Keeping Your Fluid Levels Up

Keeping Your Fluid Levels Up

By Ryann Roberts, DPT, CrossFit Level 1 Trainer

There’s nothing better than a cold glass of water after a workout, but don’t forget to fuel up on liquids before you hit the gym.  Athletes can lose a significant amount of fluid during physical activity; the more rigorous the routine, the more water they’ll need to replace – and who does not participate in rigorous exercise routines?

Approximately two-thirds of an average adult’s weight is made up of water.  Fluids are essential to proper body functioning, including temperature regulation, joint movement, and the transportation of oxygen throughout the body.  Dehydration, therefore, can elevate body temperatures, strain the cardiovascular system, and lead to heat injury.  Maintaining fluid levels is critical to any exercise routine.

The American College of Sports Medicine not only recommends adequate fluid replenishment, but also advises athletes to increase sodium intake after a strenuous workout.  While current medical advice calls for a reduced sodium diet, the temporary uptick in sodium is necessary to counteract the loss of electrolytes during physical exercise.

The next time you gear up for athletic activity, keep the following in mind:

Load up.  Drink 1 or 2 cups of water 30 minutes before starting exercise.

Maintain your levels.  Drink between ½ and 1 cup of water for every 15 minutes of exercise to replenish your fluids.

Weigh yourself.  Check your weight before and after exercise, and drink 2.5 cups of water for every pound lost during your workout.

Don’t rely on thirst. Water may be known as a “thirst quencher,” but if you’re thirsty, your body is already dehydrated.  Drink plenty of water after a workout, even if you’re not thirsty.  When your thirst is quenched, drink some more; you may not feel you need water, but your body does.

Use your body's natural indicators.  Urine can signal whether you’re adequately hydrated; look for a pale color, as opposed to a dark yellow, to know when your body has enough fluids.

Beware over-consumption.  While dehydration is a danger, drinking too much water can also pose a risk.  Athletes who consume excessive amounts of fluid can suffer from water intoxication, which occurs when sodium levels are depleted.  Be on the lookout for these symptoms: dizziness, nausea, apathy, confusion.

Eat your fluids.  Consider other forms of liquid refreshment to keep hydrated throughout the day.  Fruit, vegetables, and tea provide fluids and nutritional benefits.  But immediately after exercise, stick to water or electrolyte-enhanced fluids – they pack the best replenishing punch.

When a Home Exercise Program is Not Enough

When a Home Exercise Program is Not Enough
By Ryann Roberts, DPT
Owner and Physical Therapist, AZOPT

Ever had an injury or nagging pain that just won’t go away?  During the course of exercise, sports, and sometimes normal daily activities, these injuries occur frequently.  Some people will turn to word of mouth, YouTube, or a medical professional for assistance.  They will receive an abundance of information, exercise, and movements that may help alleviate or reduce the pain.  Many of these stretches and activities loosen tight muscles, strengthen weak muscles, alleviate the pain, and help you achieve full return to activity.  But what do you do when the home exercise program (HEP) does not resolve your injuries fully?

I see many people in the gym or who come into my office at AZOPT and tell me despite finding a good HEP and performing the exercises correctly and frequently, the pain still will not go away.  My response is always the same – you need the skilled hands of a physical therapist to manually release the restricted tissue.  A skilled physical therapist uses techniques and stretches you will not receive any other way.  A physical therapist will push your limits safely and effectively in a way you cannot on your own.

You can only foam roll or lacrosse ball out a tissue so much and so deep compared to what manual therapy from a physical therapist can perform with their hands.  Physical therapists can ‘feel’ the restriction and use several deep tissue methods to release the restriction deeper than a foam roll or a lacrosse ball.  A physical therapist’s hands can get pin point to the exact restriction and effect positive change. 

I talk with athletes daily about aches and pains they are having and how they should best attack the pain or restriction.  I am happy to give general stretches and advice to best resolve their problem, but nothing compares to the time spent on the table manually working through the pain.  On the table, I am able to feel the restriction and range of motion loss, and trace it to a certain area that is causing the limitation, thus the pain.  Through repeated sessions, I am able to address every factor contributing to the problem. 

HEPs are very good; I give them to my patients all the time, but as a part of a larger program.  I give instruction and advice all the time.  Without actually spending time with the person on the table, my advice is limited.  If your routine is working for you and you are able to function or compete on a daily basis with this program, then keep going!  If you find you are constantly searching for that next great stretch on the Internet to fix your problem, have a physical therapist perform an evaluation.

