How mobility is holding your golf swing back - and how to fix it.
I’ve never really put much thought into mobility training, so long as I could go out and play a round. It’s always been in the back of my mind that I should probably stretch more, especially as I work a desk job, but I just never seemed to have the time, discipline, or know-how. It wasn't until I started experiencing lower back pain combined with declining swing speeds that I started looking around for some answers.
The leading cause of low back pain is poor swing mechanics. I quickly learned that not only was my swing putting far too much stress on the low back, but that I simply did not have the mobility and spinal rotation needed to correct the issue.
The Loss of Mobility: Adaptive Muscle Shortening
Muscles do not naturally maintain their healthy or ideal range of motion on their own. In fact, it’s just the opposite, especially with the increase of 9-5 desk jobs. Muscles will change their functional resting length to adapt to the length at which they are habitually used or positioned. The process by which muscle fibers physically shorten is called “adaptive shortening.”
The average golfer spends at least 40 hours a week sitting at a desk. Add in time on the couch or driving, and that becomes a lot of time spend with our body in the same position. Combined with the natural aging process, most of us lose the hip mobility and spinal rotation needed for a good golf swing that won't cause injury over time.
Test Your Moblity
Thoracic Spine Mobility Test: Stand about 12 inches from a wall, and bring your upper body so your back is flat against the wall. Keep a natural curve in the spine as you tuck your pelvis under. Bring your palms together in front of you, then extend your arms up and over your head as far as you can. If you can touch the wall with your thumbs without arching your lower back, then you have good mobility in your thoracic spine.
How this effects your swing: If the muscles in the mid-back don't have the necessary mobility, then you will lose the ability to rotate freely when you swing. Not only do you need to bring mobility back into the spine through dynamic stretches and movements, but also strengthen the supporting muscles of the obliques.
Latissimus Dorsi Mobility Test: Stand about 12 inches from a wall, and bring your upper body so your back is flat against the wall. Keep a natural curve in the spine as you tuck your pelvis under. This time, test one arm at a time, so bring your right hand out in front of you, palm facing the left. Extend the arm up above your head, trying to touch your thumb to the wall without arching your back and keeping both shoulder blades in contact with the wall. Switch sides and do the same with the left arm. Take note of any differences side to side, as it is common for golfers to have muscle imbalances.
How this effects your swing: The shortening of the latissimus dorsi or "lat" often effects one side more than the other. As one of the largest muscle groups in the body, this can cause issues at both connection points. First, it will limit the rotation of the shoulder and you may find your fall into the technical fault called "Chicken Wing." Second, it can cause you to fall into anterior pelvic tilt or "S" posture in the backswing.
Shoulder Mobility Test: Stand with your body against the wall, maintaining a natural curve in your spine. Bend one arm to 90 degrees, with your palm facing down towards the floor. Now, raise your hand up towards the wall keeping your elbow anchored against the wall. If you can touch the wall with the back of your hand, then you have good shoulder mobility. Take note of any differences side to side, as it is common for golfers to have muscle imbalances.
How this effects your swing: The shoulder generates up to 20% of total clubhead speed, so if you don't have the necessary mobility in your shoulder, then you may find you your swing is noticeably out-to-in (slices/pulls).
The Mistake Most Golfers Make: Not Having a Mobility Plan
Most of us were taught that stretching for a couple minutes before exercise would help loosen the muscles and prevent injury, but this is not the case. Holding a static stretch for 10 seconds will do nothing to lengthen the muscle, and barely scratches the surface of what needs to happen in the structure of the muscle.
The only way to achieve muscle balance is to practice a variety of stretches over a prolonged period of time (at least 2 weeks), hold each for the appropriate amount of time, and complete in combination with some strength and stability training.
It can be tough to accomplish all that on you own. Even with the best of intentions and a plan laid out by a physiotherapist, it’s easy to never do it at all, or stop as soon as the pain is gone. Functional mobility and strength should be thought of as basic body maintenance, especially for golfers. That’s where we come in.
Dynamic Golfers is laid out in a day-by-day format, with each day having its own 15-20 minute video routine. These videos are designed to be easy to follow, and it’s easy to track your progress as you move through the program. Our unique sequential method targets the muscles prone to adaptive shortening in golfers.
What Our Members Are Saying:
"Love it! I had no idea how to stretch and this program has already opened up a lot of areas in my body I had no clue how to stretch." - Jason
"I bought this program while suffering with low back pain that had brought my golfing to a halt. Within 7 days I was back on the course. Within 4 weeks I'm back in business and I follow the program daily and will continue to do so as I incorporate the strength training plan as well as the daily mobility." - Ben
I've been using this for about a month and I love it. It has helped with my flexibility and overall well being. In 4 short weeks my back doesn't hurt after waking up, I can put socks on standing up, and most of all I can play pain free." - Jarrid
Limited Time - TRY 7 DAYS FREE
Stop procrastinating and living with pain. Start today RISK FREE and unlock your full potential both on and off the course!
ANNUAL
$85
PER YEAR
✔ Daily, easy to follow mobility videos
✔ 15 - 20 minutes in length
✔ $35 savings over monthly membership
✔ Instant access to all videos
✔ Lock in this low pricing for LIFE
✔ 7 Day FREE Trial
MONTHLY
$9.99
PER MONTH
✔ Daily, easy to follow mobility videos
✔ 15 - 20 minutes in length
✔ Instant access to all videos
✔ Lock in this low pricing for LIFE
✔ 7 Day FREE Trial
After your trial, membership is either $9.99/month or $85/year. No contracts or cancellation fees.
100% Guarantee - No Questions Asked, Money Back Guarantee
Even if you forget to cancel, or for some reason you don't enjoy the content and community, we'll refund your last months payment right away. Just send us a quick email and no worries. We're here for the long term and will respect your choice!
