Rest assured as we offer only the best and most reliable treatments to your condition. www.orthopaedicclinic.com.sg We are a specialist clinic catered to treating sports and orthopaedic problems. Our practice caters for most orthopaedic needs, specializing in orthopaedic trauma surgery (fractures, broken bones), leg lengthening, limb reconstruction, deformity correction, and non-union and bone infection surgery. We also focus on elective orthopaedic surgery like knee arthroscopy, bunion correction, carpal tunnel release and ingrown toenail correction amongst others. Our clinic carries out diagnostic and therapeutic arthroscopy, reconstruction of ligaments and manages all sports related conditions of the shoulder, elbow, knee, foot and ankle. The foot and ankle service provides treatment for bunions, heel pain, and deformity correction and arthritic conditions. Our website contains educational resources for patients who you may like to read up on topics related to sports injuries, orthopaedic problems and musculoskeletal pain and the treatments for it prior to consulting with us. At our clinic we believe in a holistic approach to orthopaedic problems with integrity, honesty and openness as core values. We also believe that not all patients need operations and that every patient needs a management plan structured according to his/her needs or personal situation. Please do not hesitate to contact us for further information you may require at (+65) 6471 2694 We specialize in treating patients sustaining from: • Knee Pain and Injuries • Shoulder Pain and Dislocation • Back Pain • Tendonitis, Tendon and Ligament Injuries • Fracture • Industrial Accidents • Osteoporosis • Rheumatologic Conditions

Golf fitness stretching exercises can improve your golf game. These types of golf fitness exercises will help you in every phase of the golf swing. The golf swing requires you to draw the club through a long range of motion. This allows the golfer to execute a full shoulder turn, perform each phase of the swing correctly, generate clubhead speed, and accurately hit shots on the course. All to often the amateur golfer lacks the flexibility to execute the golf swing correctly. Causing an inability to make a full shoulder turn or efficiently execute the phases of the swing. Resulting in lower clubhead speeds, inaccurate golf shots, and higher scores rather than lower.

The amateur golfer can improve their ability to execute the golf swing, complete a full shoulder turn, generate more clubhead speed, and hit more accurate shots with improved flexibility. The process an amateur golfer can improve their flexibility is through golf fitness stretches.

Before providing information on what are the best stretches for golfer let us define flexibility. Flexibility refers to range of motion. It is defined as the optimal extensibility of all soft tissues in the body (Michael Clark, Director, National Academy of Sports Medicine). The biomechanics of the swing require the golfer to swing the club on the correct plane. In order for the biomechanics of the swing to be executed correctly every muscle, ligament, and tendon in the body must allow for optimal joint range of motion.

Increased flexibility is the benefit of stretching. These benefits occur through the elongation (i.e. stretching) of soft tissues (muscles, tendons, ligaments). Typically certain muscles in your body are in a shortened position (i.e. “tight”), causing restrictions in the golf swing. Golf stretches (i.e. elongating) these muscles alleviates these muscles alleviates these restrictions allowing for the ranges of motion required of the golf swing to develop.

Because the golf swing requires a large range of motion from multiple joints (ankle, hip, thorasic spine, and shoulder), I suggest performing a series of flexibility exercises for the entire body. Many golfers will find “tightness” in the hamstrings, hips, lower, and upper back causing restrictions in their joint range of motions as well as golf swing. This may require additional golf stretches to assist in the restrictions caused by these muscles.

Guidelines to golf fitness stretches are quite simple. A comprehensive series golf exercises that incorporate stretches for golf swing should be completed a minimum of four times per week. If an individual desires these golf exercises can be performed daily. In addition to performing golf fitness stretches multiple times per week, each golf stretching exercise should take each target muscle passively to the point of “tension” and holding the stretch for 30 seconds. Do not attempt to “bounce” or “push” the stretch for this can result in injury. Pay strict attention to technique with each of your golf stretches. It also recommended to perform a golf fitness warm-up program prior to your golf stretches to get more out of each golf exercise. The following are the golf stretches I often recommend to the amateur player; Rotators, 90/90 Hamstrings, Cats Down, Cats Up, Piriformis, Kneeling Hip Flexor, Openers, Standing Calf, and Standing Quadricep.

Remember what is required from the body in regards to the golf swing. One of these requirements is drawing the club through a long range of motion. Golf fitness stretches and golf exercises can help with this part of the swing. To learn more about golf fitness training, golf exercise, and golf stretches go to my website at www.seancochran.com where you will find an abundant amount of information on of these golf fitness related topics.

Use ice to decrease pain

Introduction

Lower back pain injuries are associated with lifting, twisting, bending, reaching, pulling and pushing actions. In order to help prevent back pain injuries, people should: Engage in exercises that don’t jolt or strain the back, maintain correct posture, lift objects properly. Low back pain injuries create tug-of-wars with opposing and attachments of bone, ligament, tendon, and muscle.

Doctors also report that men complain of exercise and sports-related back pain injuries more often than women and the two genders identify different activities as the source of their discomfort. This is important because with greater strength and flexibility, not only can current episodes of pain be reduced, but it also helps to prevent further bouts of back pain injuries.

Pain

Pain from an injury may be sudden and severe. Pain from the lower back can affect anywhere in the lower limb. Pain typically felt in lower back, and from time to time one sided. Pain in the back may occur in any region from the base of the skull to the hips. Nearly all adults suffer at least one back-pain episode during their lives. In fact, nurses rank second in back-pain injuries among all professions. Our areas of specialty include: -Neck pain, Back pain, headaches, sciatica, migraine, shoulder pain, foot pain, whiplash, sports injuries.

Conditions which have responded successfully under our care are the entire above plus more. Many patients have been able to avoid undergoing surgery or prolonged exposure to medication by attending yoga classes and regular practice.

Although we concentrate on back and neck pain relief, many people suffer both neck and lower back pain. Areas of back strain are ordinary and we offer some suggestion for back pain release from simple correction in your every day activities, to posture alteration and a number of devices that are easy to use and can actually help.

A local area of muscle strain is very prevalent among back pain sufferers, and is seen in up to 85% of chronic pain patients. The strength of pain can alter from day to day and is characteristically made worse and maintained in a chronic state by poor posture, repetitive motions, stress, lack of sleep and even nutritional imbalances.

Injury

Our body movements usually do not cause problems, but it’s not surprising that symptoms develop from everyday wear and tear, overuse, or injury. Severe back injuries may result from car accidents, falls from significant heights, direct blows to the back or the top of the head, a high-energy fall onto the buttocks, or a penetrating injury such as a stab wound.

Use ice to decrease pain