I treat the CrossFit Fury Games athletes consistently.  I know what their tissues feel like.  I know each individual’s range of motion.  Therefore, I also know their medical ailments and when their bodies are tight.  I can prepare them for competition in a couple sessions because they see me regularly.  I know their bodies.  They know that self-stretching and foam rolling will only take them so far.  At AZOPT, we understand all athletes because we are athletes.  We understand the physical demand of exercise from the everyday person trying to get fit to the competitive athlete we all admire. 

I decided to write this blog because I see too many people looking for the easy answer to their pain.  I do not mind giving advice to anyone who asks, but if you truly want the answer, you need to come see us.  Treating pain without the use of medication takes time and effort.  The easy answer is “take 2 of these and call me in the morning”.  The hard answer is “make an appointment and let’s get to work”.  You spend so much time, money, and energy to get healthy; do not fail yourself at the point of pain.  Put in that extra rep and call to make an appointment; we can only help you if you allow us to.  It was not easy getting to the point where you need help, and it will be work getting beyond the pain.  Physical therapy is the natural cure for the ailing athlete. 

If you are having nagging pain or an injury that just will not go away, give us a call at (623) 242-6908 and make an appointment.  We are here to help you get Stronger, Faster, Safer.  

AZOPT Follow Up: Rehabbing Major Knee Injuries

AZOPT Follow Up: Rehabbing Major Knee Injuries

ACL injuries are a scary thing to see when they happen to athletes on television.  We see them writhing in pain, clutching their leg with tears rolling down their face.  An ACL injury to an athlete is season ending, potentially even career ending.  The rehabilitation is gruesome, tedious, and long.  But professional athletes have teams of doctors, physical therapists, trainers, and coaches to help them get back to 100 percent.  Not to mention their rehabilitation becomes a full time job.  That’s why, over time, most athletes bounce back from major ACL injuries. 

What about the common, middle-aged, weekend athlete?  In February, we posted an article Everyday People: Rehabbing Major Knee Injuries with AZOPT.  In that blog we met Josh, who suffered a grade 3 tear of his ACL and MCL, along with torn meniscus and bone bruising while practicing Judo with another adult in his son’s class.  A 35 year old father of three, Josh was an active person who participated in CrossFit, Judo, bike riding, and golf.  Josh had successful surgery on January 14, 2013 to repair his torn ACL, and he began physical therapy at AZOPT on January 23, 2013 with Ryann Roberts, DPT and Owner.

We interviewed Josh upon completion of his physical therapy March 8, 2013:

Your first appointment following surgery was January 23, your last March 8.  What was the focus of your rehabilitation during that time?

I attended physical therapy three times per week during that time.  We focused on strengthening, stretching, and balancing.  Strengthening exercises included squats, first with both legs, and then one leg at a time.  I also did various lunges and calf raises.  Stretching exercises were aimed at regaining range of motion with physical manipulations, static holds, and soft tissue massages.  The balancing exercises helped improve coordination by standing on one leg and throwing objects, or rocking on a tilted surface.  With going to physical therapy three times each week, I was pretty sore.  At home I tried to get good rest and kept up with stretching exercises Ryann had given me.

How helpful was physical therapy?

Physical therapy was very helpful as the first part of my recovery process.  Physical therapy took me from barely being able to walk to now (May 1) re-entering CrossFit and engaging in fairly rigorous physical activity.

On March 8, at your last physical therapy appointment, how far along were you in your complete rehab?

My rehab was progressing along nicely.  I had just been cleared to return to jogging and strengthening exercises, but not athletic type movements.  At the time, I felt I was ready to go off on my own and continue to rehab.  Ryann had given me a thorough home exercise program that included strengthening, stretching, and balance exercises. 

As of today, how far along are you in your rehab process?

My doctor has just cleared me to gradually return to sport-like activities.  I am participating in a form of modified CrossFit.  My doctor has just cautioned me to proceed slowly as my strength and coordination return.

What do you feel, if any, is the difference in rehabbing your knee with Ryann as oppose to anywhere else?

Ryann was an excellent fit for me.  His own athletic background gave him a unique perspective to appreciate my goals.  His more than capable oversight helped me achieve my best recovery possible.  My doctor has told me my knee represents their hope in all patients and is a best-case scenario. 

In our first article, we talked about your mental state and how faith has played an important role in accepting this injury and moving forward.  Having gone through the rehab now, what can you tell others about your experience?

