This is a great reminder and very helpful workout. Do you have suggestions for what can be done if you do not have the medicine ball? Also could you add some ideas for strength ing the push off leg/ foot that Paul recommends? One last question I have paint in my elbow area of my forward arm…inside behind the joint. I looked this up and sounds like golfers elbow but it appears to be the wrong arm for that. I have done some hand exercises but it does not seem to go away or get better the sad part is I live in Ohio and it is NOT golf season yet! Any ideas would be greatly appreciated. Debbie
Great to hear from you… excellent questions. If you don’t have a medicine ball I would just use a small weight or even some light tubing connected low on the wall or door jam.
A great idea for strengthening the “push” leg/foot is lateral jumping… it replicates the power and quickness necessary as well as stresses the inner leg muscle groups necessary to push. Check out the videos: Advancing Your Lateral Hip Stability and Lateral Hip Stability with Rotation. Both of those will help a ton. I’ll come up with some more soon!
As for you arm pain, it may be medial epicondylitis as you mention. I hate to say it but i would highly recommend you see your physician to properly diagnose the issue and get the correct treatment. The off-season is the best time to focus on taking care of your body and this particular injury is very important to take care of quickly. I would highly suggest physical therapy before any invasive treatments are even considered. Rest, ice, compression are your general treatment guidelines. I have a video, “Help Relieve Elbow Pain” on Ignition… look back in the archives on page 6. Also, ladies always need to strengthen their proximal arm/shoulder/scapular muscles to relieve stress on the wrists and elbows. If you can tolerate chest, upper back and shoulder exercises I would definitely begin training those, if you haven’t already, while you’re addressing your elbow pain. Having said that, get a proper diagnosis and take advantage of the off-season by getting your body ready for the upcoming season! Welcome to spring… you’re almost there.
Great tip. Posture has been a problem in my set up over the ball. As we progress with the exercise, should we in increase the weight of the medicine ball?
Hi Don,
Always look at your standing posture as a clue to your address posture issues. If you stand with a rounded spine, you’ll address the ball with a rounded spine. If your standing posture is appropriate, your address position shouldn’t be a problem. Hip hinge is typically the key… learn to do this and you’ll find it much easier.
As for the weight of the ball, yes, feel free to increase it. Please take note that you’re bent over with weight… your lower back will need your abdominal muscles to help support them. If not, you risk low back discomfort with the increase in weight if your abs don’t know how, or are too weak, to help.
Good luck!
Jeremy Klinkhamer, PT
Before I started following your guidance I had pain in my lower back, left shoulder, left hip and right knee. It was from many years of rugby, martial arts, baseball and the Marines. Just by joining Paul’s site to improve my golf game I did not know I would also get mind and body help! The pain has been reduced to below needing to take any ibuprofen and only occasionally requires some ice. And to think, I was just going to improve my swing; who knew?!
That’s really nice of you to write, Henry. It’s this kind of feedback that makes me the happiest. When my work starts to go beyond golf and into someone’s true health and well-being it reflects deeply on why I wanted to become a physical therapist when I was just a teenager. I can’t thank you enough for putting your thoughts in writing. You made my day…
Jeremy
Jeremy ,Do you get THE same workout by using two rubber tubings ,attached to a door hinge at shoulder level and holding the handle of each tubing in each hand ,starting with the two tubings extended in front of you and the ARMS horizontal ,then pulling simultaneously backwards ?
Should the movement be fast or slow ,with a light m
Jeremy ,Isn’t better to do This exercise lying on the edge of a table ,And just lifitng the arm with a light Weight ( 4 or 5 lbs) in the hand ?Should the arm be at right Angles to the body or at 45° ,on the head side ,when doing the exercise ?
Raymond, The exercise you mention isn’t better, just different. If you want to isolate the shoulder muscles, lying on a table is a good way to go. Standing and bending over is a bit more progressive as it applies the golf posture and many posterior-chain muscles that work together to maintain good posture. If someone had trouble using the proper muscles of the shoulder blade in my exercise above, I would lay them down on a table and use your exercise to help assist the golfer in finding the proper muscle needed for proper movement. Also, you can do both a “right-angle” position and a 45 deg. position… different muscle groups but both excellent choices.
Jeremy Klinkhamer, PT
Jeremy Thanks for the great tip. Round shoulders and poor posture are a problem for me both on and off the course. Any other exercises for this problem.
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12 Responses to “Scapular Posture Training”
March 20, 2014
DeborahAhrnsThis is a great reminder and very helpful workout. Do you have suggestions for what can be done if you do not have the medicine ball? Also could you add some ideas for strength ing the push off leg/ foot that Paul recommends? One last question I have paint in my elbow area of my forward arm…inside behind the joint. I looked this up and sounds like golfers elbow but it appears to be the wrong arm for that. I have done some hand exercises but it does not seem to go away or get better the sad part is I live in Ohio and it is NOT golf season yet! Any ideas would be greatly appreciated. Debbie
March 20, 2014
Jeremy KlinkhamerHi Deborah,
Great to hear from you… excellent questions. If you don’t have a medicine ball I would just use a small weight or even some light tubing connected low on the wall or door jam.
