Spinal mobility

Spinal mobility

This is a collection of videos that will help you to improve your spinal mobility for golf.

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Spinal mobility
  • Maximal expansive breathing

    This video will help you to improve your diaphragm breathing by training maximal expansive breathing.

  • 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 spinal mobilization

    This is a seated spinal mobilization exercise that will help you improve your spinal mobility and your core control. Start by sitting up tall with even weight between your sit bones. Feel like you pull your spine long and tuck your chin in. Start by trying to push your sacrum straight back and...

  • Half and full thoracic CARs

    Half and full thoracic CARs will help you improve your thoracic mobility.

  • 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...

  • Lat stretch with rotation

    The lat stretch with rotation is a great stretch to help you improve you flexibility for lateral line, as well as hip rotation. This is a great stretch if you have difficulty staying in posture. This is a challenging stretch to add end range strength such as PAILs and RAILs so you will focus on ...

  • Pelvic control series

    This is a series of exercises to help you develop proper pelvic motion in the golf swing.

  • Train for a Healthy Back Golf Workshop

    This is an 80 minute workshop specifically focused on improving your lower back health for the golf swing. You will learn the fundamentals of spinal mobility, spinal stability and rotation training.

  • Upper back mobility workshop for Golf

    This is an upper back mobility workshop for golf. You will learn how the upper back plays a role in the golf swing and how to train for improved upper back (thoracic) mobility.

  • Collapsed quadruped thoracic segmentation with band

    This is a great upper back (thoracic spine) mobility drill to help you improve your thoracic mobility and segmentation. When going through this mobility exercise try to focus on moving only the segment of spine under the band. You will work on flexing the spine or pushing your spine up into the...

  • Thoracic rotation with horizontal adduction stretch

    This is a great stretch if you are looking to improve your backswing rotation and or the width of your backswing. Ensure that you don't move your lower body and you are feeling your upper back rotate into the stretch. Always move into a position that you can relax into and not feel any pinching...

  • Swiss ball rollouts

    Swiss ball rollouts are a great way to begin to improve your core stability and strength. Ensure you are in a good neutral spine when rolling out and try not to loose it. Repeat for 4 -8 repetitions.

  • V-sit thoracic rotations

    The v-sit rotations are an intermediate to advanced core exercise which require good core control. If you have a history of lower back pain or issues this may not be the right exercise for you. Ensure you are in a good neutral spine with both sit-bones grounded. Keep your lower body still and r...

  • Side plank dips

    Side plank dips will help you to strengthen the lateral line.

  • 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.

  • Cross core crunch

    This is a core exercise to help improve your core strength.

  • Collapsed Quadruped Thoracic Rotation Stretch

    This is a great stretch to improve your thoracic rotation. You need to ensure that your lower body stays completely still and you feel your upper back rotate your shoulder under your chin. When creating the PAILs contraction you want to engage the core to try rotate the upper back and with the ...

  • Separation rolling movement drill

    This is a movement drill to help you improve your separation for the golf swing. It will help you to feel how the upper body can rotate without the lower body and how the lower body can rotate without the upper body.

  • Mobility routine for better torso rotation in the downswing

    This is a 20 minute movement and mobility circuit to help you improve your torso rotation through the ball. You will need a yoga block, a roller and a resistance band.

  • 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...

  • Spinal extension stretch

    This is a stretch to improve spinal extension as well as flexion. This stretch also helps to improve core engagement and helps to mobilize the spine. The PAILs and RAILs will also give your core the control to properly move the spine into both flexion (cat) and extension (dog).

  • Golf posture mobility routine

    This mobility routine will help you to create a better golf posture.

  • Half kneeling lateral line stretch

    This lateral line stretch will help you to improve your side bending motion. In the golf swing side bend is extremely important to maintain your posture through the swing. a lack of mobility in side bending can also create increased lower back strain in the golf swing. Repeat this stretch 3-4 t...