If you want to be skilled at golf, you will at least need desire, determination, hand-eye coordination, …and some talent 😊

For the game itself, you´ll need to develop sound fundamentals, shot-making skills, course management, a keen understanding of the mental aspect of golf, equipment, and physical conditioning. Sounds like we´ve described the perfect modern-day golfer, right?!

Today’s technology means there are endless possibilities to improve your game – from video analysis, Doppler radar, SkyTrack Launch Monitor to an expensive moveable weighted driver –  however, there is one piece of equipment that still gets all too often neglected: your body.

Many golfers feel the psychological component of golf is their greatest challenge, yet completely undervalue the biomechanics and conditioning that is required to play the game well.

To demonstrate this Isy and Sarah at Elite Performance Therapy took on the ultimate challenge: take an already highly skilled golfer and make them even better!

 The Process: How we did it!

Golf instructors can teach you about every aspect of the swing, but what happens when you physically cannot get into those positions? Besides frustration, injury becomes increasingly likely.

To understand what the body can and cannot do, the key starting point is a physical screen to assess a golfer.

The Golf Screen

This is a physical evaluation that brings to the forefront any issues a golfer may encounter. In essence it is a musculoskeletal assessment of the body to identify and isolate physical limitations, which may lead to poor performance and possible injury. Along with a Selective Functional Movement Assessment (SFMA), the major components of the kinetic chain involved in the golf swing (the pelvis, thorax and arms) are individually assessed to determine if there is an optimal transfer of load from the ground to the ball. It is also important to include fundamental movements, looking at speed, power, and agility.

Here at Elite Performance Therapy, we have developed our own unique and proven screening process which allows us to consistently track, measure, and develop a player´s golfing performance.

Case Study: John Walker

Aim: To improve his Golf Performance

Full Orthopaedic and Neurological Assessment

We assessed John´s active range of motion (the motion John has when he initiates the movement) and a full passive check of movement (the motion achieved when a practitioner moves the body).

This active versus passive movement gives us an indication of muscle tone and whether there is a structural reason (joint) for lack of movement or a functional reason, such as tight muscles. We did this throughout John´s body which included the neck, shoulders, thoracic, lumbar, hips, knees, ankles, and toes, noting passive and active ranges.

In John´s case, he has had previous hip surgery with bilateral hip resurfaces so we expected to find a significant reduction in hip rotation and restrictions in his squat pattern. However, John actually was able to squat through a full range (better than most) largely due to an excellent outcome from his hip surgery and good ankle flexibility.

What we did find was reduced thoracic mobility, reduced hip rotation (although still a good range), and restricted pelvic rotation. He also had some chronic neck stiffness and upper thoracic stiffness.

The next stage of our assessment was a neurological assessment:

The golf swing requires the power of the arms, but maybe – and surprisingly to some, to hit the ball further and with power a strong core and strong hips are essential. This is the powerhouse for your swing.

Using specific muscle testing we found that John has an inhibited (weak) left glute. The hamstrings fired up well, but they also fatigued quickly.

So, what does this mean?

Power and endurance of power is important to maintain strength throughout your game of golf. In John´s case, a glute that isn´t firing will have significantly affected his power as the glute is an extensor of the hip. Paramount for your golf swing!

To recap: to have the optimum performance you need a range of motion and power!

Treatment Process

Many professional golfers use clinical massage and Chiropractic and there’s a good reason: It works!

Tiger Woods is unarguably an amazing golfer with natural abilities and skills. However, even with his natural high level of skill, he relies on clinical massage and chiropractic care to keep him in good golf shape. He considers regular treatment essential to his game, saying, “I’ve been going to a chiropractor for as long as I can remember, it is as important as the practice of my swing.”

….Back to the Case Study!

As muscles and joint experts, we use a range of techniques including soft tissue massage, myofascial release, trigger points, joint mobilisation, joint manipulation, medical acupuncture, cupping therapy, and IASTM… to name but a few!

To help John improve his golf performance our focus was to improve hip rotation, increase thoracic mobility, and manipulate through his low back to help the nerve input to his glutes.

