region).

Golf Digest fitness advisor Ben Shear (@Ben_Shear), who trains several players on the PGA Tour, says improving mid-back mobility can alleviate any unnecessary torque on the lower back. Same goes for improving hip mobility. When you're in the gym, focus on exercises that improve the range of motion you have in both the mid-back and the hips and you'll help protect yourself against lower-back pain. For the mid-back, something as simple as sitting in a chair with good posture and rotating your trunk in each direction will help. Remember to keep the hips and lower body still. To help your hips, skipping the elevator and taking the stairs will do wonders as will exercises such as lateral squats/lunges and clamshells.

"The lumbar spine does have some ability to rotate," Shear says. "But not nearly as much as the mid-back. That's why it's important to work on mid-back mobility exercises. You ought to be able to rotate your upper body back and forth with minimal rotation of the lumbar spine."

Fowler says he's working hard to correct his issues.

Hear more from him on the subject and how he's trying to fix his problems.

Ron Kaspriske is the fitness editor for Golf Digest.

Follow @Ron Kaspriske

(Photo by Donald Miralle )

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Fitness Friday: Warm up to the idea of a warm-up

Friday, May 24, 2013

By Ron Kaspriske

Probably the two most frequently asked questions I get when people find out I'm the fitness editor for Golf Digest are: 1. Who are the nicest guys on the PGA Tour? 2. What kind of stretches should I do before I play?

The answer to No. 1 is that there are several really nice guys on tour, and I'd hate to leave anyone off the list who deserves to be on it. The answer to No. 2 is a little more complicated. For starters, I don't believe in doing long-hold stretches. I rarely do them. So when someone asks me what kind of stretches they should do, I almost always reply, "Do you mean what kind of warm-up?"

The difference is subtle but important. What you want are functional, elastic and primed muscles. What you don't want are unresponsive and soft muscles. While no study has ever definitively proven this, it's seems like common sense that the longer you hold a muscle in a stretched position, the more difficult it will be to contract that muscle properly. That's why I've learned over time to use the terms warm-up or movement prep instead of stretching.

If you buy into this theory--and many top fitness experts do--warming up for a round of golf should include activities that incorporate the three planes of movement and focus on key muscle groups needed for a good golf swing. Your body moves in three planes--front to back, side to side and rotationally; and the key muscles used in the golf swing include the hamstrings (back of the thighs), gluteals (butt), quadriceps (front of the thighs), abdominus (stomach, core), scapulae (shoulder blades), supraspinatus/infraspinatus (rotator cuffs) and hip adductors and abductors (inside and outside of thighs and hips). That's a lot to worry about, I know, and it doesn't cover everything.

Rather than worry about all of that, PGA Tour fitness trainer Dave Herman (@athletestrainin) has two dynamic warm-up exercises you can do that will hit many of the muscle groups and also train the body in two of the three planes of movement. Dave, who trains PGA Tour bomber Gary Woodland and former Masters champion Trevor Immelman, is the inventor of SuperFlex resistance bands and equipment (superflexbands.com). If you've never tried his products, I fully endorse them. Not only for their functionality but also their portability. You can stuff a band or two in your golf bag and use them before you play. And one band costs only $5.95.

To see Herman demonstrate his pre-round warm-up, click on the video below. Dave suggests you do 12-20 reps of each exercise before you tee it up.

Ron Kaspriske is the fitness editor for Golf Digest.
Follow @Ron Kaspriske

(Illustration by Stuart Bradford )

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Fitness Friday: A Golfer's Guide To Massages (Not That Kind)

Friday, May 17, 2013

By Ron Kaspriske

Most amateur golfers think of massages as a way to relax or to put the cherry on top of a great vacation. PGA Tour pros think of massages as a necessity to play golf. Craig Knight, a therapist who gives massages to players such as Luke Donald, Rickie Fowler and Justin Rose, says soft-tissue manipulation allows golfers to utilize the body's full range of motion.

Without a massage, your swing can be restricted, your rhythm and timing might be off and there's an increased chance of pulling or tearing a muscle. Knight spoke to Golf Digest for an article on the do's and don'ts of massages that appears in our June issue.

Read Knight's advice, and also some tips from Golf Digest fitness advisor Ralph Simpson

Ron Kaspriske is the fitness editor for Golf Digest.
Follow @Ron Kaspriske

(Illustration by Aad Goudappel)

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Fitness Friday: Two keys to weight loss

Friday, May 10, 2013

By Ron Kaspriske

The sobering reality of weight loss is that you can exercise twice a day, seven days a week and you'll still only have marginal success shedding pounds unless you change your eating habits. Even more sobering is that not all foods and drinks are created equal, so simply eating less of the junk/processed foods you love won't yield the same results as will changing your diet to healthier foods.