The last seven months have been an unexpected sequence of events beginning with my injury then dealing with the consequences of the injury including doctor's appointments, rest, rehab, surgery, more rehab, etc.  Each of these has been accompanied with frustration, inconvenience, monetary expenditure, and physical pain and discomfort.   That is the honest reality of getting your leg snapped in two.  However, with that said, the thing that stands out most clearly is how fortunate I am.  God has been good to me.  I have received constant love, care, and encouragement from my family.  I was blessed to receive exceptional medical care from my doctor and the team over at AZOPT, and I have been blessed by the time and place I live so that I now have a reconstructed knee.  Think about how incredible this is.  Doctors used a portion of my hamstring muscle to recreate ligaments in my knee and because there were only minor incisions paired with modern medical techniques I will have a knee capable of returning to play in the NFL--pretty good for a middle-aged guy who is just trying to keep in shape and have an active life with my kids!  I have a lot of which to be thankful.

Stretching for the Active Adult Woman

Stretching for the Active Adult Woman

By Ryann Roberts, DPT and Brooke Smith, DPT

It is hard enough to squeeze a daily exercise routine into your busy schedule.  You may think adding extra time with a before or after workout stretch is something you should just fit in when time permits.  The focus is on the exercise, not the stretch, right?  Wrong.

Stretching is just as important in your workout routine as the actual exercise.  Stretching increases flexibility, which in turn will help to increase your athletic performance and decrease your risk of injury.  For the active adult woman, the emphasis is on decreasing the risk of injury.  Understanding why stretching helps, and what stretches the active adult woman should perform, can help reduce and/or eliminate these injuries.

Stretching can help improve flexibility.  Flexibility may decrease your risk of injury by allowing your joints to move through their full range of motion.  For example, let’s say you are a 60 year old woman with tightness in her hips and ankles.  This tightness prevents your body from going through its full range of motion, which eventually can develop into tendonitis in your knee or lower back pain.  Properly stretching can increase the range of motion in your hips thereby reducing the risk of these micro traumas to your tendon that may lead to overload or injury.

Stretching also increases blood flow to the muscles, sending oxygen to the tendons and ligaments, essentially waking them up and preparing them for your workout.  

There are two types of stretching routines to perform – dynamic and static.  Dynamic stretching is stretching with movement, designed to propel the muscle into an extended range of motion.  This form of stretching prepares the body for physical exertion and performance.  Static stretching is used to stretch muscles while the body is at rest.  It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to two minutes, two or three times per stretch. 30 seconds is the minimum duration to get the benefits of stretching, whereas two minutes is the maximum.

Always take the time to make sure you are stretching safely and effectively using proper technique.  Stretching incorrectly can actually do more harm than good.  Stretching cold muscles may cause injury, so we recommend warming up with some low intensity cardio for five minutes before beginning any stretching.  When stretching, do not bounce.  Bouncing can cause small tears in a muscle.  These tears cause scar tissue in the muscle that as it heals tightens the muscle even more, making you less flexible and more prone to increasing pain and causing injury.

To help, we have prepared a stretching routine to perform before and after you exercise.  

The following dynamic stretches are performed prior to exercise:

• Walking Lunge with Overhead Rotation
• Lateral Lunge
• Squats
• Walking Russian Kicks
• Arm Circles
• Posterior Deltoids Stretch
• Triceps Stretch

For a detailed description of these stretches, click here.

The following static stretches are performed after exercise:

• Standing Calf Stretch
• Hamstring Stretch
• Ilio-Tibial Band Stretching
• Standing Abductor Stretch
• Posterior Hip Stretch
• Low Lunge with Twist and Hip Flexor Stretch
• Standing Extensions
• Corner Stretch

For a detailed description of these stretches, click here.

It’s very easy to bypass stretching due to time constraints, but keep up with it.  The benefits of stretching are best when stretching is regular.  In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.  

Lastly, stretching does not mean you cannot get injured.   Overuse injuries may still occur.  If you are feeling pain or are injured, please contact AZOPT for your FREE injury and/or performance screen with a licensed physical therapist.

