4 Movements to Improve your Spinal Mobility In the Golf Swing
This week, we’ll explore how to achieve a longer backswing without unnecessary compensations. We'll dive into the importance of full spinal mobility and outline how you can begin developing or enhancing it. Concepts like the kinematic sequence will be broken down and applied directly to your body and your golf swing for practical insights and improved performance!
What is required for the backswing?
First, what is required from the spine in the golf swing? Ideally, we can get to at least 45 degrees of true spinal rotation to help contribute to pelvis, hip, and knee rotation in a back swing. The key here is to get enough runway to then create as much speed as possible in the downswing. That being said, we cannot sacrifice other joint positions and biomechanics at the expense of what appears to be more backswing. What this is instead is compensation, and poor timing and inconsistency of the swing are the consequences. So, we need to create an effective swing that does not overload our physical ability (strength and mobility).
To achieve a consistent, repeatable, and efficient swing, we need to make sure we are taking full advantage of the kinematic sequence. The kinematic sequence is a concept that permeates all treatment plans here at Integrated Rehab and Performance Center. Check out the video below to learn more about how the pelvis, trunk, arms, and club move relative to each other in an effective sequence for the golf swing.
The Golf Kinematic Sequence
Testing our spinal mobility and strength
So, how can we test our mobility and strength to know if our spine has the physical characteristics necessary to produce our best golf swing possible? We can use this simple test below, the lumbar locked test…
We expect to get 45 degrees of rotation in our trunk with this test. The testing position helps to lock the lumbar spine and pelvis from rotation, giving us a measurement more specific to the thoracic spine, the prime area of rotation in the spine for the golf swing. This test also ask’s us to rotate against gravity, assessing our ability to create active rotation, or our strength to create this rotation.
Failed the thoracic spine rotation test?
Try these 4 drills in sequence or in a circuit. The drills below are designed to address the rib cage and thoracic spine to create space, relative motion (motion of one joint on the other, oppose to chunks to joints moving as one), and strength/ endurance.
Exercise 1: Scaps high and wide
This is an early stage drill I will use with patients with shoulder pain, neck pain, mid back pain, and even low back pain. Further, anyone who is showing a need to improve rib cage and thoracic spine mobility will be getting this exercise. To do this drill well takes practice and it can be difficult to nail down. But, when we start doing things correctly, it is great at relieving the concentric orientation (tightness) of the muscles of the upper middle and lower back along with those of the shoulder complex.
To do this drill correctly, focus on:
Pulling the scaps or shoulder blades out wide by pulling tension into the foam block (light tension)
Think about reaching out and away with the elbows, not the hands! Reaching with the hands will emphasize elbow extension, we want shoulder protraction and elevation.
Maintain this outward reach from the elbows the entire time.
Do for 30-45 seconds reaching and rotating at a slow pace.
Drill 2: Kettlebell thoracic rotation with pelvic stability
This drill is great for passively getting us into positions of more thoracic rotation. We do this while also keeping our pelvis and lumbar spine relatively “locked” with our hip positioning, focusing on true spinal rotation.
Keys to this drill:
Keep top side knee at belly button height, elevated on an object. Do not let your knee leave this position!
Keep the kettlebell centered over your shoulder as you rotate down.
Breath in and out while in the bottom position, slowly, then return up.
Do 8-10 slow reps each side.
Drill 3: kettlebell side-to-side swing
This drill gets us weight bearing, actively creating and absorbing rotational force while maintaining our ground contact.
Keys to this drill:
Keep full foot contact.
While you swing, think about letting your arms and shoulder blades pull towards the floor, opening space in the mid back to improve your spine rotation.
Do for 30-45 seconds, increasing kettlebell weight and resistance as you improve your ability swing without losing balance.
Drill 4: Standing banded back swing
This drill is important for improving our maximal active range of motion in the golf swing while weight bearing and maintaining our posture.
Keys to this drill:
Maintain hip, knee, and trunk angles as you rotate through the hips and spine (don’t start to stand up!)
Use your full rotation, getting into the fullest back swing you can against the resistance from the band.
Do 5-6 slow reps.
Conclusion
Optimal thoracic spine mobility is fundamental to achieving a powerful, efficient, and injury-free golf swing. The technical demands of the swing require precise coordination and proficiency from multiple joints, and having the physical capacity to execute these movements without compensating is crucial. A thorough assessment of your physical capabilities is the first step toward building a swing that not only improves your handicap but also ensures longevity and minimizes injury risk for years to come!
-Dr. Nick DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
Instagram @Integrated.Rehab.Performance
