Methods that Will Turn Your Pre-Shot Routine into Your AdvantageUse the Golf Pre-Shot Routine to Set You Up to Be Successful

The few seconds concerning when you tee up the ball, or approach the golf ball in the fairway, and in fact hit it may determine how successful the golf shot will be. Will that be a period when those mental demons creep in, making you lose focus? By utilizing your pre-shot routine that is tailored to you, there’ll simply be time to focus on the job at hand. So why does every superior golfer have an effective pre-shot routine, even when it comes down to How to Putt? Because it works!

Basically, your pre-shot agenda is really a progression of checkpoints, thoughts, movements, and attention to details prior to striking a golf shot. It should be unique to every golfer, and it is best if it fits the player’s character. In other words, when a golfer throughout his every day routine moves through life in warp-speed, he wouldn’t use a unhurried, methodical routine. Similarly, if you are a more measured person, that slower schedule may fit your needs better.

So what would your pre-shot routine appear to be? Since I can simply stress its importance and what components go into it, I cannot state what is best for you. So I will describe what I do before each golf shot, and perhaps you’ll draw a few ideas.

1. Before I choose a golf club, I stand behind the golf ball and create in my mind the shot. This does not mean merely distance. I factor in wind direction and intensity, the way the golf ball is carrying that day, how I’ve been striking the ball, and I leave a margin for error away from problem places.

2. Select a golf club. Even if I had previously pre-decided my golf club prior to visualizing my golf shot, I at all times bring one or two, and occasionally three, additional clubs with me. Should I change my mind following deciding the proper shot, attempting to hit that golf shot with a club I am uncomfortable with will almost certainly wind up poorly. That is the most important explanation why I always opt to walk the golf course when doable; all of your tools will always be there with you.

3. Decide your target. I do this from behind the golf ball, after which I line up a spot about five feet on line and before the golf ball. That is where I will set my stance and my clubface to. I’ve found in the course of my experience that this gives me a greater consistent set-up to my target area.

4. Before I set my feet, I locate the golf club on the exact location I would like it to hit the ball. I know that when anything mechanical goes amiss with my swing, a great deal may be corrected with a suitable ball strike. Next I set my left foot to the ball, after that my back foot.

5. Subsequently after one final glance toward the target area, to prompt the swing (I think this is very important) I to some extent push the hands forward previous to drawing the club in the backswing. This “activate mechanism” gives a uniform starting point to start the golf swing.

As I said earlier, your pre-shot routine is individual, so you must determine what is the best fit for you personally. But it ought to be part of every golfer’s Short Golf Game and his long game, and to be your most consistent, you must address this crucial piece of the game.

I am not a good golfer but am always looking for golf tips. I posted this in-case it can help you your comments are welcome.

This Article was provided by an author from Seolink but has been red and approved by Dr. Paul Mahler of Mahler Family Chiropractic CenterKingston, PA for  posting on our blog.

Consider these Three Factors when Learning How to Correctly Hit a Golf Ball

Beginning learning the basics of the game can be overwhelming, but I will offer some swing tips for the beginner golfer, and focus on three areas.  Nearly all manuals will go into golf grip ideas, golf driving tips, and other facets of the game that are farther down the to-do list. The golfing recommendations I would like to go into here include the set-up, proper balance, and golf ball concentration. These three elements will determine the quality in the golf swing, and once they are put into routine, golf driving and grip tips will fall into place.

To simplify, so as to hit a golf ball consistently imparting as little side spin as achievable, we will study the following golfing guidelines:

1. The set-up. As opposed to setting up to your ball with the idea of generating as much club speed as possible (you are not there thus far), think about being in a position to strike the ball evenly, without a slicing, or glancing blow. If you were to look down on the golf ball, and the contact spot would be twelve o’clock on the ball, ideally you would like to strike the ball at roughly seven o’clock and would exit the golf ball at about one o’clock. If done having a golf club head that’s square to the ball (not opened or closed), you should be in a position to launch the golf ball with a minor counter clockwise spin, or hook spin. With the new golfer, that gives you the most distance.

