WANT TO HIT THE BALL BETTER / FARTHER. . . STRETCH! (Part 2)
Bob Forman
Certified Golf Fitness Instructor
Director, The Golf Fitness Academy at High Point Regional
Along with gaining a few more yards, improving swing efficiency and playing pain-free are common desires most noted by golfers seeking a golf fitness program. Identifying the golfer’s anatomical deficiencies and then developing a targeted program to address the muscle tightness, weakness and/or imbalance is their ticket. Paramount to all this is stretching.
Internal hip rotation was covered in Part 1. In this article we’ll focus on mid-back range of motion.
Mid-back range of motion refers to the thoracic area of the back just below the neck and above the lower back region. Lack of flexibility in this area can be a factor in a limited backswing, which in turn may take away from the ability to generate additional clubhead speed and rob the golfer of power and distance.
Tightness in the mid-back can also lead up to lower back issues. If range of motion is limited in the thoracic spine, the lower back may be asked to make-up for this deficiency. If taking the club back, for example, is restricted by tightness in the mid-spine, the recourse the golfer would have would be to compensate with additional rotation from the lower back. This additional torque in the lumbar spine, repeated over the course of play, may eventually take its toll, and often does as more than a third of amateur golfers suffer from low back discomfort.
The other factor is that limited movement in the thoracic spine could result in a swing fault that could place additional stress on the lower back. The swing fault, reverse spine, is where the upper body leans back toward the target at the top of the backswing. This does not set the golfer up for a good hitting sequence and can be associated with low back injury, lack of distance, and an inefficient ball flight.
Tightness in the mid-back, especially the target side, may not allow for freedom of movement in the backswing. This restriction may pull the upper back toward the target as the golfer strives to obtain parallel. It could also impact the ability of the golfer to have good extension during the takeaway, reducing the swing arc and distance.
A couple of good exercises to help with mid-back range of motion are the reach thrus and shoulder roll.
Enhancing flexibility in the mid-back area will promote better range of motion in the golf swing and the potential for more distance. It will also help to reduce the load placed on the lower back from the limited thoracic mobility, thereby reducing the severity of this injury trigger. It’s one area often overlooked, but can have a significant impact on your game both from a performance and injury perspective.
