Oct 08, 2015

The golf swing requires adequate and coordinated hip and trunk rotation, as well as adequate power to drive the ball from the core. Lack of sufficient movement and power has been associated with low back pain in golfers. The following exercises may help in maintaining a comfortable and functional golf swing.

Windshield Wiper:

1. Lying on your stomach, bend knees to 90°. While keeping the pelvis and stomach grounded on the table, rotate the feet outward (knees inward) as far as possible without lifting the hip bones from the table.
2. Perform 3 sets of 25.

Hip Flexor Stretch:

1. Lay on your stomach with a towel roll propping up your thigh just above the knee.
2. Use a belt looped around your ankle to bend the knee until you feel a tight stretch anywhere along the front thigh between hip and knee. Keep your pelvis and stomach flat on the table.
3. Hold x 30 sec. Repeat 3x per leg.

Reverse Wood Chop:

1. Stand with the cable pulley to your side. Hold the cable handle with both hands down by your waist with knees and hips slightly bent (athletic stance).
2. Keeping arms straight, pivot slightly on your feet as you rotate the trunk and move the arms up and diagonal. Follow your hands with your eyes. Maintain good posture and use your core to generate the power. Slowly return to start.
3. Perform 3 sets of 10 per side.

Thoracic Extension:

1. Sit in a chair with a back height that comes up to your mid-back. With hands behind head, gently arch back using the chair back as a fulcrum. Draw in the abdominals to protect the low back and isolate extension to the upper spine.
2. Hold x 5 seconds. Repeat 10x. Alternate option: