Training and Translating Thoracic Rotation to the Golf Swing

Golfers know it, swing coaches know it, rehab professionals know it, and performance and fitness experts know it. Thoracic rotation is important. TPI has done the measurements (refer to the previous article and podcast: The Seated Trunk Rotation Test), we need access to spine rotation to get into golf positions and we need to be able to do it easily enough to be dynamic and strong through it. So how do we go about improving measurements of thoracic spine rotation? And how do we translate that to the actual golf swing?

Measuring spinal rotation.

First, we need to collect accurate data on spinal range of motion. The previous article talks about this. To summarize, we need to assess how far the player can rotate without accounting for help from the pelvis, hips, and everything else below it. We use TPI’s seated trunk rotation test to give us the initial sense of how well a player can move with these constraints (with no help from hips and below). We can take things a step further by using a lumbar locked testing position (see previous article) to really see the angle of rotation the golfer has access to. We also use extremity testing and breathing to assess the motion at the spine and rib cage. A chiropractic spinal exam takes us all the way to a complete understanding of the spinal motion availability.

How do we improve thoracic spine rotation in the clinic and gym?

This really depends on the golfer in front of us and where we are starting from. That being said, I will focus purely on thoracic spine rotation and limit interventions at the rib cage, spinal adjustments, and soft tissue treatments for this article.

First, we can begin by strictly improving our mobility in the thoracic spine. As mentioned in the last article, we need to appreciate the value of creating separation between the spine and pelvis. So, to create passive mobility in the spine and respect the principle of creating separation, we can use this kettlebell thoracic spine opener drill.

After we improved access to thoracic spine mobility, we want to learn to use it more actively. We need to do this before going directly to the range. We need to re-teach the body how to use it directly. This wall thoracic spine opener is a great step in the right direction for that.

Now, there is much more that needs to be done and can be done to address everything that is associated with thoracic spine rotation, but we will be concise here. Both of these drills included an element of thoracic spine rotation with pelvic stability (separation) and directly addressed thoracic spine rotation. After getting the golfer to optimal ranges of rotation, we can start working on dynamic range of motion and transitioning the thoracic spine mobility to the golf swing.

Translating thoracic spine rotation to the golf swing.

It is vital that we translate our mobility to the golf swing. Some ideas to keep in mind include the use of the trunk and pelvic separation to create speed and power in the swing. This is called the kinematic sequence. Check out this video describing it more.

We can help create the transfer to the golf course with explosive movements and by creating environmental constraints that work to help maintain a golf position. Here are a few options for creating golf specific thoracic spine rotation transfer…

We want to encourage the spine to rotate while creating separation and recruiting power from the legs, as we would do in the golf swing. This takes advantage of the improved range of motion in the spine and the practice/ motor control of creating separation from the pelvis from our earlier drills and adding speed, upright stance and balance, and the complexities of power production.

The golf course.

The last thing we can do is be aware of our thoracic spine rotation in the golf swing. At Integrated Rehab and Performance Center, we do not give swing lessons to clients or patients, but we will recommend a drill or two that will help bring awareness and encourage the golfer to learn to integrate their new mobility and control in the golf swing. This then gives them the option to work on whatever swing characteristics they or their swing coach recognize with more ability to sense and create thoracic rotation. This means the YouTube video or swing coach can recommend a drill or a position that might require adequate levels of thoracic rotation to get into, and you will be able to do it without creating compensations elsewhere! Now we can truly practice productively. Here is an example of a swing drill that can start cueing us to use what we have been training.

Conclusion.

The treatment for addressing thoracic spine rotation in the golf swing will look different for every individual golfer. We need to assess which regions in the spine are not moving efficiently, where and how the rib cage needs to be addressed, what muscles are involved and need to be worked on, and how the skeleton around the thoracic spine is affecting it. There are therefore many ways to go about addressing our findings, but key concepts include incorporating separation, progressing from a more passive thoracic spine mobility intervention to an active one, incorporating it into a more dynamic movement, and last integrating it into the golf swing. Give this sequence of exercises and drills a try and see how you feel!

-Dr. Nick DC, 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.