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Heel Walks

Doing heel walks will help strengthen the tibialis anterior, the muscle that is located in the front of the shin. The primary action of the tibialis anterior is to flex the foot upward while maintaining the heel on the ground.  For people who have high arches in their feet this muscle is often weak and will lead to plantar fasciitis. Strengthening this muscle is a great way to prevent and reduce the symptoms of plantar fasciitis, such as inflammation.  One way to strengthen the muscle is to walk on your heels.

THE MOVE

To perform Heel Walks:Heel Walks

  • Stand on your heels with your toes as high as possible
  • Walk for 30 seconds.
  • Rest and repeat 3 times.

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Golf, Get Back into the Swing of Things

With the golf season starting back up, it is time to get our bodies ready with simple Golf Swing Training Exercises.  The following exercises are designed to make you more mobile in key areas that are important for your golf swing.  Perform this quick routine 5 days a week for the next few weeks to prep your body for the long season ahead.

THE MOVES

Hip Flexor Stretch – These muscles also affect the pelvis and low back.  With the amount of sitting we commonly do each day, there is a good chance these muscles need some attention.

Stand 6” away from a wall with your back facing the wall. Lean left shin with pointed foot on the wall. Stand tall and keep upper body parallel to the wall. Hold for 30 seconds, do 2 times.

Lax ball to shoulderLAX Ball to Posterior Shoulder – By loosening up the infraspinatus muscle, you will have increased arm action during the back swing and follow through.

 

 

 

 

Fire HyrdantFire Hydrants – Great for mobility of the hips as well as added strength.

Begin on “all 4’s”. Make sure your arms are locked out, your back is flat and your head is facing the ground.

Keeping your back flat and your knee bent at 90 degrees slowly lift your left leg up and out to the side until it is level with your back. Repeat 5-10 times on each side.

 

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