Low Back Injury Prevention Program

Low Back Injury Prevention Program

This is a group of exercises that can help you reduce your risk of lower back injury in golf.

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Low Back Injury Prevention Program
  • Low Back Injury Prevention Program

    The low back injury prevention program is designed to improve your spinal mobility and control along with your hip mobility. Golf is a purely rotational sport which puts a high demand on the lower back. The spine needs to be able to move segmentally with good control to be able to move well in ...

  • Diaphragm breathing progression

  • Spinal segmentation

    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 ...

  • 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...

  • 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...

  • 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 ...

  • 90/90 internal hip rotation stretch

    The 90/90 internal hip rotation stretch will help you to improve your hip rotation for a better golf swing. Optimal internal hip rotation is needed for a proper loading into the trail hip in the backswing and a proper rotation and post into the lead hip in the downswing. Restriction in internal...

  • Hip hinging

    Hip hinging is an important exercises to help you isolate the hip with forward flexion and reduce lower back rounding. This exercise will also help you obtain a better golf posture and help you use your lower body more effectively in the swing.

    Frequency - Daily

    Technique:
    - start standing t...

  • Side plank

    The side plank will help you develop stability in the lateral line. Specifically you will improve strength in the obliques QL and muscles in the side of the hip. Start on your knees and then gradually build to your feet. Repeat 2-3 sets of 10s each side and gradually build up to 2-3 sets of 20...

  • McGill Crunch

    The McGill crunch will help you strengthen your anterior core. Specifically it aim at the higher core with bringing the ribs down. This is a great exercise to help you improve your core strength and to help you maintain posture in your swing. Move slowing feeling a segmental crunch up and down...

  • Bird Dogs

    Bird dogs are a great way to improve your core stability. Try to maintain a completely stable core and only progress to adding in arm and leg movement when you can easily perform the basic bird dog.