Golf Stretch for Lower Back Pain: Window Washers with Lauren McMillin

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How to Open Your Lower Back and Hips for a Better Golf Swing

Proper hip mobility and relief from lower back pain are some of the most critical components when it comes to having an effective, efficient, and repeatable golf swing.

Use this golf stretch for lower back to warm up before a round of golf to help loosen up the back, shoulders, and the hips.

Lower Back Stretch for Golfers Video Guide

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This golf stretch for lower back primarily loosens up the muscles of the lower back and hips, but is also a great stretch for the shoulders.

Step-By-Step Instructions

  1. Start on your back with your knees bent and back flat on the floor

  2. Heel-toe your feet out wide. If you're on a yoga mat, have your feet as wide as the edges of your mat

  3. Bring your arms out to your side bent at 90° and being the backs of your hands and arms to the floor. It's okay if your arms don't touch the floor

  4. As you inhale, slowly drop your knees over to the right as far as they can go without feeling any discomfort. Keep your feet where they are

  5. As you exhale, carefully bring your knees back up to center

  6. Inhale again and drop your knees over to the left, same idea.

  7. As you exhale, bring your knees back to center

  8. Repeat each side about 10-20 times

  9. For those who are more advanced, you can reach your arms straight up behind you as you lower your legs

​​Featured: GoGolf365 Instructor John Novosel, Jr.

Benefits of This Golf Stretch for Lower Back

Increased Range of Motion

By practicing this lower back golf stretch, you can increase your range of motion in your hips and lower back, which can help you achieve a fuller and more efficient golf swing. A more fluid and wider swing can lead to more power and distance in your shots.

Improved Posture

Stretching your lower back also improves your posture, which is important for a consistent and accurate golf swing, and stretching your lower back can help improve your posture.

By releasing any tightness or stiffness in your lower back, you can stand taller and more upright, which can help you achieve a better position at the top of your backswing.

Reduce Risk of Injury

The golf swing can put a lot of stress on your lower back, and stretching can help reduce your risk of injury. By stretching your lower back, you can increase your flexibility and mobility, which can help you avoid strains and sprains that can occur during the swing.

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How often should golfers stretch?

Golfers should stretch 2-3 times a week for 15-20 minutes. It is best to incorporate stretching both before and after playing golf.

What tips should golfers keep in mind while stretching?

Golfers should always warm up their muscles before stretching and avoid bouncing or jerking motions. They should also focus on their breathing and make sure to hold each stretch for at least 30 seconds. It is important to listen to your body and stop if you experience any discomfort.

Are There Any Other Stretches I Can Do for My Lower Back?

Yes, there are several other stretches that can help improve your lower back flexibility. Here are some links to other lower back golf stretches from Lauren McMillin:

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About Lauren

With extensive training in Chain Reaction Biomechanics, Lauren McMillin’s main focus is to assist athletes in cultivating integrated joint and muscle stabilization, improve their mobility, achieve a greater range of motion, and learn sport-specific kinematic sequencing. 

Lauren’s YoGolf Performance is based on the science of the biomechanics of the golf swing.  The combination of exercises Lauren focuses on will lead to all athletes feeling better and perform their best, regardless of age, experience, or injury.

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I had back surgery 6 weeks ago and these streches has increased my mobility more than the ones my therapist gave me

Terry Yeager

love all your exercises You rock. i am 70 years old and these are great exercise for my age Hugs

Santleben Dale Ann

Omg an exercise I can do. Thank you.

Boni L Loudon

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