Everyday People: Rehabbing Major Knee Injuries with AZOPT

Everyday People: Rehabbing Major Knee Injuries with AZOPT

Minnesota Vikings running back Adrian Peterson. Chicago Bulls point guard Derrick Rose. Washington Redskins quarterback RG3. Most recently, snowboarder Lindsey Vonn. What do these professional athletes have in common? They have all had surgery to repair a torn ACL. If you are a sports fan, you will read about an athlete tearing their ACL almost too frequently. Not to downplay this horrific injury, but ACL injuries have become so commonplace, that we expect an athlete to recover quickly from ACL surgery, and in some cases, perform even better. Just look at what Adrian Peterson accomplished this season in Minnesota, winning the NFL’s MVP award. Athletes are privy to top doctors, top physical therapists, and top rehabilitation equipment, right?

 

But what happens when a young, otherwise healthy, person tears his ACL? Can they expect the same doctors, same level of physical therapy, and ultimately, the same return to normal activity? To answer these questions, we will examine Arizona Orthopedic Physical Therapy’s patient Josh H., who is in the mist of rehabbing his left knee after surgery from suffering a grade 3 tear of his ACL and MCL, along with torn meniscus and bone bruising.

 

On November 7, 2012, Josh was enjoying a Judo class with his son. While practicing with another adult, their legs became entangled, and the sparring partner fell onto Josh’s fully extended left knee. It was one of those fluke injuries that could happen during any activity. Josh knew it was bad right away. He heard a loud, audible snap that sounded like celery when you break it in half. His leg felt like a peg, there was total instability. Josh immediately called his primary care physician, who referred him to an orthopedic surgeon. There, Josh was given a physical exam and an MRI, which revealed the tears.

 

A ligament is a tough band of fibrous tissue connecting two bones. The ACL (anterior cruciate ligament) and PCL (posterior cruciate ligament) are inside the knee joint connecting the femur (thigh bone) to the tibia (large bone of the lower leg). The ACL and PCL form an “X” inside the knee that stabilizes the knee against front-to-back and back-to-front forces.

 

ACL injuries are sprains, in which the ligament is torn or stretched beyond its normal range. Almost always, when the ACL is torn, it’s due to a sudden stop, twist, pivot or change in direction at the knee joint (like a running back, point guard, or skier), extreme hypertension of the knee (like Josh’s injury or a gymnast landing a vault), or through direct contact to the outside of the knee or lower leg. A grade III ACL injury is the most severe form of injury in which the ACL is completely torn through and the knee feels very unstable.

 

According to Health A-Z, a Harvard Health Publication, “most ACL injuries are severe Grade IIIs, with only 10% to 28% being either Grade I or Grade II. Currently, between 100,000 and 250,000 ACL injuries occur each year in the United States, affecting approximately one out of every 3,000 Americans. Although most of these injuries are related to athletic activities, especially contact sports, about 75% occur without any direct contact with another player.”

 

Prior to this injury, Josh was a generally active person. As a 35 year old, Josh participated in CrossFit 3 or 4 times per week, and also enjoyed Judo, bike riding, and golf. He had intended to participate in the Toughmudder run this February. This father of 3 was not prepared for the substantial change in lifestyle caused by this injury – not being able to carry his kids or even tie his shoes. Initially, Josh felt a sense of loss from doing the activities he once enjoyed, but his faith (Josh is a Pastor) guided him through this difficult period.

 

Immediately following the injury, Josh was placed on crutches and told to rest and heal, allowing the swelling to go down in the knee. This is common practice in Grade III tears known as RICE - Rest the joint, Ice to reduce swelling, Compress the swelling with an elastic bandage, and Elevate the injured area. Josh followed this regimen through the month of November.

 

Once the swelling and pain subsided, Josh began seeing AZOPT’s Ryann Roberts, DPT, on December 5, 2012. Throughout the next few weeks, Josh and Ryann worked on basic strength, flexibility, and range of motion. Physical therapy consisted of range of motion stretching, hamstring stretching, quadriceps strengthening, balance training and knee stability training – all with the purpose of preparing for surgery and the rehabilitation that will follow. In three weeks, Josh met all of his pre-surgery goals.

 

Post Surgical Photograph of Josh's Knee

The next step in Josh’s recovery was surgery. On January 14, 2013, Josh underwent a surgical procedure known as auto graft to repair the torn ACL. Dr. Douglas Hartzler performed the surgery, in which he uses a section of tendon taken from Josh’s hamstring to replace the torn ACL. Dr. Hartzler also shaved down the torn meniscus. The MCL healed on its own during Josh’s pre-surgical physical therapy. Currently, almost all knee reconstructions are done using arthroscopic surgery, which uses smaller incisions and causes less scarring than traditional open surgery of the past that left large scars.

 

As Josh said, “after surgery is when the real work comes in play.”

