Thoracic Extension and the Lat Length Test
This week’s Topic: The lat length test
This week, we are tackling the thoracic spine (the mid back) extension and shoulder overhead mobility. TPI (Titleist Performance Institute) evaluates these regions with the lat length test. This test biases the lats (latissimus dorsi muscle) for examination, but also requires the thoracic spine to have adequate range of motion. This article will discuss the importance of overhead shoulder and spine mobility, how we perform and interpret the lat length test, and the beginning steps for addressing biomechanics to improve our bodies ability to complete the test.
Why we need thoracic spine extension and overhead mobility in the golf swing
If we imagine yourself bending over to pick something off the ground without bending your knees, your back will go into flexion. If we imagine the exact opposite, we are doing extension. The mid and upper back need to be able to perform extension freely and adequately just as much as it needs to be able to rotate in the golf swing. Similarly, the lats or the giant muscles that attach from the low and middle back all the way up to the top of the arm, need to be able to lengthen enough to allow both of our arms to achieve the top of the backswing position. In this case, if the spinal mobility or the muscular mobility is not adequate, we have a serious problem getting into our backswing position. Watch the video below to see how the thoracic spine and lats can limit our backswing position.
How to do the lat length test
In the video above, you saw a demonstration of the lat test. We stand with our back up against a wall, flat from our low back, mid back, and the back of our head on the wall. If we cannot achieve this position to start, then we definitely have a spinal mobility problem. Once we achieve this position, we need to maintain those points on the wall while raising our thumbs forward and up, eventually arcing back towards the wall and touching the wall, if possible.
Interpreting the lat length test for golfers
Again, if we cannot reach the original position, then we know we have a spinal mobility issue. Afterward, we want to get the thumbs to touch the wall without bending our elbows. From the side view, if we cannot get our arms to block our nose from view, then we have severe mobility issues. Between the nose and the ears still requires a plan around addressing thoracic spine and lat mobility. Covering the ears from the side view is the minimum we would like to see, and still may require a closer look and plan for improving depending on what else the TPI screen reveals. Last, if you can get your thumbs to the wall, without losing contact at the low back, mid back, and back of the head, and the elbows stay straight, then we are good to go!
If we see the elbows bending early and we feel tightness in the shoulder and arm, we may suspect that it is a lat issue as it inserts on the arm (tightness). If we feel or see the low back is trying to arch and come off the wall, we may suspect it is a spinal mobility or lat insertion mobility restriction. Either way, after completing the lat length test, there are many other more specific testing we do at IRPC to get a complete picture of what is going on and create a plan resolve it.
Improving the lat length test: Addressing biomechanics
First, let’s address biomechanics to make sure we are giving ourselves the ability to complete this test and hence reach the positions we need to reach in the golf swing.
1. Addressing spinal mobility (thoracic extension). This is a great drill for building mobility into the thoracic spine. I use this constantly with golfers looking to improve their performance in the gym and on the course. Check out the video linked to see how to perform the drill. (Exercise 1: Foam roll thoracic extension).
2. Addressing lat muscle length. This exercise will help address lat muscle tightness while using breathing and rib cage expansion to further improve our thoracic biomechanics. (Exercise 2: Rack supported lat stretch).
3. Putting it all together. This exercise will put us in a globally extended position, putting added pressure on the spine and lats to be mobile enough to achieve these positions AND string enough to actively stay there. This gives us mastery over the overhead and extended position, helping to translate this newfound mobility to the golf course. (Exercise 3: Shoulder stability complex).
Improving the golf swing: Taking it on the course
What must happen now is we need to take this mobility and learn to use it/ control it on the golf course. Go forward and continue working on the same swing drills you have been practicing, continue your normal warm up and range routine, and feel the difference in your ability to concentrate on the drill at hand. Don’t be afraid to return to old drills that have done you well and see if you can get more out of them now. All things considered, we have improved your ability to create motion where it is needed and have worked to gain control over that motion. Now, we need to practice using it on the golf course. Get some range sessions in, play an extra round, and set up a time to work with your golf professional or swing coach.
-Dr. Nick DC, TPI, CSCS
If you would like a full biomechanics evaluation to correlate to your swing, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379. Dr. Nick Curtis is the leader in golf rehab and performance care at the great golf clubs in Nashville.
