Golfers do this EVERY day to improve your Golf Swing

As a golf pro I do this one simple thing every single day to maintain a healthy spine reduce lower back injuries and maintain speed and strength that is spinal mobility and what we're looking at today is how you can work segment by segment through your spine with a band or a weight to create freedom and mobility throughout the most important area of your body the spine why do you need to do this because golf swing puts an awful lot of pressure on your back especially if you got a little bit of early extension or just not the best mechanics what you're going to find is that as we play we're constantly compressing the spine we stand up we lock down and as we move back we go into that bit of extension we put pressure down on the lower back and that is where so many issues lie with golfers so we need to work through the spine segment by segment creating additional range of motion reducing that tension and compression and making sure that you have a restriction free golf swing when you te it up before we get started make sure you hit the golf one app for the best workouts in golf you can get your 7 de free Tri trial with the links below but right now we're looking at how you can have a healthier injuryf free back and you can start with a club you do need to be on some level of raiseed surface doesn't need to be this high this is all I've got but what we are looking for when we go into spinal flexion which is the rounding of the spine is that we actually work piece by piece so instead of working into our hip hinge like we do with so many of our movements in the gym where we push the hips back and maintain that neutral spine position what we are actually looking to do when we work our spinal Mobility is to go from the neck the cervical spine through the thoracic spine which is the middle and down finally into the lumbar so we need to almost peel ourself down so we change up our movement patterns we go from the top so we round down with the chin then we start to work through the thoracic you can feel yourself pushing rounding out that spine as we get down into the lumbar you can feel the leg standing to engage we reach as far down as possible this is why we're on a raise surface you might be able to reach past the toes and then same on the way up you start in the opposite direction work back up through the lumbar through the thoracic cervical and look forwards just like you do in your golf swim we load from the ground up when we go back we get to the top we're fully loaded and then we reverse the sequence on the way down we start to look through the ground turn the hips and fire back to the Target when you work through F spinal flexion we want to work from the top down really rounding the body we get to that full range of motion we breathe and let that stretch set in and then we go back up from the lower all the way through to the upper the best place to start doing this is with a band a strong band because this is going to support your movement and allow you to create even less restriction so if you are locked in terms of the spine you're a little bit compressed and you can't move Mo the right way your body will restrict your movement to avoid injury that's what it's supposed to do but here with the band we're going to Loop this around our waist and allow that to Hold Us in place so our hips stay level and we can work through that range of motion with support get into the band and then pull it forward to some level of tension so right now I can actually lean my body weight forwards and I'm not going to fall to the ground this allows us to access the additional range of motion and do this with the support needed so take a step forwards your feet are going to be just about hip width apart and again exactly the same sequence we start from the upper body our lower body is supported we start from the head we work our way down we roll the spine we keep rolling once you get past the hip the band is going to hold you up and then we get to the bottom really let yourself hang out okay so here we're just trying to create a little bit of separation between the discs you've gone all the way into that position there's no loading on the spine and then you reverse okay so this feels really good you're just trying to create space and Mobility so you work through controlling the breathing all the way through the less stress on your central nervous system the more movement your body will allow so again from the top head down do the cervical through the thoracic into the lumbar your legs are really just supporting the movement a very slight Bend of the knee and here our spine is free and we're just increasing our mobility and then if you're a strong individual Advanced with your training we can load this movement it's called The Jefferson Curl we're going to do exactly the same thing but this time we're going to allow the weight to increase our range of motion even further because we're just hanging out that weight it's going to pull us down and lengthen out even further I have a 35 lb kettle bell 16 kilos and the key here is really to work with control this is not a lift this is about you improving your body mechanics so now that we have the weight exactly the same motion piece by piece through the spine and here we need that raise platform because we can actually allow the weight to increase our range so you can see now even for when I started with the club my hands are now passing the toes I'm increasing that range of motion work back through make sure you r roll out of the movement just the same as you where you roll into it control and repeat so this can be used as part of your strength training as part of your mobility and it's something that I use every single day to ensure that I'm looking after my back with the golf swing the training and everything that goes through you have to do the work if you want the long-term results so should you do this every day to prepare your body to play better Golf and look after it long term yeah you probably should at a minimum look at adding these in 3 days a week 3 four 5 minutes will get you an awful lot of benefit and once you start to feel that you can move through the spine you're going to unlock the hips you're going to unlock your range of motion whether that means a longer back swing or more speed because of the turn through the ball there are going to be serious benefits for your swing and for your body that is what we do and remember go get the golf water out because then you can really see what your body is capable of whilst creating the GOL Fitness lifestyle that allows you to play your best every time you tear it up appreciate you taking the time hit like leave us a comment below let us know what you want to see let us know how you're implementing golf Fitness in what you do and make sure you subscribe and golf strong