By Sean M. Cochran
Special to PGATOUR.com

Last week, we started breaking down the golf swing and began, of course, with the address. Simply put, we’re looking to build the flexibility and strength needed to get into the proper address position. We mentioned the hips and hamstrings as two of the major problem areas for an amateur. This week, we’ll focus on the third area that can impede the individual from getting in the proper address position -- the lower back.

Flexibility in the lower back is one of the most prevalent areas of weakness, injuries and may be the biggest problem causing area in relation to the golf swing. Think about it: if your lower back is tight or weak or lacks flexibility, how can you get into the proper position at address to swing the golf club? You can’t.

The reason why many people complain of a tight lower back is just that the back is not strong enough or does not have enough endurance or is simply inflexible. The lower back is comprised of a number of muscles, more than you can count on your hands. So, today we’re giving you an exercise that works on eliminating the tightness in the lower back and improving the flexibility of the muscles. This exercise, called Straight Leg Rotational Hamstring Stretch, works the lower back as well as the hamstrings (which we know need to be flexible) in a rotational movement. That rotational element in this exercise is very important because the golf swing is dependent on that rotational movement of the body. This exercise is very easy to perform and I recommend it’s done on a daily basis or before you swing a club on the range or the course.

Of course, please remember, before starting an exercise routine, or changing an existing one, it’s best to consult a physician. Also, when doing these exercises, please take each one to your own level of tolerance, perform it in the correct position and maintain a range of motion that’s in your comfort level and perform repetitions in accordance to your level of fitness. The most common mistake I see is a person sacrificing correct technique to do a few more reps. That defeats the purpose of the exercise. It’s better to do fewer reps, but do them all correctly than do more reps using improper technique.

Also, please remember it takes time to develop things like flexibility, endurance, strength, balance and power. It’s not done overnight. The body takes time to adapt -- and it will adapt -- but you must be consistent with the exercises and training. That’s the mental battle that many people lose because they don’t see immediate results, become frustrated and quit the training. Be patient, consistent and good things will happen.

The setup for this exercise is very easy. You begin by placing your feet parallel, shoulder width apart. Standing up straight, extend arms overhead and clasp hands together. Begin the exercise by slowly extending your arms toward top of shoes, keeping your legs straight through the movement. Continue to extend downward to your own level of tolerance. When you start to feel a stretch in your lower back or hamstring, that’s when you stop the movement downward. You don’t want to push through the position because that’s what leads to strains and possible injuries. Once extend downward to your level of tolerance, pause for 2 or 3 seconds, then return to starting position.

Next, rotate your torso, shoulders, head and arms, right and with your feet staying in place, slowly extend your arms toward your right foot to your own level of tolerance. You’ll feel this more on the left side of your hamstring and lower back. Pause for two or three seconds at the extended position then return to the starting position. Then repeat the same sequence to the left.

I recommend 15 to 25 repetitions each session. If you take what we discussed last week with The Spider and use it in conjunction with this exercise, the areas that can impede your ability to set up in correct address position will, over time, be solved. Remember, flexibility takes time and exercises must be done on a consistent basis and your body will adapt and improve flexibility. It’s not an overnight process, but within a timeframe of four to six weeks, you’ll definitely notice the difference.