Looking for
more effortless power in your swing with less stress on your lower back? This
two-in-one stretch can help. Targeting pliability through the hip flexors and
mobility through the mid-back, this dynamic drill helps you create better
rotation in your golf swing with less compensatory movement from your lumbar
spine. It goes without saying that the less your low back has to work in the
golf swing, the less discomfort you’re likely to feel after the round.
In addition
to taking pressure off your low back, this drill is also ideal for golfers who
stand up out of posture in the swing. All too often, loss of posture is the
result of the tight hip flexors and rounded upper back we contend with when we
sit at a desk all week. This stretch targets both. Try it as a pre-round
mobility warmup, or after the round to boost your recovery.
To do this
drill, step one leg out in front of you and drop your back knee to the ground.
Sit up tall and squeeze the glute of the leg that’s down and you’ll feel a
gentle stretch through your hip flexor. From there, reach both arms out in
front of you. If your right knee is up, reach your right arm beyond your left
arm, then bring your right arm back as
far as you comfortably can with a bend in your elbow so you resemble a bow and
arrow. You’ll feel a gentle stretch through your mid back as you go into this
rotation.
Then bring your
arm back and repeat for 1-2 sets of 8 reps on each side. Make sure you keep
your lower body still as your upper body rotates to ensure the movement is
coming from your mid back and not your low back. It’s very common for golfers
to be tighter on one side, so feel free to spend more time on your tighter side
as needed.
Give it a try and
see how it reduces low back tension in your swing and helps you stay in posture
for solid contact.
Jennifer
Fleischer is one of Golf Digest’s Best Fitness Trainers in America. Her
articles and research on golf fitness have been featured
in Golf Digest
Magazine and published by the
Titleist Performance Institute. You can subscribe to her online golf workouts
on her website, fleischertourfit.com
to improve your mobility, strength and power for the season ahead.