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How to fix your lower back pain in your golf swing!

How to fix your lower back pain in your golf swing!

Today is June 29th, 2018 and we present How to fix your lower back pain in your golf swing!  Fitness Friday #94.  A Golf Video Blog with Mel Sole, Director of Instruction and Master Professional at the Mel Sole Golf School headquartered at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.

How to fix your lower back pain in your golf swing!

Our regular host Carolina Romero aka The Fit Golfer Girl works alongside Dominic Pompile, PT, CSCS, owner of Vado Physical Therapy in Delray Beach, FL, to give you some insight as to what is causing your lower back pain and some exercises to relieve the pain and increase mobility.  As Carolina always says “Let get Started!”

Figure Four Stretch.

Laying on your back put your left foot on your right knee while keeping your right foot flat on the ground. Slowly push your left knee down while making sure your shoulder blades are flush with the floor. Hold for 10 to 20 seconds and then relax the knee.  Repeat for 5 to 10  times per side.

Glute Bridge.

While laying flat on your back and making sure your shoulder blades are flush with the floor,  Engage your abs and push your belly button up towards the ceiling driving your feet through the floor while squeezing your buttocks and hamstrings.  Hold for 2 to 3 seconds and repeat for 12 to 15 reps.

Single Leg Glute Bridge.

Bring one knee up towards your chest and perform a single legged bridge.  Similar to the Glute Bridge and same instructions apply!

Thoracic Rotations.

Lay on your side, hips and knees are bent, your lower arm is stretched out along the floor at 90 degrees to your body. Take your upper arm and rotate towards the rear as far as you can go, maintaining pressure in your abdomen.  This really opens up your thoracic spine! Doing this exercise regularly will be key to decrease stress in the lumbar spine. Do 2 sets of 10 to 12 reps per side making sure not to overstretch or stretch your neck. 

Prone Press Up.

Laying on your stomach and have your forearms and hands flat on the floor. Your hands are next to your shoulders.  Push up gently, stretching your lower back and pushing through your palms, straightening your arms, making sure to engage the top of your buttocks while maintaining pressure in your abdomen.  By doing this we will open up the front of the hips and stabilize the lumbar spine. Perform 2 to 3 sets of 10 to 15 reps.

Source: Carolina RomeroFit Golfer GirlDominic PompileMel Sole Golf School

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