A great idea for strengthening the “push” leg/foot is lateral jumping… it replicates the power and quickness necessary as well as stresses the inner leg muscle groups necessary to push. Check out the videos: Advancing Your Lateral Hip Stability and Lateral Hip Stability with Rotation. Both of those will help a ton. I’ll come up with some more soon!
As for you arm pain, it may be medial epicondylitis as you mention. I hate to say it but i would highly recommend you see your physician to properly diagnose the issue and get the correct treatment. The off-season is the best time to focus on taking care of your body and this particular injury is very important to take care of quickly. I would highly suggest physical therapy before any invasive treatments are even considered. Rest, ice, compression are your general treatment guidelines. I have a video, “Help Relieve Elbow Pain” on Ignition… look back in the archives on page 6. Also, ladies always need to strengthen their proximal arm/shoulder/scapular muscles to relieve stress on the wrists and elbows. If you can tolerate chest, upper back and shoulder exercises I would definitely begin training those, if you haven’t already, while you’re addressing your elbow pain. Having said that, get a proper diagnosis and take advantage of the off-season by getting your body ready for the upcoming season! Welcome to spring… you’re almost there.
Jeremy Klinkhamer, PT
March 20, 2014
maceGreat tip. Posture has been a problem in my set up over the ball. As we progress with the exercise, should we in increase the weight of the medicine ball?
Don
March 20, 2014
Jeremy KlinkhamerHi Don,
Always look at your standing posture as a clue to your address posture issues. If you stand with a rounded spine, you’ll address the ball with a rounded spine. If your standing posture is appropriate, your address position shouldn’t be a problem. Hip hinge is typically the key… learn to do this and you’ll find it much easier.
As for the weight of the ball, yes, feel free to increase it. Please take note that you’re bent over with weight… your lower back will need your abdominal muscles to help support them. If not, you risk low back discomfort with the increase in weight if your abs don’t know how, or are too weak, to help.
Good luck!
Jeremy Klinkhamer, PT
March 21, 2014
HenryBefore I started following your guidance I had pain in my lower back, left shoulder, left hip and right knee. It was from many years of rugby, martial arts, baseball and the Marines. Just by joining Paul’s site to improve my golf game I did not know I would also get mind and body help! The pain has been reduced to below needing to take any ibuprofen and only occasionally requires some ice. And to think, I was just going to improve my swing; who knew?!
March 23, 2014
Jeremy KlinkhamerThat’s really nice of you to write, Henry. It’s this kind of feedback that makes me the happiest. When my work starts to go beyond golf and into someone’s true health and well-being it reflects deeply on why I wanted to become a physical therapist when I was just a teenager. I can’t thank you enough for putting your thoughts in writing. You made my day…
Jeremy
April 10, 2014
RaymondCHASTELJeremy ,Do you get THE same workout by using two rubber tubings ,attached to a door hinge at shoulder level and holding the handle of each tubing in each hand ,starting with the two tubings extended in front of you and the ARMS horizontal ,then pulling simultaneously backwards ?
Should the movement be fast or slow ,with a light m
April 10, 2014
Jeremy KlinkhamerThese are endurance and stabilizer muscles… slow and steady is the best.
Jeremy
November 8, 2015
RaymondCHASTELJeremy ,Isn’t better to do This exercise lying on the edge of a table ,And just lifitng the arm with a light Weight ( 4 or 5 lbs) in the hand ?Should the arm be at right Angles to the body or at 45° ,on the head side ,when doing the exercise ?
November 16, 2015
Jeremy KlinkhamerRaymond, The exercise you mention isn’t better, just different. If you want to isolate the shoulder muscles, lying on a table is a good way to go. Standing and bending over is a bit more progressive as it applies the golf posture and many posterior-chain muscles that work together to maintain good posture. If someone had trouble using the proper muscles of the shoulder blade in my exercise above, I would lay them down on a table and use your exercise to help assist the golfer in finding the proper muscle needed for proper movement. Also, you can do both a “right-angle” position and a 45 deg. position… different muscle groups but both excellent choices.
Jeremy Klinkhamer, PT
November 12, 2015
RoyJeremy Thanks for the great tip. Round shoulders and poor posture are a problem for me both on and off the course. Any other exercises for this problem.
Thx. Roy
November 16, 2015
Jeremy KlinkhamerHi Roy…
https://ignitiongolf.com/tyiw-foam-roller/
https://ignitiongolf.com/alternating-superman/
https://ignitiongolf.com/tyiw-on-wall/
Jeremy Klinkhamer, PT