Athletics Have more fun, Tee it Forward The PGA Initiative, Tee it Forward, is appearing at more and more courses nationwide. Tee it Forward encourages players of all ages and all abilities to move up one set of tees, score better and have more fun! Would you like to have shorter yardages into the green? Would you like to hit your approach shot with an iron instead of a wood? Would you like to play faster? Would you like to have more birdie opportunities and shoot a lower score? If you answered yes to any of the above questions, next time you play, Tee it Forward and hit higher lofted clubs into the green. – Robyn Lorain
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Improving Sports Performance, the Upper Extremities In this continuing series of articles of how to improve sports performance, the specifics of the smaller muscles of the upper extremities and the neck/head are discussed. The rotator cuff muscles of the shoulder comprise four small muscles, three on the back of the scapula and one on the front; all four attach to the head of the humerus, encapsulating most of this ball. The forearm muscles, of which there are many, provide flexion, extension and rotation of the hand; notably, the flexor muscles are usually the strongest. The most prominent, and important, neck muscles are the pair of long, thin rotators, the sternocleidomastoids and the trapezius. These show muscles flex, extend and rotate the head. Exercises that strengthen these parts improve performance and reduce the risk of injury. As always, seek health professional advice before starting any exercise program. Interestingly, despite its name, the primary function of the rotator cuff is to stabilize the humeral head by pulling it inward and down into the socket while the show muscles provide the major forces of rotation, lifting, throwing, etc. Isolating the rotator cuff during training is more difficult as these muscles unconsciously activate during shoulder movement. The best method of doing this is to consciously keep the scapula down and chest up during the following exercises. While standing and using very light dumbbells, (1-6 lbs.), hold them at your side, thumb up and out. Slowly raise the weights directly in front Continued on page 56
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October 2013
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