Tried and Tested Lower Back Exercises for better Flexibility

To be a successful golfer, you have to maintain flexibility in your body. A powerful swing is a result of conjunction of hip rotation and shoulders. Lower back plays a major role in the game of golf. If you have stiff shoulders, stubborn hamstrings and tight hips, it becomes difficult for you to achieve an ideal swing. Lower flexibility in the body may also restrain your distance off a tee. When your body is flexible enough, it automatically generates power. The exercises given below should be done 3-5 days in a week for best results. You will notice the difference in just a month.

Exercise 1

To begin this exercise, lie down on the floor or a yoga mat on your side. Your left hip should be touching the floor. Join your knees and bring them forward, bending them at an angle of almost 90 degrees. The right knee will itself rest on the left knee. Extend your arms to your to your front and clasp your hands together. Now, raise your right from upwards off the left hand. Try to take your right arm on the floor at your back, just opposite to your left arm. Do not stretch too much; stay in the pose for 20-30 seconds. This is one round. Do the other round by lying on your right arm.

Exercise 2

Lie down on the ground, cross your right leg over your left leg. Keep your left hand on the right knee. Now, twist your body to your left, and bring right arm to the height of your shoulder. Breathe in and rotate your right shoulder externally, bending your elbow and leading your hand in the direction of your head. Now, exhale and rotate your right shoulder internally, bringing your right hand to your waist. Go over this round for 5-10 times and then switch sides.

Exercise 3

Lie down on the floor with your feet positioned close to your glutes, broader than the width of your hips. Breathe in, lower your knees to your right and exhale while you come back to your previous position. Now, switch sides to repeat this round 10 times in both directions. To challenge yourself more, lower your knees to your right side and position your right ankle on your left knee. Slot in left glute and push left hip to the ceiling. This will increase the stretch in your left hip. Stretch your left arm over your head; the backside of your left hand should lie on the floor. Remain in this position for 30 seconds, and then switch sides to repeat.