We used a combination approach of specific soft tissue release to those areas of muscular restriction and thoracic mobilisation and manipulation to increase thoracic rotation. We included needling to help stubborn areas of muscular tightness, manipulation to the low back where specific joint restrictions were identified. This increases the afferent nerve input to his hip muscles so creating increased power output.

After just one treatment John had a significant increase in power to both hamstrings and glutes. He had better thoracic range and felt more flexible through his hips.

Identification of muscle imbalance was discussed we prescribed John specific mobility and strengthening exercises to support our findings.

On return for John´s second treatment he still had some signs of the limited hip range and pelvic stiffness we had originally identified; however this glute and hamstrings were still firing well.

Did we succeed in our challenge?

Sports performance – in this case, golf – is our speciality and we love what we do! The challenge of working with an already good golf player and taking their game to another level -higher than their perceived expectations- is how we get our fix!

John did more than excel himself and the results speak for themselves:

Whether you are a golfer in your teenage years, 20s, 30s, or 40s, you are going to need to know about fitness to add power and golf-specific conditioning to your game. At Elite Performance Therapy we understand you would like that extra 15 yards on your irons and want to be comfortable taking repetitive swings without body aches and pains during or after a day of golf.

Perhaps you a golfer in your 50s, 60s, 70s, and worried about being able to continue your passion? We understand you want to give yourself the best opportunity to extend your game beyond most individual’s limits and perform at a high level.

​You’ve worked hard on the mechanics of your game, your swing, and your approach. But we come back to the original challenge: Have you worked hard on the motor behind it all?!

Here at Elite Performance Therapy, we work with both amateurs and professionals. We are here to take you to the next level … and it doesn´t need to take long! Whether it is to win your next bounce game, lower your handicap, secure the club championship, progress through the various professional tours or simply to enjoy golf without pain, we can help 😊

YOU MIGHT THINK chiropractors are only able to help with back aches, stiff necks, slipped discs and whiplash injuries. If so, you’re not alone – but you’re missing out!

Chiropractic care – which is based on the understanding that, given the opportunity, the mind and body can heal itself – can treat many issues that might surprise you.

Here’s a look at the top five most surprising conditions a chiropractor can treat:

1. Migraines and tension headaches

Half to three quarters of adults aged 18–65 years in the world have had headache in the last year and. Some are occasional. Some are persistent. Some are dull and nagging, while others cause debilitating pain and nausea. Taking a painkiller and hoping your headache goes away is one option. But there’s a better one.

Research shows that spinal manipulation – the primary form of care provided by chiropractic doctors – is an effective way to treat tension headaches and headaches that begin in the neck.

In fact, most headaches are related to muscle tension in the neck, which is an increasingly common condition among those who spend hours in the same position or posture (such as in front of a computer or television), leading to joint irritation and tension in the upper back and scalp that cause headaches.

What Can a Doctor of Chiropractic Do?

• Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate stress on your system.
• Provide nutritional advice, recommending a change in diet or the addition of vitamins.
• Offer advice on posture, ergonomics, exercises and relaxation techniques.

2. Stress and anxiety

We perceive stress from three basic sources: our environment, our body and our emotions.

Environmental stress includes noise, weather, physical threats, time pressures and performance standards. Body stress includes disease processes, organ malfunction, poor nutrition, poor sleep and physical injury. And emotional stress is more difficult to define, but it encompasses our reactions, in both thought and emotion, to environmental and physical stressors.

Jobs today are increasingly complex as the business world becomes more and more competitive. Physical stresses such as sound, air and water pollution have also grown worse over the last century and so have emotional and psychological stresses caused by an increasing awareness of troubles and tragedies around the globe, brought to our attention every hour by the Internet and its 24/7 news cycle.

Many illnesses are caused or worsened by stress, which activates our “fight or flight” reaction. This systemic reaction affects almost every part of the body, as the hypothalamus in the brain stimulates the sympathetic nervous system, which causes an increase in heart rate, blood volume and blood pressure, redirecting blood away from our digestive system and extremities.
When prolonged, the long-term effects of this state can be disastrous to good health and cause high blood pressure, muscle tissue damage, diabetes, infertility, damage to the immune system and slowed healing from disease and injury.
Chiropractors work primarily with the spine – the root of the nervous system through which nerve impulses travel between the brain and the rest of the body – and can help the body manage and process this stress in a healthier way.

