Week 1: Spinal Mobility
6 Week Golf Mobility Program
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2m 42s
In the first week of the program we will focus on spinal mobility. For your exercises you can program them as follows:
Segmented cats/dogs (daily): 2-3 repetitions
Side lying open books (daily): 3 repetitions/side
Seated thoracic rotation stretch (3 days a week) - 2 min stretch followed by a 15 second PAIL and a 15s RAIL
Lateral line stretch (3 days a week) - 1-2 min stretch followed by a 15 second PAIL only
Up Next in 6 Week Golf Mobility Program
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Segmented cats and dogs
This is a spinal mobility exercise to help you to improve your lumbar (lower back) and thoracic (upper back) flexion and extension. Proper spinal segmentation is a key to helping you improve your golf posture and set up as well as your rotation in the backswing and downswing.
Work slowly throu...
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Seated thoracic rotation stretch
This is a thoracic rotation stretch to help you improve your thoracic mobility. This is also a great stretch to help you to activate your core to effectively rotate your torso and thoracic spine.
Frequency: 2 - 4 days a week @ 60% effort
Technique:
- Start by sitting upright with a neutral sp... -
Lateral line stretches
Lateral line flexibility plays a roll in creating an effective backswing and an efficient downswing. It will help you maintain your posture in the backswing and help to create a better backswing path. It will also help you maintain your posture into the downswing and post into your lead hip mor...