These 2 Mobility Drills Will Make Your Golf Game Legendary

Most golfers know that they need to keep their shoulders, wrists and hips mobile to maintain a consistent, competitive and pain-free golf game. But few golfers know the importance of spinal mobility. In particular, thoracic spine mobility.

The thoracic spine is the area of your back attached to your rib cage. It starts at the base of your neck and ends at the bottom of your rib cage, which is the upper part of your waist. Spinal mobility is dependent on each vertebrae moving independently over the next one. In my practice, 90 percent of the patients I see have limited thoracic spine mobility.

Over half of your backswing comes from thoracic rotation.

When your thoracic spine rotation is reduced, your swing will be compromised. That can lead to injuring your shoulders and low back.

Our body loses thoracic mobility for two main reasons. The first reason is due our increasingly sedentary lifestyle. The second reason is because most motions we do in life are in the front of our body, using a pushing motion more than a pulling motion. As a result, we get what us chiropractors call “upper cross syndrome” with its characteristic stooped posture, rounded shoulders, and a forward bent neck. This postural characteristic greatly reduces the amount of spinal rotation and limits the ability to create a good turn in the backswing.

How to know if you have decreased thoracic spine mobility.

Here is a Seated Trunk Rotation Test developed by Dr. Greg Rose and the wizards at the Titelist Performance Institute. Keep in mind, a self-assessment is not as thorough as seeing a professional, but it will help you feel your limitations. When you are ready for a full assessment of your movement as it relates to golf, a great option is to see a TPI certified provider like Dr. Annie Armstrong at Head 2 Toe Spine and Sports Therapy. In the meantime, do this simple test to see where you are at.

  1. Place two golf clubs on the ground at 45-degree angles on either side of your position. These will be used as reference to measure your rotation.
  2. Sit in an upright position with your knees and feet together. Place another golf club across your shoulders and hold it with your arms in a “W” position.
  3. Using the thoracic area of your spine, rotate both to the right and to the left as far as possible. See if you can rotate past the 45-degree range marked by your golf clubs on the ground.

Many golfers compensate by rotating their shoulder blades back and forth. This gives the appearance of having a good shoulder turn, but they actually lack true thoracic spine rotation. Holding the golf club on your shoulders locks your shoulder blades so you can access your true thoracic rotation for a real picture of your spinal mobility.

Here’s what can you do about it:

  1. Perform thoracic mobility drills on a foam roller.

Position 1:

Sit in front of the roller, with your hands behind your neck, head completely relaxed into your hands. Lean back over the roller, slowly moving from the top of your shoulder blades to halfway down your back. Lift your booty up slightly off the ground and roll your spine looking for the sore spots. When you have found a sore spot, relax into it and trigger point it. Tilt side to side, whatever feels good. It may be uncomfortable – this is normal in the beginning.

Position 2:

Lay the long way on the roller. Hold your arms out to the sides with your elbows bent at 90 degrees. Let gravity pull your arms towards the ground, feeling a stretch in the front of your chest.

2. Actively stretch your thoracic spine with the Open Book exercise.

This is a fantastic exercise for increasing your thoracic mobility. And it feels great!

When to bring in a mobility pro

If you are experiencing shoulder pain, neck discomfort, low back pain, or you just can’t hit the ball as well and far as you would like to then you have a mobility problem.

If you want help taking your golf game up, we can help. We are certified in the TPI golf swing and the SFMA full body functional movement screen.

The best part is we know how to fix these golf-related mobility limitations!

We are master mobilizers and guarantee we can help you achieve greater mobility. Call us at (425) 776-2936 or visit our New Patients page to take the first steps towards improving your swing today.

The Real Deal on Pregnancy and Chiropractic Care

August 31, 2023

If you’ve ever pondered whether chiropractic treatments and pregnancy go hand in hand, you’re in for a treat. You might have heard the common myth that chiropractic care is off-limits during pregnancy. However, we’re here to bust that myth wide open. Thanks to the expert insights of Dr. Tim, as heard on the popular podcast…

Read More

Decoding Low Back Pain: Unmasking the Misconceptions about Sciatica

August 17, 2023

Do you often experience a shooting pain that starts in your lower back and radiates down your leg? If so, you may be suffering from sciatica or maybe not. In order to understand what’s going on we have to start looking at what sciatica is and what causes it? It’s time to debunk the misconceptions…

Read More

Beware the Backyard: Protecting Your Low Back

August 10, 2023

The serene backdrop of our backyards often conjures images of relaxation, family barbecues, and a touch of weekend gardening. Rarely do we associate this calming space with potential health hazards, especially to our lower backs. Yet, a recent episode on our very own “Movement is Medicine Show” featuring Dr. Ashley aimed to shed light on…

Read More

How Athletic Trainers Can Help You Heal Faster, Get Stronger, and Prevent Injury

June 28, 2023

Let’s dive into the unique world of athletic training and chiropractic care, and find out why this power-duo is all you need for your recovery and well-being journey! 1️⃣ Speedy Recovery: Our athletic trainers are like your personal bodyguards on the sports field, always ready to spring into action. Teaming up with our chiropractors, they…

Read More

Learning to Move Again: The Challenges of Post-Surgery Rehab 

June 14, 2023

The long road back after an ACL tear – what to expect in ACL rehab. If you’ve recently torn your ACL or had reconstructive surgery, you probably have a lot of questions about what rehab and recovery entail. The road ahead may seem long, but don’t lose hope! With hard work, perseverance and the right…

Read More

Reclaiming Your Groove: The Journey from Chronic Pain to Fluid Movement

May 25, 2023

Physical activity can be both a boon and a bane. While it empowers us, enriches our lives, and strengthens our bodies, an unbalanced approach could lead to chronic discomfort and limitations in our mobility. This intriguing conundrum has been thoroughly explored by Dr. Ashley, an insightful and dynamic member of our team, who brings a…

Read More