That's why, if you're ready to lose weight, you might want consider "subbing." This is not some fad or weight-loss shake. This is the simple craft of substituting foods and drinks you regularly consume with things that are healthier, contain fewer calories and, in some cases, keep the body satiated longer. Obviously, eating less calories will result in weight loss. But how do you overcome your desire for soda, pretzels, bagels, pasta, etc.? You do it by subbing.

Here's a simple example just about anyone can live with: You love hamburgers, right? Who doesn't? Well, instead of the bun, why not eat it wrapped in lettuce? Most hamburger buns are nothing but empty calories you don't need. Shameless plug: At In-N-Out Burger, they call this order "protein style." Try it.

That example is just the start of subs you can make in your normal diet that, once you get used to them, you'll wonder why you didn't make these moves sooner.

Below are a list of common foods and drinks--on the golf course and off--that I've found are great subs for crappy foods and drinks we all get hooked on. Some might seem obvious, and others too tough of a switch, but any subbing is better than none at all. Give it a try and see if, combined with a workout routine, you don't lose weight.

AT HOME
Food --->Sub
Bagels ---> Whole-grain bread (less than 100 calories per slice)
Pasta ---> Beans (cannellini are best)
Soda ---> Sparkling water (flavored or plain)
Ice cream ---> Frozen fruit in low sugar, Greek yogurt
French fries ---> Baked sweet potato fries
Coffee w/ milk and sugar ---> Black coffee or tea
Pretzels ---> Salted edamame
Milk chocolate ---> Dark chocolate (the darker the better)
Ground beef tacos ---> Fish tacos
Sour cream ---> Plain yogurt (Greek is best)
Potato chips ---> Any raw, crunchy vegetables with natural salt
Cereal ---> Oatmeal with fresh fruit
Iceberg lettuce ---> Spinach or mixed greens
Croutons ---> Sunflower or pumpkin seeds
Fried chicken ---> Panko-crusted baked chicken
Ribeye steak ---> Any steak labeled "round"
Vegetable oil ---> Sunflower, canola or olive oil
Salad dressings ---> Olive oil, vinegar, lemon juice
Any sweets ---> Apple with natural peanut butter

AT THE GOLF COURSE
Egg sandwich ---> Egg omelet (veggies)
Pretzels ---> Peanuts (any nuts)
Granola bars ---> Low sugar, nutty nutrition bar
Sports drinks ---> Banana
Hot dog ---> Any non-processed meat sandwich (chicken/fish are best)
Beer ---> Light beer
Diet soda ---> Iced tea (limit sugar as much as possible)

Ron Kaspriske is the fitness editor for Golf Digest
Follow @Ron Kaspriske

(Photos by Getty Images)

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Fitness Friday: How To Fix That Aching [Insert Body Part Here]

Friday, May 3, 2013

By Ron Kaspriske

I recently spoke with Ralph Simpson, former PGA Tour fitness consultant on the topic of nagging golfer injuries. Ralph's the smartest guy I know when it comes to treating pain without drugs and, in our May issue, he came up with a three-pronged attack to getting rid of common maladies. The dynamics of swinging a club tend to stress specific areas of all golfer's bodies, so it wasn't hard for Ralph to identify at least one problem spot that likely gives you fits.

Whether it's a bad back, sore knees or achy feet, Ralph has a plan for you that will keep you on the course throughout the upcoming summer.

Click here to read his article, "Fix What Ails You."

Ron Kaspriske is the fitness editor for Golf Digest

Follow @Ron Kaspriske

(Illustration by Brown Bird Design)

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Fitness Friday: Mark Wahlberg shares his secrets to staying fit

Friday, April 26, 2013

By Craig Bestrom

Mark Wahlberg pumps more iron than any good golfer I know, but the more important fitness lesson I've learned through playing a few rounds of golf with him is what he eats during a long day on the course.

"Nutrition is 85 percent of getting yourself in shape" says Wahlberg, who maintains the bodybuilder physique you'll see in his new movie "Pain & Gain" (opens today) by eating smart, as well as working out five mornings a week.

Sliced turkey and chicken breasts, veggie wraps, salads, almonds, cashews, pistachios and trail mix were among the tasty treats Wahlberg shared during our back-to-back 10-hour days of golf recently.

"Walking a course like this is definitely good for you," Wahlberg said as a guest for the day at spectacular L.A. (Country Club) North. "Walk when you play and pay attention to what you eat, and any golfer will see fitness benefits."

See my interview with Mark, which appeared in our May issue's "Get Fit" package.

Craig Bestrom is Editorial Development Director for Golf Digest.

Follow @GDCraigeeBee

(Photo by Getty Images)

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Fitness Friday: A great exercise to strengthen your knees and eliminate pain

Friday, April 12, 2013

By Stephen Hennessey

Without healthy knees, it's difficult to play as much golf as you want. So what do you do, as you get older in order to keep your knees primed for 18?

