Golf Exercises to Elevate the Torso and Pull Shoulders Back

    Published: 06-16-2009
    Views: 28,380
    Dr. Neil King, Founder of King Chiropractic demonstrates golf exercises to elevate the torso and pull shoulders back.

    Dr. Neil King: Hi! I am Dr. Neil King, Founder of King Chiropractic. What we are doing today is, we are going over some exercises that you can do and how to develop ultimate golf conditioning. This is taken from my second book on golf actually called, Ten Weeks to Ultimate Golf Conditioning with my coauthor Michael Romatowski. In that book we talk so much about posture. Our studies have shown that fully 60% of golf success is based upon having the correct posture. What does that mean? That means that you need to be symmetrical; your shoulders need to be symmetrical; you need to have good stability through the abdomen, through the hips, the buttocks and also into the lower extremities. When you think about great golfers, you think about good posture. Even in older athletes you will notice that these people are very symmetrical and as a result very strong and also they can practice and play effectively day after day and that s what we want for you. This first group of exercises that I am going to go over with you are designed to elevate your upper torso and pull your shoulders back. Many people when they address the ball, they are too rounded forward. You can't develop power in your swing if you are rounded forward. We want you to be able to have relaxed shoulders held back in a nice smooth dynamic swing that s based upon what we call relaxing on your ligaments. Now, you can see we are not using a golf-club for this exercise because frankly so many golf exercises don t require a golf-club; that s what you go to the driving range for. The first exercise I am going to do is called a cross crawl. It is the absolute gold standard for developing symmetry and stationary position in here s how you do it. You just lift your opposite arm and opposite leg; what I ll like you do is, is try this with me now. If you can do this exercise effectively for people who have difficulties with their knees or their hips, they can simply start just putting their hands up, one at a time and then working on a marching motion; but I am telling you, this is where you need to go opposite arm, opposite leg -- very important opposite arm, opposite leg and then this is what it looks like from the side. What I d like you to work up to is about 30 times on each side once a day, that stabilizes you from side-to-side and also front to back. The next exercise I am going to give you is a pigeon-toed wall clock we call it. You are going to stand with your feet, pigeon-toed together like this. I want you to hold your abdominals in by engaging you belly button; your thumbs are pointing behind you; you are here, you will hold that for about 30 seconds. You are going to drop down to here for 30 seconds; you are going to drop down to here. When you get to the bottom point, I want you to pull your shoulders in for that last 30 seconds.

    Just a quick review; arms up over head to the back, 30 seconds, 30 seconds pull those shoulder blades back; 30 seconds just like that and I d like you to workup to where you can do about 10 of those. So, we ve worked on stabilizing side-to-side and pulling the shoulders back. One, last exercise for this segment, very important particularly if you spend a lot of your day to computer, like a lot of people do, I want you to put both of your arms straight up over head, nice and relaxed, you are going to elevate, one, two, three; one, two, three. Do that about five times on each side. That s designed to pull your shoulders back and stabilize you. That wraps up this segment; the next segment what we are going to do is, we are going to be working with you, on working on shoulder turn and keeping your neck and upper back relaxed.