Golfer's Agenda
Physical Therapy

Improve Your Golf Swing with Upper Body Rotation Exercises

by Pete Draovitch

Efficient coiling and uncoiling of the body around a stable trunk with a golf club whipping action, basically sums up the golf swing. Upper body restrictions may be the result of a tight latissimus muscle, an inflexible thoracic/mid-spine, and/or poor separation between the arms and upper body.

Latissimus muscle tightness can prevent the arms from moving completely across the body or raising the arms overhead. A balance between strength and flexibility of this muscle is necessary for a coordinated, powerful golf swing.

A second area common to restriction is the mid-back area. This part of the spine, known as the thoracic area, serves as the link between the often injured neck and lower back regions. The primary function of the thoracic spine is to provide rotational movement. Poor posture will affect both bony and soft tissue structures in this part of the spine.

Lastly, separation of the arms on the upper body is necesary for effectively creating power. This is a skill that can be improved through exercise and practice, especially if restrictions are evident in the latissimus muscle, posterior shoulder or thoracic spine.

Swiss ball backswing

(A) From kneeling position, lay with abdomen on the Swiss ball.

(B) Lift one arm out to side of the body like you would in your backswing. Keep opposite arm resting on the ball while keeping the back straight. Be sure to keep your eye on an imaginary golf ball to develop functional flexibility. Do 10 reps with two second hold. Repeat on opposite side.

Swiss ball arm/body separation

(A) Stand in address position with ball held between the knees. Keep the trunk facing forward and hold the club the same way as demonstrated in picture.

(B) While keeping the trunk facing forward, rotate arms around the body. Keep club in a straight line. Do 10-15 repetitions, holding each rep 2-3 seconds. This will create separation of the arms from the body.

Active latissimus stretch

	(A) While seated, start by pressing the club up and back, noting where you feel tightest.
	(B) Place the club behind the head at about ear level. While keeping the club in contact with the head, raise your elbows towards the ceiling.
	(C) Elbows should be in line with the hands. Repeat 5-8 times, holding each rep 3-5 seconds. Check the improvement by pressing the club up and back in one motion. an alternative is to simulate backswing and follow through. Great exercise for the course.