Golf Exercises for Spine Angle

By Chris Joseph
Michelle Wie maintains her spine angle.
Michelle Wie maintains her spine angle.

A critical element to an effective golf swing is to maintain the proper spine angle. If you lose your spine angle during your downswing, your hips are likely to move forward too quickly and your head will not stay still, which can force your shot to go awry. By performing a few simple exercises, you will be able to keep your spine angle aligned correctly.

Bent Knee Marches

Begin by lying on your back on the floor. Move your knees to the bent position and place your feet flat on the floor while keeping them together. Press both heels on the floor so that your toes are pointed toward the ceiling. Using your elbows and forearms for support, lift your hips off the ground so that they are aligned with your shoulders and knees. While keeping your left knee bent, lift your left heel off the floor about 4 inches, pause for a second, then return to the starting position. Alternate legs until (up to) 15 repetitions are completed. This exercise will help improve the angle of your spine by strengthening the lower back, hips and the backs of your legs.

Stork Turn

This exercise will improve flexibility in your hips that is also important to maintaining a proper spine angle. Stand on your left leg and curl your right foot around your left knee. Without moving your upper body, twist your lower body from side to side, with your goal being to perform 12 repetitions. When finished, shift to your left leg and perform up to 12 more repetitions. For balance, you can hold on to a table or countertop.

Windmill

Another important area for maintaining your spine angle is the upper part of your thoracic spine. This area is responsible for the turn of your shoulders, a vital element of your golf swing. To perform this exercise, it is helpful to visualize being on the golf course. Take a posture as if you are addressing a golf ball. Hold your arms out by your side and begin to rotate them along with your upper body. Perform a total of 12 repetitions.

Photo Credits

  • Chris Trotman/Getty Images Sport/Getty Images
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