2. Balance. The next of our golf suggestions could possibly be the most important to the swing for starting-out golfers, as it is not possible for any golfer at whichever level to be consistent without keeping correct sense of balance. But instead of getting into a long discussion on things that go into sense of balance, let us keep it simple. Consider keeping the spine vertical and upright during the golf swing. Maintaining a vertical spine will allow an unrestricted rotation with least resistance, making for less moving parts. It will also keep the head still, allowing you to better focus on the golf ball during the golf swing. A vertical spine with some bend in the hips and knees will permit you to become more balanced, providing you with a more consistent golf swing.

3. Ball concentration. There is a huge distinction between seeing the golf ball in the course of the swing and having a total, laser-like focus on your ball. It is one thing not talked about for the reason that everyone assumes that you routinely keep the “eye on the ball”. However that is not sufficient. I read once where a pro golfer would juggle two golf balls in one hand in order to make him better concentrate on the golf ball. Whatever teaching support you use that can assist you with the ball concentration is excellent, but this last of our golfing advice is one which is critical for consistent ball striking for new golfers.  Practice this with the Pitching Wedge around the practice green, and you will find your ball focus improved.

Obviously these only scratch the surface, but at this point your golf education should be kept simple, lacking getting too technical. But I congratulate you on trying to improve yourself in the sport, and hope these golf suggestions have gotten you started with the right foot.  Finally, do you think you’re a Last Minute Golfer?  If you would like an easy way to reserve your tee times, even at the last minute, check out our website.  You will find some great deals, too.

This information was provided by and the copyright is owned by the original owner.

Every now and then I see a good tip that is not directly related to my practice of chiropractic but would lick to make it available to you that is the care with this post. For all of you golfers out there I hope you find this helpful and informative. At Mahler Family Chiropractic Center we love to bring you useful information. This post has been approved by Dr. Mahler.

How to avoid low back injuries when golfing.

© Karlien Du plessis | Dreamstime Stock Photos

The golf swing places a large amount of stress on the low-back, and over time the lower back becomes fatigued. This will results in a decrease in performance and possible injury.

So how do you prevent such an injury from occurring? Golfers can takes steps to prevent low back injuries. One of these steps is the implementation of a fitness program targeted at improving your golf game. Included in this routine will be exercises targeted at improving lower back flexibility such as the one above and strengthening the lower back to avoid injury and pain. This part of the program contains a series of golf-specific flexibility exercises geared to maintaining the range of motion within the lower back. One exercise to increase flexibility in the lower back is descried here. It is a simple exercise for the low back to improve flexibility and rotation during the back-swing, and it also helps keep the musculature of the lower back flexible.

Here’s how to perform the exercise. First begin the exercise by lying on your side with the left hip in contact with the floor, then bend both knees approximately 90 degrees, resting the right knee on top of the left. The second step is to extend both arms straight out from the shoulders, resting the left arm on the floor, and hands clasped together and slowly raising your right arm off the left. Finlay continue to raise and rotate the right arm until it is resting on the floor opposite your left arm and hold this position for 20-30 seconds, and repeat the exercise sequence by switching sides. This should be performed 2-4 times on each side. Remember, to go slow with a new exercise and, check with your physician before starting any new physical training program.

Keep in mind not all lower back injuries can be prevented, but with the implementation of a lower back flexibility and strengthening program, the possibility of one occurring to you can be greatly reduced.

Most acute low back injuries that occur during a game of golf will get better over a couple of days. The most common injuries from golf include, muscle strains which typically occurs with rough or forceful golf swings or a sudden shift during the downswing, muscle and tendon sprains which generally occurs due to excessive use, accidents or swing abnormalities while playing golf, and disc injuries which can occur from swinging abnormalities. It is important to not that disc injuries may be present but symptoms may not occur without the incorrect golf swing (see preventing golf injuries).

