Low Back Injury Prevention Program
Low Back Injury Prevention Program
•
30s
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 the golf swing. The hips also play a crucial roll in lower back health as they are the main rotational contributor in the swing. If your are stiff and don't rotate well your lower back will be at risk for injury.
To help you program your exercises please see video or below:
Frequency:
- Daily exercises - breathing exercises, cats/dogs, CARs, core exercises
- PAILs and RAILs stretches (ie 90/90 stretches) - 2-4 days a week @ 30-50% (recommended for beginners)
- PAILs and RAILs stretches (ie 90/90 stretches) - 2-3 days a week @ 60%+ effort on PAILs and RAILs
** Caution - read your body and never move push through pinching or pain.
Up Next in Low Back Injury Prevention Program
-
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...