Two key points of mobility are the thoraco-lumbar spine (the middle of the back) and the hip joints. Mobility in the thoracic spine is needed for proper shoulder turn. Any limitation there can cause swing faults such as reverse spine angle or flat shoulder plane. You might bend your back or stand up to compensate.
One exercise to help with this mobility is called the Open Book. Begin by lying on your left side with your arms straight out and your knees bent. Keeping the knees in contact with the ground, bring the right arm back behind you, turning the shoulders. Be sure to keep the left arm on the ground. It’s important to turn with the shoulders, not just the arm, and to only go as far as is comfortable. Don’t force it. Return to the starting position and repeat. Doing three sets of 12 repetitions on each side should improve your mobility over several weeks.
Mobility in the hips is important as well for being able to maintain good posture when swinging the club. Limited internal rotation of your hips can cause swing faults such as the sway or the slide.
A great exercise to increase hip mobility is called the Windshield Wiper. Lying on your back, bring your knees up and extend your feet out so there is a 90˚ angle at both your hips and your knees. Place both fists together between the knees and sandwich them firmly together. Holding this position, push the feet out in opposite directions and return them together. Repeat 12 times. Do three sets as part of your regular workout.
Although every golfer I test is different, I see quite a few of them with limited mobility in these two areas, so these are helpful exercises for you to know. If you want to know your specific limitations for your golf swing, it’s best to get tested by a certified professional. Remember, having good mobility not only helps improve your game, but it can also help prevent injuries so you don’t have to stop playing. Have fun.
Joe Lembo is a Titleist certified golf fitness instructor and personal trainer. He can be reached at j5lembo@yahoo.com