GOOD BALANCE
IS ESSENTIAL
It
is essential to maintain the proper setup and posture at the beginning
of your swing and as you swing the club. If you haven't got good balance
you cannot maintain your correct spine angle and thus a swing fault
will develop. When
you take your setup it is essential that you have good balance. Weight
should be evenly distributed on the balls of your feet. The
main cause of poor balance is biomechanical faults and muscle weakness
of the lower back, hips, and lower extremities.
If you have pronation
in your foot (flat feet) or weak calf muscles you will struggle. This
can also cause hip, lower back and knee complaints. Check your foot
drop to see if you might need orthotics (see Foot Drop Test for Flat
Feet below).
Balance Exercise
The
following balance exercise must be done very carefully and with the
assistance of a friend to catch you or stabilise you if you loose your
balance. For further safety, you may do the exercises near a wall (or
tree if you are outdoors) within your hands reach, so you can use it
to stabilise yourself if you loose your balance.
Place both
your hands on your hip bones and bend one knee at 90 degrees lifting
that ankle up behind you you, then slowly tip forward at your hips,
while all the stabilising muscles in your hip / abdominal area must
be contracted so as to support you. Direct your vision down at the floor
so that you are approximately parallel to the ground and then hold the
position for approximately 15 to 20 seconds if you can. Then extend
the arms and the leg out straight again holding for 15 to 20 seconds.
It should be easier to maintain your balance when your arms and leg
are outstretched. Repeat all to your other side.
Note: If
you can't maintain your balance for 15 seconds, start off with 5 to
10 seconds in the first few sessions and then try to maintain the balance
for a few seconds longer once you become more competent. If you have
prior leg, foot, ankle or hip injuries, please be careful or seek clearance
from your doctor, chiropractor or medical physiologist before doing
this exercise.
Please
only proceed with this balance exercise as far as your comfortable maximum.
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| Start
Position |
Bend
Knee |
Balance
Position 1 |
Balance
Position 2 |
FOOT DROP
TEST FOR FLAT FEET
Assess
the arch of the foot. The arch is the area
indicated by red and green lines in the diagrams. The diagrams indicate
that the right arch (red) is lower than the left arch (green) on this
person. Look at the inside of the foot and see if you can slide two
fingers in the arch. You should comfortably be able to do so, if not
the arch is collapsed and we recommend orthotics to correct this. You
should see your chiropractor or podiatrist.
About
Othotics
Orthotics are inserts in your shoes that help correct your posture and
muscle imbalances. Orthotics are created with a mold of your own foot
and are tailor made to your own needs by compensating for your particular
problems. Orthotics not only correct any problems in your feet but will
also help correct related problem areas in your hips, back and neck,
your centre of balance and your posture. You will find that you will
notice a change in your swing once you start to wear your orthotics.
Note: Just
keep in mind that sometimes wearing orthotics for the first time, it
can take a few days or so to get used to them and your body might be
sore in certain areas for a short period of time while your body adjusts
to standing in a different position and posture.
We highly
recommend Foot Balance (Australia) for providing you with customised
orthotics.
Foot
Balance
Unit 1 / 265 Harbord Rd
Dee Why NSW 2099
Australia
Phone: (02) 9907 4898
More
infromation about flat feet, foot care and to find a podiatrist the
USA visit www.footcaremd.com
NOTE:
For a analysis of your body and swing and a customised exercise program
to suite your individual needs JOIN
HERE.
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