For relief of the miner low back pain and to promote healing from golf-related injuries and low back pain, it is generally advisable to rest for a day or two, and apply ice. It is advisable not to further stress inflamed muscles by continuing to play golf through an episode of low back pain. If you take time off the injury will often heal quicker allowing you to get back to golf sooner. It is important to continuing stretching and exercise programs between golf sessions. A low-impact aerobic exercise program, such as walking for 30 to 40 minutes every other day can be helpful and after the low back pain has stopped, slowly return to playing golf and apply the prevention tips to help avoid injuries.

It is well known one of the most common injuries in golf is the lower back. Research indicates more than half of all golfers will incur a lower back injury at some time during their playing careers. Professional golfers spend great deal of time and energy preventing low back injuries. So prevention in this case is the best medicine. If you do injure your low back and the pain continues for more than a few day to a week, a specific problem may be the cause of the back pain and a chiropractic professional should be consulted. Chiropractic are uniquely train in neuromuscular injuries and can often help get you back on the links sooner, you might even shave a stroke or two off your game.

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By: Paul R. Mahler DC
may be reproduced in whole only

Invaluable Golf Instruction Suggestions for Novices Trying to Learn the Game

Whilst it is straightforward to seek golf instruction strategies for inexperienced players on-line, most articles or blog posts and e books ignore several areas that are essential for inexperienced players. The following are some of the “not so well known” golfing tips for newbies.

First of all, it is important for you to select the correct golf equipment. Young people and juniors need to have golf equipment that are catered suitably with regards to their height. A large amount of junior golfers start off by practice using their parents’ clubs, yet this is not the optimum method to learn the skill-sets younger golfers need, and might even lead to negative golf swing patterns. Go and visit additional resources on golf swing basics here…

Yet another ignored golf recommendation for inexperienced players is to recognize and observe the common regulations as well as your behavior in the course. As an example, a great deal of newcomers do not know the correct method to enter and exit the sand trap. They might not have any idea the reason why that rake is perched there, or that if they ground their club, they are really violating a rule. This is where more knowledgeable players can help. As you engage a round with a beginning golfer, reveal whatever you can with regards to the protocols and conventional course manners.

The majority of newcomers will strive to train themselves the principles of the golf swing action. This is usually a drawn out, disheartening process. Perhaps the best golf instruction suggestions for beginners is to try to complete a tutorial or perhaps 2 through someone that has knowledge of the aspects of the great swing. The course guru will help the gamer get set up correctly, describe the entire golf swing process, as well as analyze the golf swing immediately. Check out good strategies on golf lessons for beginners here…

Of special significance to inexperienced players will be the takeaway. A number of newbies will most likely whip the club back in their hands. The correct takeaway for any golfing swing is extremely important to your remaining swing. All beginners should really see that they don’t have to draw the golf club back speedily to manufacture a solid golf shot.

Upper body rotation is an additional difficult area for many new players. A right manner to move the golf club back is to allow the the shoulders to immediately turn as you are maintaining a square golf club face, accompanied by the body. Towards the top of your back-swing, the sides begin the process involving the downswing, and not making use of the arms. Consider more strategies on golf instruction tips here…

Most of all, probably the most vital golfing strategies of novices will be to train. This is the game which calls for hands-on workout, not just with the driver but also with each and every clubs, along with the golf putter. You’ll never master the golf swing action if you don’t commit the time and effort to learn every different club and have an understanding of how it reacts to your swing.

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For more information see our blog on Golf and injury prevention. Mahler Family Chiropractic Center serving the greater Wilkes Barre and Kingston area for over 10 years.

Understanding Golf Injuries and How to Prevent Them

Golf is a sport that is prone to injury. No mater how long you have been involved in the sport the more likely it is that you will injure yourself. It is most likely reason for injuring your self  is inappropriately swing the golf club. Professional golfers commonly injure the wrist, followed by the back, hand, shoulder, and knee. Amateur golfers most commonly injuries the lower back, followed by the elbow, wrist, shoulder, and knee. It is obvious that you can be injured even in non-contact sports such as golf, swimming, and track. If you under stand the golf swing you can avoid or correct these injuries but if they are persistent some sort of physical medicine may help.

