Reducing Reverse Spine for Golfers

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My golf game has come a long way in the five years that I have gotten back into playing.

I started when I was 12 and played through high school. It was tough to play a lot growing up with limited options in Greater Boston. I actually don’t think I knew of anyone who had a membership to a course.

There were courses but it is not like Southeastern, MA where there are a ton of options to join somewhere.

But I did play a good amount until college. When I was in undergrad I maybe played 6 total times in 4 years. I picked it back up in 2013 when I was in grad school and I have been really serious since.

It wasn’t until I took the TPI course in March 2015 that I really started to make really good progress.

In that course we learned about swing characteristics and what they mean for a golfer. This info was completely new to me. The fitness and assessment stuff was similar to what I have seen before. The golf stuff was all new to me.

Armed with that knowledge I was able to have a better understanding of the swing and what I was doing with mine.

One characteristic that I displayed was Reverse Spine Angle.

The reverse spine angle realization was an important one. It not only affects performance but also has an effect on back pain. I had a back flare up in 2014 and have not had one since addressing the reverse spine in my swing.

I can’t confirm that it was causing the pain but it certainly wasn’t helping. Reverse spine angle is a more lateral movement. This movement combines lateral and twisting force on the spine.

The body would rather rotate through the T spine to get into the back swing. We can look at different movements to help with avoiding reverse spine in the swing. As always, combine your efforts with a golf pro.

Hip Mobility

A lack of hip mobility can result in more lateral motion. To get more rotational movement we have to work on hip mobility. One of my favorites as of late is seated hip rotations. It is simple and effective. Just be sure to release the glutes before trying to mobilize.

Core Stability

A lack of core stability can lead to more lateral than rotational movement. I want to pick on one exercise in particular- the side bend. I see way more harm than good with this exercise.

Instead, we can train to resist lateral movement. Side plank variations are great for that.

Improving lateral core stability will not only increase a resistance to lateral movement but also improve hip mobility.

T Spine Rotation

As I mentioned before the upper back needs to rotate. The compensation is lateral motion. Improving core stability will allow the upper back to rotate better. We can also mobilize that joint.

Using a Spiderman with rotation will help improve rotational ability and hip mobility at the same time.

Lateral Strength

Increased leg strength allows for a stable base to rotate through. Having strength laterally, will build more control in that plane. A lack of strength makes for a weak foundation. Just like a house, a swing without a solid foundation is in trouble.

The best exercise group for lateral strength is lateral lunge variations.