One of the most important assessment tests for a new client is the range of extension of their “golf spine” – both the upper back (thoracic spine) and the lower back (lumbar spine).
In this article I’d like to focus on your upper back and its ability (or lack thereof) to extend, or to bend backwards.
In the golf swing, the majority of your rotation comes from your thoracic spine.
In todays workplace culture and lifestyle, most of us are in forward-bending, or flexion oriented positions all day long i.e. sitting at the computer, driving etc.
As you become more flexed forward in your upper spine, you severely limit your ability to rotate and get any length on your swing.
This mobility drill using a foam roller will assist you in increasing your golf spine extension, and create better range, consistency and power with all of your clubs.
NOTE: If you are over the age of 50, or have any evidence of arthritic conditions in your spine, please seek clearance with your medical professional before performing this mobilization. You will likely feel a significant stretch, but there should never be any sharp pain. STOP immediately if you have any radiating symptoms.
Foam Roller Thoracic Extension
1) Start by laying face up with the foam roller perpendicular to your body and right at the lower edge of your shoulder blades.
2) Place your hands behind your neck as shown. Do Not Pull On Your Head or Neck!
3) Exhale as you relax and extend over the foam roller. Pause at your bottom range position and hold for 3 seconds.
4) Repeat the extension and 3 second pause two more times on that segment (3 times total).
5) Roll the foam down your spine about 1-2 inches, and repeat the 3 extension repetitions.
6) Work your way down to your mid-back, but stop at least 2 inches above your low back. DO NOT ROLL THROUGH YOUR LOWER BACK.
Perform this golf spine extension drill 1-2 times a day, especially after being seated for a long period of time, and before a round of golf.
Give it a shot, and then give me a shout on your results in the comments below.
Let’s get after Old Man Par!
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