Side lying open books (thoracic rotation)
6 Week Golf Mobility Program
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4m 23s
Side lying open books are a great way to improve your thoracic rotation and your separation in the golf swing. Improving thoracic rotation can improve your backswing rotation and rotation through the ball. It is also very important for proper movement in chipping and putting.
When performing the open book keep knees stacked and from belly button down still. Try to feel rotation through your upper back (from bottom of the ribs to the top of the shoulder blades). Once you are in a full rotation, deep diaphragm breath into the upper back and when breathing out completely relax and rotate further.
3 repetitions per side with a 2 breath hold
Up Next in 6 Week Golf Mobility Program
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Week 2: Hip mobility
The second week of the program we will focus on hip mobility. For your exercises you can program them as follows:
90/90 external hip rotation stretch or bench 90/90 (3 days a week): 2 min stretch followed by a 15 second PAIL and a 15s RAIL
90/90 internal hip rotation stretch (3 days a week):... -
90/90 external hip rotation stretch
This is a 90/90 external hip rotation PAIL/RAIL stretch. This stretch will help to improve your hip external rotation for better rotation in the golf swing. This also improves the hip capsule for better mobility through the hip.
Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAILs ... -
Bench 90/90 external hip rotation str...
If you struggle getting into a proper 90/90 position on the floor this is a great option to get better alignment with the spine and a better neutral pelvis. This stretch is great to help you improve your hip mobility and the capsule tightness. You want to maintain a slight lower back arch and h...