What Can a Doctor of Chiropractic Do?

• Chiropractors can release muscle tension, one effect of chronic stress that leads to nerve irritation and creates uneven pressures on the body’s bony structures, which can cause the spinal column to become misaligned. This, in turn, helps the body return to a more balanced, relaxed state.
• Chiropractic adjustments can reduce spinal nerve irritation and improve blood circulation, which can help signal the brain to turn off the “fight or flight” response and begin the healing process.
• A doctor of chiropractic can suggest nutritional supplements, like B complex vitamins, to help the body cope with stress.
• A chiropractor can also recommend relaxation techniques and discuss posture and environmental changes to help you recover from chronic stress.

3. Fibromyalgia

Fibromyalgia is a chronic disorder involving widespread pain and sensitivity throughout the entire musculoskeletal system. To be diagnosed with FM, a patient typically has a minimum of 11 out of 18 specific tender points on the body. In addition to pain, patients also report long-term fatigue and/or disturbed sleep and mood. Other disorders commonly associated with FM include irritable bowel syndrome, TMJ pain and dysfunction, psychological conditions and some autoimmune diseases.

Fibromyalgia is a widespread condition and medical science has yet to discover the cause of this condition.

Since those with FM often experience an altered mood, like depression, many experts focus on the psychological aspect of the disease. Others feel that FM is more physiological and has its origins in physical trauma or chronic postural alterations. Still others suggest that FM is a central nervous system disorder rooted in neurochemical imbalances, since those with FM are hypersensitive to even the slightest stimuli and often have a pain response to normally non-painful pressure or activity. Since all information from the outside world is collected and analyzed by the nervous system, it’s logical to assume that if a person with FM is sensitive to a stimulus that others are not, there may be something wrong with this system.

It’s often difficult for patients to find solutions for all of their symptoms, but recent studies show that chiropractic adjustments combined with a soft tissue technique called ischemic compression can help FM patients.
In one study, 60 percent of the subjects treated by a chiropractor experienced a significant improvement: reduced pain, improved sleep and decreased fatigue.

What Can a Doctor of Chiropractic Do?

• Chiropractors are trained as neuromusculoskeletal specialists, and one of the main focuses of chiropractic care is the positive impact it can have on a person’s nervous system. Therefore, chiropractic adjustments can improve a FM patient’s nervous system, which gives them a better chance for recovery.
• Chiropractic care can treat pressure points, back pain, neck pain, shoulder pain, headaches and pain from musculoskeletal injuries.
• Chiropractors can also reduce a patient’s overall pain through spinal adjustments that increase the mobility between spinal vertebrae, which have become restricted, locked or slightly out of proper position, thereby increasing cervical and lumbar range of motion.

4. Weak immune systems

The nervous system, endocrine system and immune system are inextricably linked. Together they share tiny messenger molecules that mediate communication between them, creating optimal responses for the body to adapt and heal appropriately.

Until recently, one of these messenger molecules, IL-2, was thought of as an immune system molecule. But recent studies have clearly shown its presence and activity in the nervous system, leading researchers to believe that neural dysfunctions due to spinal misalignments are stressful to the body and can cause abnormal changes that lead to a poorly coordinated immune response.

Subluxation is the term for misalignments of the spine that cause compression and irritation of nerve pathways, affecting the body’s organs. Subluxations are an example of physical nerve stress that affects neuronal control. According to researchers, such stressful conditions lead to altered measures of immune function and an increased susceptibility to a variety of diseases.

It’s important to note here how the endocrine system also impacts the immune system by producing cortisol in the adrenal glands – endocrine glands that are directly connected to the nervous system through the sympathetic nervous system – a stress hormone that inhibits the immune system.

If the sympathetic nervous system is too “switched on” due to stress and subluxation, it can increase the adrenal glands’ synthesis of cortisol, in turn affecting the immune system.

What Can a Doctor of Chiropractic Do?

