fitness friday
5 moves to make your lower back feel way better
The ugly truth about the biomechanics involved in making a proper golf swing is that it's not good for your spine, particularly the vertebrae of the low back.
The two big issues: First, your lumbar spine does have some ability to twist, but not much. If those bones are hyperrotating every time you swing, you're likely going to feel some lower-back pain eventually. The second problem is compression. A normal human being experiences wear and tear on the bones of the spinal cord from a host of activities of daily life. And the older you get, the more likely that compression is going to cause you pain or discomfort. Unfortunately for golfers, that compression is exacerbated by the actions of a golf swing (side bending, squatting etc.).
Just reading this probably makes you want to run out and get a massage, but you can save a few dollars by doing this five-exercise routine designed by Golf Digest Certified Fitness Trainer Jordan Rudolph, who trains golfers at Unity Fitness in La Crosse, Wis.
"My golfing clients definitely report low-back issues more frequently than non-golfers," he says. "But they counter those problems with some decompression exercises."
Here Rudolph will demonstrate five great moves to help your low back.
CHILD'S POSES WITH FEEDBACK
Roll up a towel or shirt and wedge it at your hip crease. Rock back to squeeze the towel/shirt, letting your body sink into it. Hold for eight breaths or rock in and out of position eight times.
STRADDLED PRONE CROCODILES
Anchor your elbows and forearms into the ground while you lift one leg up to your side. Arch your upper back by pulling your shoulders back as you drive your body up from the ground. Look up as you arch. Do one set of 10 reps on each leg.
PRONE-PRESSES (COBRAS)
Lie on your stomach and place your hands in a comfortable position at shoulder height. Starting with your upper back, drive your body away from the ground to arch your spine into a reverse extension. To avoid pain, only drive yourself up high enough to allow full breathing. Do one set of 10 reps, taking a relaxed breath through each.
90/90 SUPINE PELVIC TILTS WITH FEEDBACK
Put a pillow or pilates ball between your knees and place your heels on a bench, couch or chair that allows your ankles, knees and hips to form 90-degree angles. While slightly squeezing the pillow or ball, move your feet outward just enough to cause your hips to rotate inward. Gently tilt your pelvis backward letting your hamstrings tighten and your butt to slightly lift off the floor. Do this for 10 breaths (in through the nose and out from the mouth).
SUPINE BENT-KNEE TRUNK ROTATIONS
Lie on your back with legs bent to 90 degrees and a pillow or pilates ball gently squeezed between your knees. Let your knees fall to one side to create rotation as you maintain a gentle squeeze on the pillow or ball. Rotate as far as you can so long as your opposite shoulder blade stays on the floor. Do eight reps in each direction, with a subtle exhale through each rep.
