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Exercises for more shoulder turn/flexibility/balance that's easy on the back

 ChristopherMcDonald ·  
ChristopherMcDonaldChristopherMcDonald Members  2478WRX Points: 146Posts: 2,478 Platinum Tees
Joined:  in Instruction & Academy #1

Hey Guys,
30 years old here but suffere from a little bit of a pinched nerve in my lower back. My shoulder turn/rotation has gotten pretty bad since I took some time off to let the back heal up. I find myself not hitting the ball very far, or if I really try to poke one out there, I am way off balance. I am hoping to find some work I can do at home off the course to improve my flexibility and balance. I have some work I am doing for my core, so looking mostly for balance/turn related things I can do.

Any opinions/help would be greatly appreciated

Posted:
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Comments

  • cadoipicadoipi Members  153WRX Points: 153Posts: 153 Fairways
    Joined:  #2

    One word: Yoga

    I go to a class meant for men, so the instructor expects everyone to have flexibility issues. It is also easier on the ego when you are not the only person in the class who is stiff as a board.

    Posted:
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  • ChristopherMcDonaldChristopherMcDonald Members  2478WRX Points: 146Posts: 2,478 Platinum Tees
    Joined:  #3

    On -, @cadoipi said:

    One word: Yoga

    I go to a class meant for men, so the instructor expects everyone to have flexibility issues. It is also easier on the ego when you are not the only person in the class who is stiff as a board.

    Yes! Yoga is a part of my back health routine so I'm relatively familiar. Maybe I should be looking to deepen my understanding/practice of Yoga. Usually I stick to my approved routine to strenghthen my back

    Posted:
    Cobra King LTD UST Elements Chrome
    Taylormade '07 Burner 3 Wood Miyazaki B.Asha
    Taylormade '07 Burner 5 Wood Miyazaki B.Asha
    Taylormade '07 Burner 7 Wood Matrix Ozik 6Q3
    Adams XTD Tour 5-GW True Temper Dynamic Gold AMT
    Scratch Tour Issue 1018 56* True Temper Dynamic Gold
    Scratch Tour Issue 1018 60* True Temper Dynamic Gold
    Odyssey White Hot Pro V-Line
    Taylormade Project (a)
  • MonteScheinblumMonteScheinblum Rebellion Golf Southern CaliforniaMembers  19101WRX Points: 1,773Posts: 19,101 Titanium Tees
    Joined:  #4

    Better and freer hip turn

    Posted:
  • ChristopherMcDonaldChristopherMcDonald Members  2478WRX Points: 146Posts: 2,478 Platinum Tees
    Joined:  #5

    On -, @MonteScheinblum said:

    Better and freer hip turn

    Monte! Thanks for responding my friend. How would I go about doing this? Yoga like the poster above said?

    Posted:
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    Taylormade '07 Burner 3 Wood Miyazaki B.Asha
    Taylormade '07 Burner 5 Wood Miyazaki B.Asha
    Taylormade '07 Burner 7 Wood Matrix Ozik 6Q3
    Adams XTD Tour 5-GW True Temper Dynamic Gold AMT
    Scratch Tour Issue 1018 56* True Temper Dynamic Gold
    Scratch Tour Issue 1018 60* True Temper Dynamic Gold
    Odyssey White Hot Pro V-Line
    Taylormade Project (a)
  • YoungJediYoungJedi Ottertail, MnMembers  1561WRX Points: 328Posts: 1,561 Platinum Tees
    Joined:  #6

    Foam rolling every day. IT Bands, hips, and overall belt line, in addition to Lower and upper back. You’d be amazed at what 10 minutes a day does to your mobility and flexibility

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  • ScottboxScottbox EmpireCarpet Members  182WRX Points: 96Handicap: 9Posts: 182 Fairways
    Joined:  edited Sep 10, 2019 #7

    As someone with grade 1 Spondylolisthesis (look it up), I feel your pain... literally. All of the above are great ideas. Pilates is great for flexibility, balance, and core strength. If you prefer to do exercises at home, Golfforever.com is very good and quite reasonably priced (there's an entire section about reducing back pain that's on point).
    Also, pigeon your feet out more to encourage a freer turn. And feel free to let your front heel lift a little.

    Posted:
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  • hoselpaloozahoselpalooza Members  488WRX Points: 177Posts: 488 Greens
    Joined:  edited Sep 10, 2019 #8

    as someone who's also dealt with back issues i recommend finding a good physiotherapist who works with golfers or is TPI certified. and (obviously) take everything you read here with a huge grain of salt and run it by a medical professional who's familiar with your limitations before trying it out on your own.

    that being said, i'm another proponent of foam rolling. for me in particular, i feel rolling out the following helps make a better/bigger turn:

    • tensor fasciae latae (near the hips)
    • upper glutes (be very careful about getting too close to the lumbar spine area)
    • upper back (sometimes a lacrosse ball in a sack is better for this area)
    • under the armpits and triceps

    good luck, be careful, and have fun!

    Posted:

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  • MonteScheinblumMonteScheinblum Rebellion Golf Southern CaliforniaMembers  19101WRX Points: 1,773Posts: 19,101 Titanium Tees
    Joined:  #9

    On -, @MonteScheinblum said:

    Better and freer hip turn

    Monte! Thanks for responding my friend. How would I go about doing this? Yoga like the poster above said?

    It takes less flexibility to rotate them properly. Right hip up and toward target

    Posted:

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