I’ve talked before about creating more power through your swing by training with “golf-like” exercises. Now I want to talk about increasing range of motion to lengthen your swing. The longer your swing, the more time you have to generate that newfound power. Revisiting our discussion of planes, let’s consider where we move when we swing a club. From back-swing to follow-through we’re looking primarily at two planes: frontal (at our sides) and transverse (rotational).
Today we will try a stretch to get at the quadratus lumborum (QL) which lives in the lower back region, running from the iliac crest (hips) to the bottom of the ribcage on either side of the spine. Working almost entirely in the frontal plane, the QL controls lateral flexion, or side-bending, by means of its strength and flexibility. A flexible QL allows for greater back-swing (and therefore potential) while a strong QL helps begin and support the swing and follow-through.
Have a seat on a bench, chair or even the front seat of your golf cart. Brace your left elbow inside your left knee, allowing your hand to rest on the right knee. Place your other hand on the side of your head and lift your elbow straight up overhead while slightly lowering your left down the inside of your knee. You should feel a stretch on the right side of your lower back, belt-line to ribcage. Hold this for 5-10 deep breaths and repeat on the other side. This is a great one for daily maintenance and pre-match preparation, so don’t be shy.
Next up will be a stretch that addresses transverse flexibility through the core, so be sure to tune in!
Jon Frothingham is a NASM-CPT certified personal trainer at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.