Golf fitness exercises for T-Spine flexibility, mobility

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Cat in the Wheel

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Last week we introduced a series of golf fitness exercises for flexibility and mobility for the hips into our off-season golf fitness program. This week we will continue on this process and move up the kinetic chain (i.e. human body) to the thoracic spine often referred to as the T-Spine.

Forward lunge with reach

If we refer back to our article describing the mobility/stability pattern of human movement, we are aware that, in order for human movement to occur efficiently, the body must operate in an alternating pattern of mobile and stable joints. This allows the human body to execute movement patterns, golf swing included, efficiently and effectively.

As you recall, our mobility/stability pattern of human movement indicates the ankle, hip, thoracic spine (i.e. t-spine), gleno-humeral (i.e. shoulder joint), and the wrist need to be mobile. Limited mobility caused by limited ranges of motion within any of these joints will cause dysfunction in the execution of the golf swing, resulting in compensations within the biomechanics of the golf swing.

To ensure each of these joints has the required mobility to execute the biomechanics of the golf swing efficiently, it is necessary for us to implement a series of mobility and flexibility exercises for each of these joints (ankle, hip, t-spine, shoulder, wrist) within the kinetic chain.

Up to this point we have addressed the ankle and hip and, as stated above, this week we will turn our attention to the thoracic spine. The thoracic spine is essentially the upper portion of the spine between the shoulder blades. It is necessary for this portion of the spine to be mobile for efficient human movement and execution of the golf swing.

Often times, the golfer will have limited t-spine mobility resulting in an inability to rotate around a fixed spine angle in the backswing. This results in a myriad of swing faults, such as over-the-top, reverse spine angle, and early extension. Not only does limited t-spine mobility lead to such swing faults, it often results in lower back pain and injury simply because limited thoracic spine mobility forces the golfer to create rotation in the lower back.

So, in order to prevent these swing faults, remove the likelihood for injury, and provide the golfer with the physical foundation to execute the golf swing, it's very important that we ensure the golfer has the required levels of mobility in the thoracic spine.

The process by which we will achieve this outcome is through the implementation of both flexibility and mobility exercises for the t-spine. These exercises will improve both the joint range of motion and extensibility of the soft tissues (i.e. muscles) associated with the t-spine.

To begin the process of addressing the mobility and flexibility concerns with the thoracic spine, we will begin with the Cat In-the-Wheel stretch. This flexibility exercise addresses the extensibility in both the lats and musculature associate with the thoracic spine.

Begin this exercise by placing both of your hands on the floor directly under the shoulders. Position both of your knees directly under the hips, eyes looking down and back flat. Slowly extend your back upward towards the ceiling by lifting the hips. Continue to arch the lower back upward until it is rounded.

Slowly pull your hips backwards towards the heels and keep both hands in place. Continue to pull the hips backwards until the glutes are resting on your heels. Hold this position for 30-45 seconds.

The second exercise, Forward Lunge with Reach, in addition to addressing joint range of motion issues in the t-spine also incorporates the lower body into the exercise.

This is an ideal exercise to improve thoracic mobility and dynamically train the lower body. Begin this exercise standing upright, feet together, arms resting at your sides and eyes looking forward. Step forward with the left foot into a lunge position. Plant the left leg on the floor, toes pointed forward, torso upright, and lower your hips to the floor by bending both knees. Lower the hips to the floor until the left thigh is parallel to the floor.

At the bottom position of the lunge, elevate both arms overhead and keep the elbows straight. Pause for one second, lower the arms, and return to the starting position of the exercise. Repeat the exercise with the opposite leg. Alternate back and forth for 10-15 repetitions.

Keep in mind the importance of thoracic spine mobility relative to the golf swing, and the numerous swing faults resulting from limited t-spine mobility. Next week we will continue with the development of your off-season golf fitness program with the inclusion of additional golf fitness exercises to improve your game.