Written by Tracy Gregson- BSc BPhty MSportsPhysio
Golf is a game requiring rotation of the body, and this rotation should predominantly come from the mid back, also known as the thoracic spine.
If the thoracic spine is stiff and does not let your body rotate adequately , then we force other parts of our body to compensate for this loss of rotation, especially the lower back and shoulders, which can lead to pain and/or injury.
Looking at the photo below of a professional right handed golfer, you can see that the rotation on her back swing comes from her chest and mid back/thoracic spine, whilst the pelvis, legs and head continue to face the ball.
So how can we improve this rotation in our mid back/thoracic spine?
The best way is to stretch the joints, muscles and connective tissue in the thoracic spine and then strengthen the extra range you gain from stretching.
Below are some exercises that may help improve your rotation and your golf game.
1.Book Openers-To improve the rotation in your mid back/thoracic spine
- Lie on your side with your head supported on a pillow and your knees bent at 90 degrees.
- Reach your arms out in front of you, with your hands together.
- Rotate the upper arm upwards and outwards from your trunk.
- Try to rotate as far as you can, without forcing the shoulder.
Hold in the maximum position.
Note: You can adjust the level at which you rotate by adjusting the angle of your knees.
- Thoracic/mid back rotation in a seated position.
- Sitting with legs hip width apart, lean forwards and place your right forearm between your knees to keep your pelvis stable.
- Activate your abdominal core muscles and turn your chest to the left, placing your left hand on your left hip, or raising your left arm up if comfortable to do so.
Hold for 3 seconds and then return to the front and repeat oin the other side. Do 3 times each side.
- Strengthen that improved rotation.
- Tie a band around a pole, hold the band with both hands and stand in an upright posture, abdominal muscles activated and shoulders back.
- Whilst maintaining this posture, use your abdominal muscles and the shoulder blade and upper back muscles on the right side of your body to pull on the band and rotate your upper body to the right. The pelvis continues to face the pole and the right elbow does not go past the.back of your body.
- Bring your body back to facing the pole and then use your left shoulder blade and upper back muscles and your abdominal muscles to help you turn your upper body to the left. The pelvis continues to face the pole and the right elbow does not go past the.back of your body.
Repeat this 10 times, 3 times a week. This exercise should not cause any pain during or after the exercise.
Please stop the exercise and speak to a health professional if you have any pain during or after this exercise.
- Side bending stretch-this helps to loosen the mid back/thoracic joints and assist with increasing mid back/thoracic rotation.
- Stand in an upright posture, abdominal muscles activated and shoulders back.
- Raise your left arm within a comfortable range and place your right hand on your right hip. Stretch your left arm up and over to the right (within comfort) and stay for 3 seconds and then return to an upright position.
- Raise your right arm over head and your left hand on your left hip and stretch the right arm over to the left (within comfort). Hold for 3 seconds . Repeat x 3 each side, 3 times a week.
I hope you enjoy these exercises and they help you improve your golf game.
If you would like to learn other exercises that may help improve your golf game and reduce your risk of injury, Krystal and I would be happy to do an individualised program following a one on one assessment of your current strength, mobility and fitness.
Just contact us at K2 Health Physiotherapy and Pilates, on 0425773680 (Tracy Gregson) or 0412445099 (Krystal Weir).
Tracy Gregson
BSc BPhty MSportsPhysio
K2 Health
tracy@k2health.com.au