If you do only one exercise for golf do this one…
As a Chiropractor I want to see people take care of their back and be able to do the things they want to do. As a golfer and a Golf Fitness Instructor (through the Titleist Performance Institute) I want to see people play better golf. In light of both of these desires I give you one exercise (done a couple of different ways) to reach both of these goals.
When you watch a super slow-motion video of the golf swing of tour players you will notice that during the downswing, there is a separation of movement between the upper and lower body. This allows the player to generate more power in their swing but to do this we need good mobility in the mid and lower back.
The first component of this exercise is to stand with your bum against a wall. Now take a stance like you are holding a 7 iron and then fold your arms across your chest. While maintaining good posture, you will rock your upper body back and forth while keeping your lower body stable against the wall. This movement will help to loosen up your lower back and rib cage and help prevent injuries.
Once you feel like that swing type motion is easier step forward away from the wall. Take your “7 iron” posture and once again we want to do the same swing motion back and forth keeping your lower body stable but this time you don’t have the wall to stabilize your lower body so you must engage your lower body stabilizers.
The last thing to do is basically the opposite of what you just did and that is to stabilize your upper body and swivel your hips. Please be careful to make sure that you are rotating your hips around your spine and not “sliding” or “swaying” from side to side as this will lead to some bad swing habits (ie: slice). A good way to avoid this would be to watch yourself in a mirror.
If I can be of further help with this exercise or golf related exercises, or you have an injury that you need help with or wish to prevent future injuries, please call me at my clinic at 403-251-0002.
Dr Brad Pritchard DC
Oak Bay Family Chiropractic
151, 2515 90th Ave SW