Trunk Strength and Stabilization

Commitment time: 5-8 minutes

Posted: Friday August 14, 1998 07:28 PM

Editor's Note: Alison Thietje is the owner and developer of Total Approach Golf systems. She has been in the health and fitness industry for 14 years and a Certified Exercise Specialist for more than 10 years. She is personal trainer to, among others, PGA Tour players Tom Watson, Justin Leonard and Brad Faxon. Her column appears weekly on CNNSI.com

By Alison Thietje, Total Approach Golf

Benefits from this series:

NOTE: The health and fitness information contained on this site in these work-outs is not intended to be a substitute for medical advice. Consult your physician before starting this or any other fitness program.

Total body strength is needed to play a consistent round of golf, and prevent back pain or recurrence of back pain. The main function of our muscles is to support the skeletal system. From approximately age 20 on, the body weakens due to loss of muscle. We lose an average of 1-2 pounds of muscle every two years. As we age, our posture starts to worsen, our spine is at risk, and we experience aches and pains.

Total body strength is ideal in order to swing the club over the course of 18 holes while maintaining proper spine angle.

The torque placed on the spine, necessary to generate a powerful golf shot while moving the club over 100 miles per hour, puts the unconditioned golfer at risk for developing back pain and/or spine injury. One of the keys to creating solid swing mechanics is to maintain proper spine angle throughout all six phases of the golf swing.

During the next four weeks we will focus on trunk strength as it is the foundation necessary to carry out all other golf strengthening programs.

The four-week strengthening exercise series is like a four-legged chair. If you take one leg off, the chair will fall, and so it is with trunk training for golf.

I encourage you to participate in all four exercises.

Trunk Stabilization:
The Foundation to all Golf Specific Fitness Training

Trunk stabilization is a form of muscle strengthening to support the spine in its most natural and proper position. It trains all four abdominal muscles and lower back muscles to function as a whole unit.

Finding neutral spine position

You may have heard that you should press your lower back to the floor while performing abdominal exercises. Do you walk around all day with your pelvis pushed forward and your lower back flat? If not, then why strengthen in that position? You need to strengthen the muscles to support the spine in its natural and proper position. Developing stabilization and strength in your trunk is dependent on maintaining proper spine position during exercises. We will call this spine position "neutral."

Your first exercise is to find that neutral spine angle. Once you find it, it is important to repeat the exercise daily to develop your own personal awareness/ muscle memory of where the "neutral" position is for you. Keep in mind no two bodies are identical. Therefore no two spine "neutral" positions will be identical. This is why finding and feeling this "neutral" position is so important.

Exercise 1: Neutral Position

Lie on the floor, knees slightly bent, with body relaxed. Placing four fingers across your hip bones (front of lower abs) and thumbs behind pelvis squeeze your hands firmly. This will enable you to feel movement in the pelvis. Press lower back to the floor, then arch the lower back off the floor as high as possible, alternating those two moves while holding in each position for 1-2 seconds. Repeat five times, paying close attention with your hands, and to your range of motion in your lower back. Now relax your lower back and try to find the middle position of both extremes. This is your "neutral" position. Repeat the exercise three times.

Exercise 2: Straight leg curl

While lying on the floor, extend both legs out, crossing one leg over the other. Find neutral position, contract lower ab by pulling your belly button in. Place hands on abs/pelvis (see image No. 1) to feel any movement in the pelvis during exercise. Your goal is to perform 2-second curls, allowing shoulder blades to clear the floor and maintain the same distance between your chin and chest throughout the exercise. Exhale as you roll up, inhale as you roll back to the floor. You should strive for no movement in the pelvis during this exercise, while holding neutral position throughout all reps. Begin with 15 reps and build to 25 reps. Build up to two sets of 25 reps.

Exercise 3: Single toe taps

Begin on your back in "neutral" position, knees bent. Bring both knees off the floor directly over your lower ab. Lower one toe to the ground, keeping the angle at the knee the same throughout the range of motion while contracting lower ab to maintain neutral alignment. If this pulls on your lower back, pull your toe in closer to your buttocks. By bending your knee more and bringing the toe closer to the buttocks it lightens the weight of your leg, therefore putting less strain on the back and abs.

As you progress you will be able to move the toe further away, lengthening the leg and creating more resistance. Alternate simultaneously with both legs. If this pulls on the lower back, work only one leg at a time, finishing all reps on one leg, then repeat with the other leg. Start with 10 reps and build up to 25 reps.

These exercises can be performed daily or a minimum of four times per week.

Special considerations:

If you currently have lower back problems, keep one foot on the floor at all times.

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