• Chiropractic care is the only way to detect and eliminate subluxation, and chiropractic adjustments have been shown to reduce the stress on the nervous system, thereby boosting the coordinated responses of the nervous and immune systems.
• One research group found that when an adjustment was applied to a subluxated area, the white blood cell count collected rose significantly.
• Another study measured the effects of six months of regular chiropractic care on the immune system function of HIV patients. At the end of six months of care, the patients who had received regular adjustments showed a 48 percent increase in the number of CD4+ T cells, whereas patients who had not been adjusted showed an 8 percent decrease in CD4+ T cells.

5. Flexibility

When we’re younger, it’s easy to take our extensive range of motion and flexibility for granted. As we age, a number of health conditions – and the cumulative effects of wear and tear – can affect our ability to move the way we used to.
But a decrease in range of motion and flexibility can result in a downward spiral of disability.

For example, an injury or degenerative condition that causes pain, swelling and stiffness, may limit our flexibility and range of motion. When this happens, we may avoid activities that involve the affected body parts, either consciously or unconsciously.

This then becomes a classic case of “use it or lose it.” Without regular exercise, the muscles and joints stiffen, adhesions and scar tissue can form, and mobility may be further reduced. Eventually, a person can become completely incapacitated, and ordinary tasks such as picking up something off the floor or tying your shoes can become extremely challenging or painful.
Regular chiropractic can help increase both range of motion and flexibility.
A study performed by researchers at the Phillip Chiropractic Research Centre of RMIT University in Melbourne, Australia, and published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic adjustments increased range of motion in the 105 patients who participated in the study. There were three phases of this study, in which each of the participants was given no adjustments, fake adjustments or true adjustments. In each phase, the patients who were given the true adjustments showed a significant improvement in range of motion, which was not the case for the other two groups.

What Can a Doctor of Chiropractic Do?

• A chiropractor uses spinal adjustments and manipulations to other parts of the body to realign the bones and joints so as to reduce pain, restore range of motion and improve flexibility, balance and coordination.
• Your chiropractor can also recommend specific exercises that can be done at home to increase your strength and flexibility so that you’re able to maintain and build upon the gains from your chiropractic adjustments.
• Regular chiropractic care can reduce or eliminate the source of your back and joint pain, allowing you to resume your normal activities and to remain more flexible into your golden years.

6 Simple Stretches to undo the damage your desk job does

Its been said that sitting is the new smoking, but the chances are you´re not giving up your desk job just yet!
Here at Elite Performance Therapy we help so many people tied to their desks so we want to show you how to undo the damage and relieve your tight and sore neck and back.

Whether you slept in a strange position last night or you have been sitting and staring tensely at your computer for hours on end, neck pain happens. And a crick in the neck is not only annoying and painful, but it can also lead to headaches and upper back pain. To help reduce the aches and pains try a few of these satisfying stretches. After taking a long, hot shower to help loosen the muscles, try a few (or all) of them for a little instant relief. You’ll feel better and you might even stand a bit taller!

Seated Neck Release

This gentle stretch targets the sides of your neck.

Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground. Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch. To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck. Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.

Seated Clasping Neck Stretch

Use your hands to offer a deep stretch for the back of your neck and your upper back.

Sit comfortably in a chair or on the floor. Clasp your hands and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat. From here, begin to gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use the heels of your palms to pull your head away from your shoulders. This will intensify the stretch even more. Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.

Behind the Back Neck Stretch

This standing stretch can be done anywhere, and will offer a deep stretch in the sides of your neck.

Stand with your feet hip distance apart, arms by your sides. Reach both hands behind your backside, and hold onto your left wrist with your right hand. Use your right hand to gently straighten your left arm and pull it away from you slightly. To increase the stretch in your neck, slowly lower your right ear toward your shoulder. Stay here for 30 seconds and then switch sides.

Grounded Tipover Tuck

Here’s a relaxing stretch for your neck and shoulders that can also help relieve headaches and drowsiness.

Come into child’s pose with your shins and forehead on the floor. Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs. When you’re ready, interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders. Then lift your hands as high as you can. Inhale to shift your weight forward and lift your hips off your heels. Come to rest on the top of your head and extend your hands as close to the floor as you can. Stay here for 10 seconds and then lower your hips back to your heels. Stay here for 10 seconds, and then lift your hips up again. Continue this cycle five or more times, then release into Child’s Pose with your arms on either side of your legs.