Let’s analyze the golf swing. There are three phases to the golf swing, and each can cause injury if executed incorrectly. There are also specific exercises you can perform to help reduce your risk of hurting yourself during that particular swing phase.

Phase 1: Take-Away. The take-away consists of the back swing. Thumb and wrist injuries are most common during this phase particularly on the lead hand. Here is an effective workout for the muscles of the wrist, hand and forearm. To begin, stand with your feet shoulder-width apart holding a 5-pound dumbbell in your right hand. Keeping your arm to your side and using only your wrist, raise the dumbbell as high as you can and lower it as far as you can. Do two sets of 25 reps. Next, do another two sets of 25 reps, but while moving your wrist from side to side as far as you can. Repeat this entire workout with the dumbbell in your left hand. An advanced workout for your wrists would be to take a barbell/dumbbells with a weight you can handle, anywhere from 10-45 pounds, and do three exercises (known as a “tri-set”) back to back to back without rest. Start with your feet shoulder width apart and grab the weight with your hands facing down, shoulder-width apart, held which each thumb. Reverse curl the weight up toward your body, flexing the forearm as you finish the movement at the top. Do 10 reps. Next, hold the weight behind you, palms facing up and even with your gluteus maximus (your buttocks). The back of your hand should be touching the top of your buttocks. Raise the weight as high as you can without moving your arms; use your wrist only for 10 reps. Finally, sit down on the bench and rest your forearms on your thighs. Do not allow your wrists to rest on your knees. Hold the weight with your palms up and move only your wrist vertically for 10 reps. Do not rest and perform another tri-set, but this time do 12 reps, and then finish the last set with 15 reps. Another option is to pyramid: increase the amount of weight while decreasing the number of repetitions. For example: 10 pounds for 15 reps, 12 pounds for 12 reps, and 15 pounds for 10 reps. There is an inverse relationship at play here: As you add more weight, you do less reps.

Phase 2: Impact. The next phase of the swing consists of the downswing and impact with the ball. The most common injuries during this phase knee particularly the back of the knee and compression forces acting on both wrists. Also, the lead elbow and hand/wrist are often hurt during impact. In terms of exercises that can help prevent these injuries, leg extensions/leg curls and abduction/adduction exercises. Many fitness clubs have equipment for these types of exercises. These exercises along with regular stretching and massage, are extremely effective for the legs. Triceps push-downs using a reverse grip with the hands up is an excellent exercise for the triceps and will help to prevent injury to the elbows. High-intensity training (one set to muscle exhaustion for each exercise, using slow, deliberate movements) works well and is a safe method of training for all the exercises above. For the legs, do 15-20 reps; for the triceps/elbows, do 8-12 reps.

Phase 3: Follow-Through. This is the phase after impact where the golfer finishes his swing. From a chiropractic stand point this can be the most damaging phase for your spine because it involves abnormal torque on the low back. This phase requires training the oblique muscles. Using a trunk rotation machine, at your local gym, twist slowly in a circular fashion for 20-25 reps, and also use lower back extension machine for 15-20 reps. Keep the weight light and the reps high for this exercises and make sure to do them slowly and eliminate momentum. Strengthen the core muscles with these exercises will help prevent back injuries. This means that a routine of exercises for the back will help your game and while you are at it don’t forget back stretching as well.

Stretching and massage can also help prevent injury but always warm up before stretching to bring blood area. You should warm up before a round of golf, take a brisk walk or get a quick massage that includes techniques and stretches to increase range of motion. The right way to stretch is important. Begin with three sets of 10-15 deep knee bends and then walk a quarter of a mile. Next, perform a series of stretches. Reciprocal inhibition stretches, performed by stretching to a level at which your body innately says stop, is effective for increasing range of motion without over-stretching and injuring yourself. When you reach the point at which your body says stop, contract the opposite muscle and hold the contraction for several seconds; then release. There should be an increase in of range of motion Now hold the new position for at least 30 seconds, then move on to your next stretch.

