Spinal segmentation is one of the fundamental exercises to improve your spinal mobility and gain proper core control. Good spinal mobility along with proper core control is a necessity for an efficient golf swing. It will also help you decrease your risk of low back injury with golf. You will need a small segmentation tool like an eraser with a piece of foam or a small rolled up sock to use as feedback.

The goal of the exercise is to feel the spine move in segments and not chunks. When you feel the eraser in the back you want to move only the segment that is on the eraser and not the whole spine. Lightly try and push the spine down into the eraser and hold for 2-5 breaths. Repeat for 2-3 pushes per segment. Once you have control pushing down into the eraser then you want to try and lift that segment off of the eraser. To be able to lift off of the eraser you need to stay contracted in the core to have the control to lift the spine off.

Frequency - Daily