If you looked at a replica of the spine and then viewed the distortion caused by the golf stance you could immediately point out the potential problems and it wouldn’t require a medical degree. The point is, you would recognize them and that’s the first step to creating solutions.
The spine is assembled into a series of curves with each vertebra connected to the next with about a 4 degree range of motion. Individually that’s not much movement but collectively the range of motion of the spine is considerable. The opportunity for a life long pain free and flexible back is relative to the maintenance of this movement between the component parts, each vertebra, of the entire spine.
If you have less than perfect posture and don’t participate in sports, you may only suffer from the chronic loss of mobility and fatigue we so carelessly associate with the process of aging. But if you also challenge a misaligned spine in your sport, you may suffer more acute or chronic symptoms earlier in life. That’s because golf stresses the natural curvature of the spine and requires this athletic performance repetitively throughout the game. If, however, you regain and maintain good posture, you will enjoy better health in general and continue to freely and precisely perform well on the golf course.
Add these exercises to the ones recommended in the January issue. Again, check with your doctor before beginning any new program and then be thoughtful and patient in your exercise.
Bridge: Lie on your back with your kneed bent. Squeeze your buttocks and lift a straight back to make a diagonal between your shoulders and your knees. Do not arch your back or create excessive pressure on your neck.
Side Hip Stretch: Sit with one leg bent and one leg stretched off to the side. Lean over to place your hand at or below your knee. Slowly rotate to place your opposite hand on top of your wrist. Over time allow your hands to move lower on your leg.
Kneeling Hip and Shoulder: Kneel on your hands and knees. Drop your hips back over your ankles and place your head on the floor keeping your arms stretched out. Slowly stretch your elbows down.
Relax, bring your hands beside your knee and lift yourself to a sitting position.
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