Slowly guide your arm to the opposite direction without moving your lower body.Try to have your knee resting on a foam block that is close to the same height as your hip for support.Your top leg is also bent at 90 degrees at the hip and the knee.Lie on your side with both arms directly in front of you at 90 degrees.The second exercise is called the book opener. Slowly begin to rotate towards the leg that is propped, followed by a dynamic step up and rotate towards the opposite side.Put your arms directly above your head and engage your core.With a mobility stick you want to to set yourself up in a lunge position.This one is a great way to work on thoracic mobility while simultaneously focusing on core stability. Without sufficient rotation in your spine, other parts of your body will begin to take an increase in dynamic load, which can sometimes lead to injuries lower down in the chain such as our hips, knees, and ankles. Thoracic rotation is extremely important in several sports such as golf, running, tennis and hockey. Perform about 20 repetitions.Here are a few mobility exercises that can help improve your thoracic rotation. Then without moving anything else, try to rotate your arms and shoulders toward the target. Perform a practice swing and pause at your impact position. Reach the arms back and let the shoulders rotate using your thoracic spine. Now practice the first part of your takeaway. Now without rotating your hips, try to rotate your shoulders back and forth without the alignment rod touching the wall. So stand in your typical 5 iron posture with an alignment rod across your chest and your head on a wall. Now let’s start using your newfound thoracic rotation in golf posture. Perform about 10 repetitions on each side and then repeat the same thing but with your arm behind your head. From there try to rotate through thoracic spine, opening your chest and pivoting over the shoulder on the arm that is down. On your knees, sitting back on the heels place on forearm on the ground and the other one behind your back. On your hands and knees with your butt sitting on your heels and your chin tucked, extend up through your thoracic spine using your hands to press into the ground for help. Try to extend your upper back, backwards over the roller as you go. Place the roller behind your shoulder blades and slowly roll up and down from the base of your neck to just above your lower back. Start by foam rolling your thoracic spine If you like this, and want more detailed instructions we have more in depth programs for upper body mobility for golfers, and lower body mobility for golfers. It’s a 5-10 minute routine that you can do at home to improve your thoracic spine mobility and implement it into your golf swing. Today I would like to show you thoracic spine mobility exercises for golf. If your thoracic spine is tight, it can lead to problems in both the shoulders and lower back. The 2 most common areas where golfers are lacking in range of motion are the hips and thoracic spine. As a result, if you are limited in certain areas it can lead to a reduction in power in your swing and an increased risk for injury while golfing. Thoracic spine mobility exercises for golf might be the most important thing you learn this season.Īlthough golf does not require supreme athleticism, it does require the coordination of the movement of multiple body segments through a large range of motion.
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