Even though you're not jumping or running in this sport, the torque and lower-body rotation necessary to swing the club makes knee health paramount.

We asked Mark Verstegen (@APCoach), founder of Athletes' Performance in Phoenix, for advice for keeping two of the most important joints in your body strong. I caught up with Verstegen this week at the SKLZ & Athletes' Performance event in New York City, as they debuted some new products and discussed the new top-notch training facility they're opening together out in Carlsbad, Calif.

Verstegen stressed the importance of strengthening your knees, even if you're not currently experiencing pain.

Watch the video below to see Mark and AP's Dan Cowan demonstrate a great exercise for all golfers.

Follow @S_HennesseyGD

Interested in purchasing the products seen in this exercise? Click the link here to see the SKLZ Mini Band and the Gold Flex.

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Fitness Friday: Train Like Annika

Thursday, April 11, 2013

By Ron Kaspriske

While most people think of Tiger Woods as a leader in golf's fitness movement, he wasn't alone. Annika Sorenstam was hitting the gym just as hard, if not harder, at the turn of the century. Her workouts were legendary including doing things such as dips with a barbell plate hanging from her waist. Yikes.

Annika retired from professional golf at the end of 2008, but she hasn't given up on working out. "I still get to the gym whenever I can," she said. "Use it or lose it."

Annika and her longtime fitness trainer Kai Fusser recently assisted us in providing amateur golfers with a good foundation for a golf workout. Annika demonstrated six exercises that will help train the muscles and nervous system to work in harmony when you swing the club.

Six exercises that will help improve your form

Ron Kaspriske is the fitness editor for Golf Digest

Follow @Ron Kaspriske

(Photos by Stephen Szurlej )

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Fitness Friday: The importance of a well-balanced workout

Friday, April 5, 2013

By Ron Kaspriske

Muscular imbalance is always an issue for those who play "one-sided" sports. By that, I mean any sport that recruits the muscles on one side of the body far more than the other. Golf falls into this category. It's played asymmetrically and, over time, that imbalance could lead to pain and injury unless compensations are made.

I had a recent discussion with Ben Shear on this topic. Ben (@Ben_Shear) trains several players on the PGA Tour and has to deal with the fact that his clients are much more susceptible to these kind of muscular-imbalance issues simply because of the amount of golf swings they make every week. It reminds me of former PGA Tour player Shingo Katayama (above), who used to warm up on the range before tournaments by hitting right-handed and left-handed shots. He knew that the repetitive motion in only one direction would only make certain muscles a lot stronger than their counterparts on the other side of his body. So he tried to fix that.

Shear says balance in muscle groups not only applies from side to side, but also front to back. Think about your quadriceps (thigh muscles). They need to be strong, but the hamstring muscles on the back of the thighs also need to be strong. With that in mind, doing complimentary "push/pull" exercises where you alternate sets between the two movements is always a good idea. If you are training your chest, you also want to train your back.

To hear Ben explain this concept, click on the video below:

Ron Kaspriske is the fitness editor for Golf Digest

Follow @Ron Kaspriske

(Photo by Getty Images)

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Fitness Friday: Sync Your Swing

Friday, March 29, 2013

By Ron Kaspriske

To swing a club effectively, you need sufficient strength to stabilize your body, decent flexibility to improve your range of motion, and good coordination to wind and unwind in the correct sequence. This dynamic medicine-ball workout will help give you all three traits, says Trevor Anderson, director of golf performance for the David Leadbetter Golf Academy. Anderson says that throwing a four- to 10-pound medicine ball against a reinforced wall or to a partner, while performing these exercises helps train the proper order of body movement during the golf swing--known as kinematic sequence. So start with the 1. Wind and Toss. Then move on to 2. Load and Toss, and the 3. Synchronize and Toss. Do 10 throws of each exercise in both directions.

1. Wind and Toss
Simulate your address posture while holding a medicine ball in front of your waist. Wind up to throw the ball by squatting slightly as you shift the weighted object past your right hip (above). Then thrust your hips, straighten your legs and powerfully throw the ball toward the target, making sure not to lose your balance.

2. Load and Toss
Stand perpendicular to your target while holding the medicine ball in front of your waist. Wind your upper body to the right as you move the ball past your right hip. Now load your body weight into your left leg, fire your right hip toward the target and throw the ball powerfully, but not so you're out of control.

3. Synchronize and Toss
Set up in an athletic posture with your back to the target. Wind up by squatting slightly as you move the medicine ball past your right hip. Once you're completely wound, load all your weight onto your left side, powerfully tossing the four- to 10-pound ball over your left shoulder, without neglecting your footing.

Ron Kaspriske is the fitness editor for Golf Digest

Follow @Ron Kaspriske

(Photos by Stephen Szurlej)

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