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

[ChristopherMcDonald]

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

 

[cadoipi]

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.

[ChristopherMcDonald]

> @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

 

[MonteScheinblum]

Better and freer hip turn

[ChristopherMcDonald]

> @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?

 

[YoungJedi]

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

[Scottbox]

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.

[hoselpalooza]

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!

[MonteScheinblum]

> @ChristopherMcDonald said:

> > @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