Stretch through the front of your neck, chest, and shoulders with this relaxing heart opener.

Begin sitting on the heels. Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away. Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more. Stay for 30 seconds, then lift your head and torso up.

Bridge

A classic yoga pose that allows you to control how much you stretch the back of your neck by how high the hips are lifted.

Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, keeping them hip-width apart. Make sure both feet are parallel. With your palms and feet pressing firmly into the ground, lift your hips off the floor. Stay here, or clasp your hands together below your pelvis, extending through your arms. Rock your weight from side to side to bring the shoulder blades closer together. Stay here for 30 seconds, continuing to lift the hips high. To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.

Conclusion

We go to work or work from hoping our days spent at the tied to our desks will challenge us professionally, but in reality living the 9 -5 (or longer) desk jockey life can be demanding on the health and wellness front, too. In general the blame lies squarely on how long you sit working at your desk – we’re not made to sit!!! We end up hunched forwards, neck protruded and there’s eye strain.

The good news is that along with doing simple stretches like the ones above and some minor ergonomic adjustments (see here) to your work environment can go a long way to preventing long term damage to your musculoskeletal system !

Pelvic Health: Why it’s More Important than You Might Think

If you’re afraid to cough, sneeze, or laugh too hard because you might pee, or if you have low back pain or pain “down there” that’s putting a damper on your life, you probably have pelvic floor dysfunction. And you’re not alone!

Whether you’re young, old, male, or female, pelvic floor dysfunction can affect you.

Talking about pelvic issues might be uncomfortable, but it’s important to discuss if you’re experiencing it. Because if laughter is the best medicine, you shouldn’t be afraid to laugh.

What is Pelvic Floor Dysfunction?

The pelvic region is the area between your belly button and your thighs. The pelvic floor muscles act like a hammock, supporting the bladder, uterus (in women) and rectum. When you can’t control the muscles in your pelvic floor, either because they’re tight or weak, it’s called pelvic floor dysfunction.

This can lead to problems going to the bathroom, problems during sexual intercourse, pain that makes it difficult to walk and/or stand, and a whole lot of other issues.

Causes of Pelvic Floor Dysfunction

Problems with the pelvic floor can be linked to many things, including:

• Prolapse – when organs like the bladder, uterus or rectum dropdown
• Diseases and disorders with the pelvic floor
• Diastasis recti – when the abdominal muscles separate
• Pregnancy and childbirth
• Other contributing factors include injury to the area, participation in high impact sports, strenuous exercise, and post-surgical complications.

Symptoms of Pelvic Floor Dysfunction

You should seek the care of a qualified pelvic health therapist if you’re experiencing any of these symptoms:

• Problems holding urine, stool or gas when you cough, sneeze, exercise or laugh (incontinence)
• A frequent and/or sudden uncontrollable need to go to the bathroom (including Irritable Bowel Syndrome)
• Difficulty urinating, incomplete voiding, or hesitancy
• Constipation, straining, or pain with bowel movements
• Pain in the tailbone, lower back, hips, genital area (internal or external), or bum that radiate down to the groin and/or thighs
• Difficulty rolling over, walking, getting in and out of a vehicle, or other everyday activities
• Painful intercourse, during and/or after
• Abdominal fullness, pulling or bulging
• Heaviness or pressure in the pelvic (you could also have the feeling that something is falling out of your rectum or vagina)

Treating Pelvic Floor Dysfunction

Pelvic health therapy is a specialized form of therapy, specifically focusing on strengthening the muscles, ligaments, joints and tissues in the pelvic region. Pelvic health therapy is a natural, drug-free, non-surgical treatment option.

Pelvic health therapy is standard practice in most of Europe for every woman who is pregnant or has given birth. It’s no wonder, as it not only helps prepare the pelvic floor muscles for delivery and it gets mum back to regular activities sooner without pain.

Now that you know the importance of pelvic health, if you’re experiencing any of these problems, please reach out – we’re here to help!