Elevate Health and Performance

LOW BACK PAIN GOLFING?

A reverse spine angle is the number one cause of low back pain in the golf swing according to . The reverse spine angle swing characteristic is when the upper body leans toward the target excessively during the backswing.

There are multiple physical characteristics your body must need to help prevent this, but for today’s purpose we are going to talk about maintaining a neutral pelvis. We talked about the importance of a neutral pelvis to reduce early extension a couple times already. Starting to see a trend how important the pelvis is during the golf swing?

This exercise is a good place to start, but don’t take it lightly. It is called the dead bug and I’m sure you see the resemblance 😂 There are many variations of this exercise, but this relates very well to the reverse spine angle.

This teaches you how to maintain a neutral pelvis/stabilize core while moving your extremities.

Start on your back, with your knees bent and arms up towards the sky.

Next we are going to find your neutral pelvis. Arch your low back, flatten your low back, arch it again then find a good spot in between for neutral. Do not let your low back arch during this exercise.

Once you find neutral, slide your left leg down and lower your right arm towards the ground. Again, do not let the low back arch. It defeats the purpose. Only go as far as you can while maintaining that neutral pelvis. Then switch sides.

If you can’t perform this without the low back arching, most likely you have a mobility issue in the low back that needs addressed. Find a certified expert on their website and get yourself screened!

Hope this helps! Share with a friend!

NEED MORE ROTATION?

Two weeks ago we talked about the importance of mid back rotation and how it can produce more club head speed and consistent ball striking.

This exercise is a progression from the exercise we demonstrated two weeks ago.

Sit on a chair or stability ball. Grab a pvc pipe, broom stick, etc. and place it behind your back like you would for a squat. Cross your legs and keep the knees together. Whichever leg is crossed in the front, rotate toward that side.

Rotate the trunk/mid back as far you can. Once you reach a stopping point, side bend to the same side as far as you can. Hold that position with three deep breaths in and out, then side bend back up to neutral.

Rotate a little bit further, then side bend again with the same breathing pattern. Continue this process until you can’t rotate any further.

Repeat on the opposite side and remember to flip your crossed legs.

This exercise will really allow your body to feel comfortable in rotation. Give this a try or share with a friend!