Some good stretches are toe-touch stretches and side stretches. When doing the toe-touch stretch, you must keep a flat back. Do not round your back. When you drop down into the stretch, contract your gluteus maximus and hold the contraction for 6-7 seconds, then breathe and release and you will find yourself falling deeper into the stretch. You must remember not to hold your breath even during an Isometric contraction and always feel your breath releasing in and out of your nose. You should also breathe deeply through your diaphragm. The toe-touch stretch will increase flexibility in the hamstrings. Place one arm over you head and bend to the side to do the side stretch. Do this stretch in increments as follows. Go as far as possible without pulling the muscle, then contract the gluteus maximus muscle for several seconds; then release and drop into the stretch, holding for 30 seconds. Repeat 2-3 times on each side.

Cooling down after playing is imperative to do some simple breathing and stretching exercises after golfing. Lie flat on your back and tuck your knees to your chest and breathe; hold for 30 seconds. Extend your arm in the supine position [palm up], grab your finger tips and pull your hand down; again, hold for 30 seconds. Next, extend your arm in the prone position (palm down) and grab your fingertips and pull toward you from the bottom position. Hold for 30 seconds. These simple exercises are essential to injury prevention following each round of golf, practice session, etc.

Injuries can happen at any time in any sport, but following these suggestions can certainly help you avoid severe and permanent injuries whenever you’re golfing.

Why are so many golfers are injured every year? 27 million injuries annually, according to some estimates. The average golfer has no warm-up or stretching protocols for golf then they are swinging the club with violent, intermittent effort. This is a recipe for injury and in addition the average golfer uses the “grip it and rip it” golf swings. On top of this many golfers have varied amounts of pre-existing postural dysfunction and poor flexibility. When you add it all up, this is a recipe for injury. Many of these golfers are suffering from repetitive strain injuries due to lack of flexibility, postural instability and poor swing mechanics.

Isn’t it time to repair your golf swing. Contact Mahler family Chiropractic Center and we will help get your golf game back into the swing of things.

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
May be reproduced in whole only.
We can treat golf injuries and pain  including neck pain, back pain, rotator cuff, foot pain, carpal tunnel, and much more.

Injuries and Sports

Other Posts: Golf; Shoulder Streching; Swimming; Exercises

What to do when you have a sports injuryChiropractic plays a larger role in the health and performance of many athletes. Today, coaches and colleges as well as a number of Olympians include chiropractic care as part of their training regiment. Chiropractors are considered part of the team. Chiropractic care is over 100 years and plays an important part in swimming and other sports.

All athletes, at one point or another, have suffered some kind of an injury, ranging from  a muscle pull, a sprain/strain injury, a repetitive stress injury or a major trauma. Sports and injury go hand in hand! So what can be done to treat sports injuries and what is the most appropriate type of care for treating these types of injuries? Most people who suffer sports related injuries try an over the counter medication (such as Tylenol, Motrin or Aleve). when that doesn’t work then they’ll go to their family doctor for something stronger. Unfortunately drugs only temporarily mask the symptoms, they do not cure sports related injuries. Instead consider a physical medicine approach, such as chiropractic care, to treating sports injuries. Physical medicine includes chiropractic adjustments coupled with a rehabilitation program (physical therapy) which is designed to improve functional range of motion, stabilize and strengthen the supportive soft tissues, foster balance and coordination and of course to get you out of pain as quickly as possible. Many professional athletes and 85% of all Olympic athletes rely on chiropractic care to enhance performance and to help them heal from injuries. The world’s best athletes, such as Tiger Woods, Emmitt Smith, Joe Montana, (decathlon gold medal winner) Dan O’Brien, Evander Holyfield, Lance Armstrong, etc.., have all used chiropractic care and it works for them.

A chiropractor can treat knee injuries, pack, injuries, rotator cuff injury, ankle injuries, and much more. Isn’t it time you consider chiropractic care, it will work for you too!

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
May be reproduced in whole only.
We can treat sports injuries and pain  including neck pain, back pain, rotator cuff, foot pain, carpal tunnel, and much more.

Shoulder Stretching Routine

Avoiding a rotator cuff injury

Front of the Shoulder Stretch: Pector Elongator

Shoulder stretching

Shoulder stretching

Maintaining open, fluid movement in the front of the shoulder during swimming will decrease compression in the joint. With biking and running, the shoulder tends to rotate inward and lift up toward the ear.

This same movement in swimming will add to tension and compression in the neck and shoulder. The pector elongator is a great stretch to use before or after a workout.

  1. Stand with your right hip about two or three feet away from a wall.
  2. Place your right hand on the wall at shoulder level, behind the torso. Keep your elbow loosely bent.
  3. Now rotate your elbow forward and maintain this forward rotation throughout the stretch.
  4. Twist your upper torso to the left, while retaining elbow rotation, to create a stretch in the front of the right shoulder.
  5. Hold the stretch for five to 12 breaths.
  6. Switch arms and repeat.

Variations can be created by moving your hand up and down the wall or by stepping farther away from the wall. Pector elongator is intense, so go easy. When you start to feel the stretch, stop and inhale deeply into the area being stretched.

Also, using a doorway will give you a perfect stretch at home or at the office. The hard part of this stretch is continuing to maintain a forward rotation of the elbow.

Deltoid/Rotator Cuff Stretch

Every shoulder problem seems to have rotator cuff involvement. These muscles are unique because they function as a ligament at the joint, and a muscle in locomotion. Located above the rotators are the deltoids, which can be stretched along with the rotators.

When an athlete has any type of shoulder problem, this is the first stretch I introduce. It’s ideal because it takes care of the muscle, the joint capsule and the range of motion.

  1. Stand facing the wall, approximately a foot away.
  2. Draw your right arm across your body.
  3. Place the back of your right hand on the wall at shoulder level.
  4. Move your left shoulder toward your right hand as far as you can, then lean the right shoulder toward the wall.
  5. To create a slightly different stretch, place the front of your hand on the wall.
  6. Hold the stretch for five to 12 breaths.
  7. Switch arms and repeat.

There’s room to be creative with this stretch. You can walk the hips away from the wall or experiment with your hand in different locations. To intensify the stretch, use the floor instead of the wall. The key is to move the shoulder that’s not being stretched down, and slowly lean the involved shoulder into the wall, floor or couch. (see step 4).

Side of the Torso Stretch: Lateral Bend

The side (lateral) muscles of the torso have a great deal of strength, power, endurance and elasticity. This natural elasticity adds power without increased mass. This stretch will allow you to be more effective in the reaching part of your swim stroke and have more power on the recovery part.

  1. Stand with your feet hip-distance apart, knees slightly bent.
  2. Expand your chest, lift your ribs and raise both hands over your head.
  3. On exhale, pull your abdomen back and lean to the right.
  4. Hold this position and inhale into the ribs.
  5. As you exhale, pull abdomen back and lean to the left, hold, inhale into the ribs.
  6. Repeat this side-to-side motion to the right and left four to six times.

Move from one side to the other on an exhale, allowing for a deep inhale into the ribs. This will increase both extension and strength. Keep the chest slightly in front of the hips and rotate the top of the pelvic girdle back—this will elongate the lower-back muscles and stretch the lats.

Lateral bend is a great stretch to use after a hard workout because of its effect on the lower back.

To concentrate the effects of flexibility training, your breath should be long and smooth, and your mind should be focused on the area you want to effect. Easy, extended breathing like this will improve both performance and recovery. Race and train forever.

A proper stretching routine will help avoid pain in the shoulder and rotator cuff injuries.

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
May be reproduced in whole only.
We can treat rotator cuff injuries and pain.