Improve Your Spinal Rotation with this Mid Back Stretch for Golfers | Twisting Table

Create Mobility and Flexibility in the Shoulders and Spine

When we're training for golf, we want to focus on creating a mobile upper body over a stable lower body.

Part of this includes creating mobility and flexibility in the shoulders and the thoracic spine, also known as the mid back.

Try this exercise to improve your spinal rotation while also keeping the hips and the core stable.

Video Guide

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Step-By-Step Guide

  1. Come onto your hands and knees.

  2. Stack your shoulders over wrists, hips over knees.

  3. Take your right hand, place it in the middle of your mat right below your face.

  4. Place your left hand behind your head, your elbow is sticking out.

  5. As you inhale, rotate your left elbow up, twisting your shoulders open.

  6. As you exhale, tuck the shoulder under reaching your elbow towards the opposite arm.

  7. Repeat this 5 - 8 times and then switch sides

As you go through this movement, notice if your hips are trying to sway or slide.

Try to keep them steady, remember we’re working on cultivating a mobile upper body over a stable lower body.


How does this stretch improve my golf swing?

The mid back stretch for golfers is a stretch that targets the thoracic spine, or the middle part of your back. This stretch helps improve spinal rotation by increasing mobility in the thoracic spine, which allows you to rotate further during your golf swing. It also helps to reduce stiffness and pain, which can improve your overall golf game.

How often should I perform this stretch?

You can perform the mid back stretch for golfers daily, or as often as needed to improve your spinal rotation. However, it's important to listen to your body and not overdo it, as this can lead to injury. If you experience any pain or discomfort during the stretch, stop and consult with a healthcare professional before continuing.

More Rotation Stretches for Your Golf Swing

More Back Stretches for Golfers

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1 comment

Good back exercise


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