 

Two weeks after surgery, January 23, Josh was back at AZOPT with Ryann to begin the long and tedious process of rehabbing the knee allowing Josh to get back to regular life and exercise, but more importantly, reducing the risk of reinjuring the knee or injuring the other knee. At the time, Josh was icing the knee and resting. Dr. Hartsler had given the green light for easy isometric exercises with the goal of returning to light jogging in three weeks.

 

To track progress, Ryann recording these initial measurements:

 

Active Knee Flexion – 85° (normal is 120-125°)

 

Passive Knee Flexion – 98° (normal is 130-135°)

 

Passive Knee Extension: -6° from full extension

Inability to maintain full knee extension during straight leg raise

Girth measurements (circumference of knee):

• Mid patellar - R: 39.1 cm L: 44 cm


• 5 cm below patella - R: 35.7 cm L: 40.8 cm


• 5 cm above patella - R: 44.9 cm L: 46 cm

 

In his first physical therapy session with Ryann after surgery, Josh received manual therapy on a table to increase his range of motion. The plan was to begin no resistance bike pedaling at the next session if his range of motion allowed. Josh was instructed to continue using ice at home and to elevate his leg for several hours each day.

 

In the short term, 2 to 6 weeks, Josh will look to improve his range of motion to within normal limits. The goal over the next 12 weeks is for Josh to be able to walk with some light jogging while reducing the swelling by 90% and returning to light fitness activity. At physical therapy, Ryann will supervise therapeutic exercises geared to correct specific strength deficits. Ryann will also administer manual therapy including joint mobilizations and soft tissue treatments. Josh will have physical therapy two or three times each week for the next 12 weeks.

 

Josh has reasonable expectations for his recovery. He understands that each individual is on a continuum and heals differently. While there is not a general timeline for recovery, Josh fully expects to get back into all the activities he loves – CrossFit, bike riding, golf, etc. – except Judo. Josh is finished with Judo. When asked what kind of advice he would give someone in his situation, Josh said “be pragmatic. It may take a while to rehab – a month, 8 weeks, sometimes longer – to significantly heal, so be patient. And remember, suffering is good for us, it perfects our character, teaches us how to be useful and content, and helps us remember to be thankful for what we do have.”

 

We will check back on Josh in March to report his progress. In the meantime, let us know what questions you have about your injuries or rehab process. The team at AZOPT is available to answer your general or specific questions. You can ask your questions in the comments section below, or live tweet with a therapist @AZOPTTherapy.

Improve your Golf Swing and Avoid Injury With These Helpful Tips

Five Exercises to Avoid Injury and Improve your Golf Swing

As the cold air breaks this week and returns to nicer golf weather, the courses will be filled with eager golfers looking to take advantage.  But what can you do to avoid that dreaded injury that could sideline you during golf’s busiest and nicest season?  Further, what easy exercises can you do to strengthen your game?

Ryann Roberts, DPT

To answer these questions, we have enlisted Erica Dechowitz, future professional golfer and Ryann Roberts, DPT, AZOPT owner and physical therapist.  Erica is currently rehabbing arthroscopic knee surgery in her right knee with Ryann after a fluke shot in a bunker caused her knee to buckle improperly.  This golf-related injury could have happened to any of us, and probably would have ended worse for most of us.  Being in the best shape of her life at the time of her injury prevented Erica from a more serious injury, which would have affected her goal of qualifying for the U.S. Amateur this summer.

Erica Dechowitz

Your core – simply, your body minus your legs and arms - is the most important part of a strong golf game.  The power in your swing comes from your core and hips.  The ability to balance and shift your weight correctly through your swing comes from your core.  The strength to get through playing 18 holes of golf comes from your core.  According to Erica, “as long as you’re stable in the core, you can swing as hard as you want, and the ball will go straight.” 

After your core, the next important parts of your body are your quadriceps, hamstrings, and shoulders.  But as Erica told us, “you cannot just go to the gym and pick up weights without knowing what muscles you are working and why.  You will risk future injury or a worse golf game.”

With the help of Erica and Ryann, we are able to provide you with these five exercises that will strengthen the important parts of your body to help you avoid injury while hopefully improving your golf swing.  Try them, and let us know what you think in the comments section of this post!

Exercise #1 – Front Plank

Equipment Needed: None

Muscles Trained: This is an isometric (static) core exercise that will strengthen the abdominals, back, and shoulders.

