Ankle rotation swing prep w/club exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle rotation swing prep w/club )

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Name of exercise  AROM ankle rotn stand w/club
Other names of exercise Ankle rotation swing prep w/club
Description of exercise The ankle rotation swing prep with a club exercise is a dynamic movement that helps to prepare the body for a golf swing. It involves standing with feet shoulder-width apart, holding a golf club in front of the body with both hands. From this position, the individual will rotate their ankles in a circular motion, first in one direction and then in the other. This helps to loosen up the ankle joints and improve mobility, which is important for a smooth and powerful golf swing. It also helps to engage the core and upper body muscles, preparing them for the rotational movement of a golf swing. This exercise can be done as part of a warm-up routine before playing golf or as a standalone exercise to improve ankle mobility and stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with one leg forward and one back.
  • Keep weight on forward leg, using golf club for balance.
  • Foot of back leg should be on ball of foot as shown.
  • Rotate ankle back and forth.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Flexion, Extension, Plantarflexion, Dorsiflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved ankle mobility
  • Increased range of motion
  • Strengthened ankle muscles
  • Improved balance and stability
  • Enhanced coordination
  • Reduced risk of ankle injuries
  • Improved golf swing mechanics
  • Increased power and distance in golf swing
  • Improved overall athletic performance
  • Can be done anywhere with minimal equipment

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Ankle rotation swing prep with a club exercise is a great way to warm up and stretch before playing golf, but there are certain situations when it should be avoided. Firstly, if you have any existing ankle injuries or pain, it is best to avoid this exercise as it could aggravate the injury or cause further damage. Secondly, if you are experiencing any dizziness or vertigo, this exercise should be avoided as the rotational movement could worsen these symptoms. Additionally, if you are recovering from a recent surgery or have a history of ankle surgeries, it is best to consult with a doctor before attempting this exercise. Lastly, if you are pregnant, it is recommended to avoid this exercise as it involves balancing on one foot and could put strain on the pelvic area.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a lightweight club to avoid strain on the ankle
  • Keep the foot stable and flat on the ground
  • Maintain a slow and controlled movement
  • Do not force the range of motion
  • Avoid any sharp or jerky movements
  • Listen to your body and stop if you feel pain or discomfort
  • Keep the core engaged for stability
  • Do not over-rotate the ankle
  • Gradually increase the intensity and range of motion over time.

    • Helpful in Diseases

  • ankle sprain
  • arthritis
  • plantar fasciitis
  • Achilles tendinitis
  • shin splints
  • gout
  • osteoporosis
  • bursitis
  • diabetic neuropathy
  • peripheral artery disease

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    Frequently asked questions

     

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