Strong back for strong stabilization
Part IV of IV
Posted: Thursday September 10, 1998 05:33 PM
By Alison Thietje, Total Approach Golf
Benefits from this series:
*Increase ability to maintain spine angle during swing
*Improve power, accuracy and consistency in your swing
*Prevent back pain
*Decrease back pain during and after play
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.
During the golf swing, the muscles in the back function as stabilizers. As stabilizers, the back muscles assist the abdominal muscles in helping to initiate and control the forward rotation, transmit the power initiated in the hips and decelerate the body after ball impact.
During the forward swing, gravity and rotational forces are resisted to maintain body position. This counteraction of gravity is maintained primarily by the back muscles. The speed of motion through impact is controlled, at least in part, by the Erector Spinae. The Erector Spinae consists of several combined muscles that form a thick, elongated muscle mass that runs from the top of the neck to the small of the back. The overlapping column of long, slim muscles stretch alongside to the rear of the vertebrae. These muscles link the vertebrae, helping you to stand upright and enabling you to bend and twist.
According to biomechanical research done at Centinela Hospital, the Erector Spinae muscles revealed relatively high and constant activity throughout the uncoiling of the golf swing (the phases of forward swing, acceleration, early follow through and late follow through). If these muscles are deconditioned, they could easily become fatigued, predisposing players to compensory muscle firing as the try to "muscle" the club. This puts the golfer at greater risk of injury.
Posture control and proper spinal alignment throughout the golf swing is needed to perform proper mechanics. If your goal is to attain sounds swing mechanics, strong back muscles certainly will help you achieve that goal.
The following progression of exercises can help you strengthen your back muscles. The exercises are listed 1 through 4. Exercise 1 should be performed until the desired amount of reps is reached and then progress to Exercise 2. Follow this progression through Exercise 4.
Note: Generally, any exercise intended to increase strength should be performed slowly and methodically to maximize physical gains while decreasing the potential for injury. This means NO JERKING!
Exercise 1
Lie on stomach face-down, arm to side. Exhale and slowly lift upper torso off the floor. Hold for 10 seconds. Remember to breathe, then lower back to staring position. Repeat for five reps building to 15 reps.
Exercise 2
Lie face down on stomach with elbows bent and fingers lightly touching ears. Exhale as upper body is lifted off the floor. Hold for 10 seconds. Remember to breathe, then lower to starting position. Repeat for five reps building to 15 reps.
Exercise 3
Lie face down on stomach with arms extended on the floor in front of body. Exhale as body is lifted off the floor. Hold for 10 seconds. Remember to breathe, then lower to starting position. Repeat for five reps building to 15 reps.
Exercise 4
Lie face down on stomach with arms extended on the floor in front of body. Exhale as body is lifted off the floor while simulataneously lifting both feet off the floor. Hold for 10 seconds. Remember to breathe, then lower to starting position. Repeat for five reps building to 15 reps.
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
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