Wondering how you can improve your golf swing and protect your body from injury? Read below for two important tips and drills that will help you keep your swing efficient while reducing the risk of aches and pains. Golf is a competitive sport that consists of many skillful micro- and macro-movements, so correcting your form will keep you active on the course with a better score.
The Importance of a Good Foundation
The first tip is to set up a neutral spine in your golf stance. There are many advantages to getting this right. A neutral spine means your back is straight. Two common postures that create inconsistencies with performance and increase physical strain are the “S Curve” and “C Curve” postures. These two posture setups allow for mistakes in your club path during your swing and could be the reason why you are hooking your shots.
The second tip is to maintain normal pelvic mobility. Throughout your entire swing, your pelvis is moving to allow for fluid transfer of body parts working together to achieve optimal contact. If you have stiffness in your pelvis or back, this could lead to unwanted strains on muscles and joints while also messing up your swing.
Two Drills You Can Do
Pelvic Tilt Exercise
Lay on your back with your hands on top of each hip bone (iliac crest). Tilt your pelvis backward (posterior) to flatten your back, and then reverse the motion by tilting your pelvis forward (anterior) to arch your back. Complete 3 sets of 10 repetitions of this movement. When your pelvis is positioned in the middle between maximum flattening and arching of the back, that is what is called neutral (i.e. neutral spine).
You can do this exercise with your golf club. Start the drill in a standing position, and imagine there is a waist-high wall in front of your feet. Position your pelvis in the neutral position. The neutral position will straighten your spine for an optimal swing. Then shift your pelvis/hips back to get into your ideal setup position. By shifting your pelvis backward, your knees should flex approximately 5 degrees. The imaginary wall is there to stop your knees from flexing a lot, like if you were to squat. You can practice this hip hinge for 3 sets of 10 repetitions so that you can improve your proprioception and muscle memory.
It’s important to achieve a good setup position for your golf swing. In fact, 18 of the last 20 major championships were won by players advised by a TPI Certified Instructor, and we’re proud that Dr. Christopher Gomes is a Certified TPI instructor. If you have mobility limitations that prevent normal movement in your swing or would like to be evaluated using the Titleist Performance Institute client exam to assess your golf-specific movement patterns and receive a thorough corrective exercise plan, Give us a call today at (781) 859-4189 or request an appointment online.