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Building a strong back

Thursday February 13, 2003

By KATHERINE ROBERTS
Contributor, GOLFONLINE

The golf swing is a complex biomechanical movement requiring tremendous power generated from a static position. From start to finish the entire swing is completed in less than three seconds. For most golfers this repetitive motion takes place over 100 times in a four hour round. In addition, the average golfer will bend over 30-40 times in a round.

It is no surprise that golf is demanding on the muscles of the lumbar spine or erector spinae muscles. The number one injury seen in professional and amateur golfers occurs in the lower back. When the back is injured, anticipation of pain results in hesitation and tension in the swing.

To properly stretch and strengthen the lumbar region of the body requires a comprehensive approach to conditioning. The abdominals, erector spinae, rhomboid and gluteal muscles must all be taken into consideration. For this section we will focus on strengthening the back muscles.

A few tips when exercising the lower back:

Remember it is critical that you move very slowly and breathe deeply through the nose.
You will feel the back muscles working but should not experience any pain.
To protect the back, always squeeze or engage the buttocks before your begin the poses.

Locust Pose

Level One
Draw navel towards spine, engage buttocks – press palms towards the floor Lift legs and shoulders off the floor. Eyes gaze at the floor. Do not hyperextend the neck.

Place arms wider than shoulder width apart, palms facing each other. Legs are hip width apart. Engage buttocks and draw shoulders away from the ears. Eyes gaze at the floor. Lift left arm and right leg. Hold for five breaths.

Level Two
Lift both arms and legs simultaneously. Hold for five breaths.

Locust Pose
Areas Affected	Golf Benefits
Back muscles	Increases strength and endurance
Glutes	Power and distance
Hamstrings	Reduce risk of back injuries
Upper Back	Supports effective turn
Shoulders
Deltoids

Extended Table Pose

Begin on all fours and draw navel towards spine providing additional support for the spine. Begin by lifting the right leg up, hip pointing towards the floor. Slowly lift the left arm extending through the hand. Hold the pose for five breaths, lifting the leg and arm as high as possible. Note: Do not arch the back. Engage the core of the body to providing more support.

Extended Table Pose
Areas Affected	Golf Benefits
Glutes	Increases strength and endurance
Quadriceps	Power and distance
Hamstrings	Reduce risk of injury
Abdominals/Core	Increased club control
Back Muscles	Supports effective turn
Shoulders
Triceps
Hands/wrists

Katherine Roberts is a nationally recognized writer and presenter on golf fitness. Katherine's unique mind-body approach to golf fitness is available through workshops, retreats or on her award winning videos "Yoga for Golfers...Because Your Body Doesn't Get A Mulligan!". Contact her with questions or comments at www.yogaforgolfers.com or 888-313-YOGA.