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.