Description: Put your body in a push up position with your body’s weight on your forearms, elbows, and toes and hold for 5 to 30 seconds.  There are many variations such as the side plank and reverse plank, which involve a higher degree of difficulty.  Make sure your butt stays neutral and does not sag below your hips or rise above your hips and that your core stays contracted throughout the exercise.

Reps:  Perform 5-10 daily

How will this translate into your golf game?  “The plank is a basic core strengthener that will help improve your balance during your swing,” says Erica.

Exercise #2 – Hip Flexor Stretches

Equipment Needed: Towel, if needed

Muscles Trained:  Your hip flexors, located on your upper thighs, just below your hipbones, which allow you to lift your knees and bend at the waist.

Description:  Begin by kneeling on your right knee (use a towel to cushion your kneecap, if necessary).  Place your left foot in front of you, bend that knee, and place your left hand on your left leg for stability.  Your right hand should be placed on your right hip, keeping you from bending at the waist.  Make sure your back is straight and your core is tight.  Sink, as if trying to touch your groin to your front heel, being careful not to extend your knee over your toe.  You should feel the stretch in your right hip flexor.  Hold this stretch for 30 seconds, and then switch legs and repeat.

Reps: 3-4 reps with each leg, 2 or 3 times per day

How will this translate into your golf game?  According to Ryann, “this stretch will reduce stress on your back and allow you to make complete turns while maintaining your stable base.”

Exercise #3 – Corner Pectoral Stretch

Equipment Needed: Two walls, usually behind a closed door

Muscles Trained:  This stretch works your pectoral (chest) muscles.  By altering the position of your arms, the stretch will focus on different parts of the chest muscles.

Description:  Stand facing the corner with your elbows at shoulder height.  Place your forearms, elbows, and hands against the wall with your elbow at a 90 degree angle.  Lean inward and hold for 15 seconds.

Reps:  6-10 reps daily

How will this translate into your golf game?  “This stretch helps to set your shoulders in the proper position giving you better shoulder mobility and rotation,” says Ryann.

Exercise #4 – Side Lying Shoulder External Rotations

Equipment Needed: none up to light weights

Muscles Trained:  This exercise promotes scapular (shoulder blade) movement and stability and reduces the risk of shoulder injuries.  Also strengthens the rotator cuff and the posterior deltoid.

Description:  With either no weight or a light dumbbell, lie on your side with the dumbbell in the hand of your upper arm.  Position your upper arm’s elbow against your ribs to avoid any other movement except external rotation.  Simply rotate your arm through the full range of motion, keeping your scapula (shoulder blade) retracted throughout the entire exercise.  Do not allow your elbow of the upper arm to drift away from your body.

Reps:  2 or 3 sets of 20 reps each arm daily

How will this translate into your golf game?  “Since the shoulder is a high mobility joint, this exercise will give you better shoulder stability improving the strength that will help you achieve better posture and scapular (shoulder blade) control.  Ultimately, this will assist your follow through and help with more consistent ball striking,” says Ryann.

Exercise #5 – Russian Twists

Equipment Needed: Medicine Ball, Bosu Ball

Muscles Trained: Core

Description: Stand with your feet shoulder width apart.  Hold a medicine ball with both hands and arms only slight bent.  Swing the ball over to the right hip and forcefully swing ball forward and around to your left side.  Reverse back in the opposite direction.  Keep your core tight to maximize proper usage of all muscles.  Once you become more advanced, you can do this exercise while balancing on a Bosu Ball.

Reps:  2-3 sets of 30 seconds daily

How will this translate into your golf game?  This exercise is Erica’s favorite.  She prefers this exercise on two Bosu balls flipped over with a personal trainer throwing the ball to her (for a better description, Tweet Erica directly @EricaDech).  Erica tell us “this exercise will strengthen your core, give you better endurance, and improve your ability to wind up and release through your swing for maximum speed and better ball striking.”

Erica Dechowitz has been golfing competitively since she was 15 years old, but has been on the golf course since she was a toddler.  After growing up in Pennsylvania and attending Kutztown University, Erica moved to Arizona in 2011 to train year-round.  She currently is working towards qualifying for the U.S. Amateur in August.  Erica’s favorite golf drill is to hit 5 balls with a club, and then hit another 5 balls with the same club, but with her eyes closed.  This drill forces her to really focus on her muscle memory and how her body feels throughout the swing.  Erica’s favorite golf course is Bulle Rock Golf Course in Maryland, which she golfed with her dad during a road trip after her high school graduation.  Keep up with Erica on Twitter @EricaDech.