Spring is officially in full swing, which means that now is the perfect time to get started on refining your golf game. While there are a multitude of different helpful exercises that you can incorporate into your routine, exercises that are geared towards improving and expanding your spine’s mobility are particularly useful for golfers.
With lots of different sources out there to consider, sometimes it can be difficult to pinpoint the most accurate and helpful information. Hence why, in this post, we present exercises that are lifted directly from TPI. In this post, we’ll introduce and outline five, easy-to-do exercises that you can begin practicing today, to start seeing results immediately or shortly thereafter.
Introducing TPI and Outlining Their Contributions to Improving Golf Swing Mechanics
TPI stands for the Titleist Performance Institute, a leading educational organization created by the iconic golf brand Titleist. The prestigious organization was developed to help aid in the study of how the human body functions to the ever-important golf swing. TPI has been researching the swing mechanics of golfers of all levels since 2003. This has led them to compile an incredible amount of data, which accounts for players of all shapes, sizes, ages, and fitness levels. Thanks to TPI’s dedication to compiling data, they’ve been able to discover how a properly functioning body helps enable a player to swing a Golf Club in the most efficient manner possible.
Over the years, TPI has also examined how physical restrictions in a player’s body can negatively impact their golf swing, which is very important data to understand, as a faulty golf swing can result in more than just a poor performance, it can inflict serious harm and injury on the player. TPI has positively impacted the game of golf by creating its one-of-a-kind “TPI Certified’ educational program. Developed by founders Dr. Greg Rose and Dave Phillips, along with 52 other industry-leading experts, the TPI Certification focuses on five unique fields of study: Golf, Medical, Fitness, Power, and Junior Development.
As of now, there are over 19,000 TPI-certified professionals teaching in an astonishing 63 countries. As a global golf juggernaut, much of what TPI teaches is invaluable to golfers of all skill levels which is precisely why we’re drawing on their advice in this post. Below are five TPI-certified exercises that all golfers who wish to improve their swing should incorporate into their fitness routine.
If you’re looking for further golf guidance, including access to in-person TPI training, you can easily search for accredited clinics and individuals on TPI’s website. Their database will connect you with certified pros working in reputable clinics like those at Lakeside Sports Chiropractic + Physical Therapy in Cornelius, North Carolina.
Why Mobility Exercises Matter
Given the premise of golf, many people mistakenly believe that it’s hard to sustain injuries playing the sport. Not only is this not true but you can, in fact, sustain rather serious injuries if you’re not careful and mindful while golfing. In actuality, golf requires its players to possess a great deal of mobility in their bodies. Thanks to research, we know that the thoracic spine is the part of the body that helps to optimize mobility, which is why the exercises presented in this post target the thoracic spine.
Important Things to Know Before You Begin These Exercises
In order to ensure you’re safely and accurately performing the following exercises, make certain that you:
- Have the proper clearance from your doctor or primary care physician to perform the exercises. If you are worried that one or more of the exercises will not be safe to perform for any number of reasons, the doctors at Lakeside Sports Chiropractic + Physical Therapy will be happy to assess your condition.
- Are performing the exercises correctly and as described.
- Have warmed up properly.
- Begin by completing the exercises 3x a week to start.
Exercise #1- Tennis Ball Spine Mobility Drill
For this exercise, you will tape two tennis balls together, before placing them under your thoracic spine and towards the lower part of your rib cage. Verify that the balls are not touching the vertebrae but instead touching the muscles on either side. Perform five small crunches with your hands on the side of your head, then lower yourself onto the balls to perform the second phase of the drill.
Reach your hands into the air above your head keeping your elbows straight, and then drop each arm towards the floor aiming to touch the thumb to the ground. Hold for a couple of seconds before repeating on the other side and then with both arms. Finally, move the balls slightly higher up the back and repeat the process. For the best results, conduct this motion in four to five different positions spanning the thoracic spine.
Exercise #2- Open Books
While you perform this exercise, lie on your side with your knees inline with your hips. (If needed, your head can rest on a pillow or a pad. It is OK to move your head as you complete the exercise.) Take your top arm over to the opposite side of your body. Rotate and let your shoulder fall to the ground. By rotating the torso this increases the length throughout the thoracic spine area. It’s important to keep your pelvis stable so that the stretch is felt primarily in the mid-upper back. Hold the position for a count of five to 10 and repeat several times on each side.
Exercise #3- Anti-Rotation Plank Rows
For this exercise, assume the plank position on your hands. As you raise your hand off of the ground, make a concerted effort to keep the rest of your body still. If you find yourself struggling, the exercise can be made easier by placing your feet wider apart. However, if you wish to challenge yourself, keep your feet closer together. Before you raise your hand, stabilize your core, and slowly row your hands to your side. Lower the hand back down and then repeat on the other side. You can further elevate this exercises’ difficulty level by increasing your weight load with dumbbells or adding in a leg lift, (one leg at a time)
Remember, other than the limb that is being raised off of the ground, no other part of your body should be in motion. This exercise, despite being called anti-rotation will do just the opposite for your golf swing as it works to strengthen the muscles that drive the rotation in your swing. Perform two to three sets of four to six rows on each side.
Exercise #4- Reach Backs
You can complete Reach Backs in one of two positions: sitting down on your heels or on all fours. Once you have assumed either of these positions, place one hand on the head and move the elbow from the floor to the air, rotating through the thoracic spine. Try to be mindful of the position of your pelvis so that there is no compensatory movement that is being added to the rotation. Complete five reps on each side before repeating the drill. On subsequent reps, try to rotate a little further through different spots on the thoracic spine.
Exercise #5- The Spiderman Stretch
The Spiderman Stretch is ideal for increasing mobility throughout the hips and the thoracic spine. In the exercise you will lunge forward, placing both hands inside the front foot before reaching with alternating hands into the air. (You will aid the movement with rotation from the torso.) Proceed to hold the position for a count of five before repeating on the opposite side. To create a more challenging position, keep your back knee off of the floor.
At Lakeside Sports Chiropractic and Physical Therapy, Dr. Jennifer Lidstrom and her team of experts Cornelius Chiropractors and Physical Therapists are here to help answer all your questions. Please feel free to contact us today via phone at (704)-896-8446 or visit us at our new location:
11220 Treynorth Drive, Suite A
Cornelius, NC 28031
United States
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