- So many of my patients who come into the clinic
with back pain caused by golf.
Have got a bit of a hip problem and a hip mobility issue.
And reason being is when they swing through a ball,
instead of moving the hip forward,
they don't move the hip forward at all.
The hip stays still
and all the rotation comes from the back,
putting a lot of pressure on the lower back.
So the first thing we need to do
is increase the mobility of the hip.
And there's two exercises I'm going to show you for that.
The first one is the Brettzel 2.0,
and the second one is a Pigeon Stretch.
Really good exercises to increase that mobility.
Okay.
Let's get started on the Brettzel 2.0.
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So this next exercise is called the Brettzel 2.0.
And what you need to do is sit like this
with your upper leg perpendicular to the wall.
My lower leg is straight behind me.
I've got a 90 degree angle of my knee.
90 Degree angle in both knees.
And placing both my hands
about 30 centimetres in front of me.
So about a foot in front of me.
And the first thing we're doing,
is turning now my left shoulder backwards.
Now this already gives me a nice stretch.
In this case, in my left hip.
So turn it backwards, breathe into the stretch.
You make sure you breathe out whilst you're stretching.
If this goes well, what you can do now
is straighten your knee.
Now do the same thing.
And you're really gonna feel that on the outside of your hip
now, straighten your knee.
And hold this again and breathe out into the stretch.
Hold this for about 10 seconds.
If this goes well, what you can do is now place,
I'm now gonna place my right hand underneath my left hand.
And we're gonna lean into the stretch.
Always keep my left elbow straight,
lean into the stretch and now lean towards my right.
Now that really stretches the hip out
and then push my left shoulder back.
Hold it for again for about 10 seconds.
And repeat about five times.
Let's call the Brettzel 2.0.
Let me demonstrate to you on the other side.
So leg perpendicular to the wall,
other leg straight behind me,
my hands are now 30 centimetres in front of me.
I'm now turning to the right.
Hold this for a little bit.
If this goes well, I'm straightening my right leg.
Sitting in this position here,
when forward a bit.
I can really now turn even more,
or place my left hand underneath my right hand
and fall away to, in this case,
my left side, to keep my left elbow straight.
And you can really feel that one on that hip now.
Hold this again for about 10 seconds
and repeat five to 10 times.
Really a good exercise to stretch out the hip.
So another great exercise to improve
the hip mobility for your golf swing.
Is the Pigeon Pose.
And what you need to do, is go on all fours first,
and this case straightened out the right leg.
Now move the left knee forward,
crawl with your foot to the edge, to the side of your mat.
So now what I'm doing is,
I'm working on external rotators on my left hip,
and I'm working on the extension of my right hip.
And I'm moving my arm forward.
I'm leaning over the hip.
And I'm pushing my left hip back a little bit.
Really try to extend my right leg at the same time
and hold the stretch for about five to 10 seconds.
And repeat about five times on each side.
Really good stretch as well,
to get more mobility in the hips.
So the first strength exercise I'm going to demonstrate
to you, to create this rotational core stability
for your lower back is, probably the best one out there.
It's called the Pallof Press.
And what you need is,
you need an elastic band for this exercise.
You make sure you take off slack.
So we have a bit of tension on the band.
I've got about 30 centimetre space between my feet.
All I'm doing now is, I've got the band straight ahead of me
and I'm now extending my arms.
So what this does is the elastic bands are trying to pull me
towards my right,
but I have to stabilise myself with my core muscles
and make sure I stay in the middle.
So hold this here now for eight to 10 seconds,
come back again, do the same thing.
And I do eight repetitions to start off with.
Then I take a 20 second break.
I go to six,
I take a 20 second break.
I go to four and I do two.
I obviously need to do both sides.
This is called the Pallof Press.
If this is too easy for you.
Either you take a bit more stretch
or you use different band with a bit more resistance.
But the two most common mistakes I see with this one
is one people do not extend the arms fully
that's number one or two.
They start off with too much resistance.
So they're really struggling to get everything going.
They can't extend the arms
and the lower back rotates anyway.
This is an absolute, fantastic exercise
to stabilise your lower back during those Golf swings
and decrease your back pain with golf.
Now, another great and simple exercise
to improve your rotational core stability strength
is using a side plank with a Theraband.
So what you do is,
I'm wrapping the Theraband around my elbow
this case I'm holding it in my hands,
just to shorten it a bit.
I'm going to the side plank position,
supporting myself on my elbow.
And all I'm doing now is, I'm going up slowly
and come down again slowly.
And you do about three sets of each 10 to 15 repetitions.
Great exercise, do it slow.
Watch your breathing, make sure you both sides,
very, very important.
And it's a great exercise
to increase that lumbar rotational stability,
and thereby decreasing back pain when you're playing golf.
I hope these exercises that I've demonstrated to you,
will help you to improve your golf
and to reduce the back pain whilst playing your round.
If you found any value in this video,
don't hesitate to just comment on the video
or give me a thumbs up or subscribe to my channel.
So for now,
I'd like to say, take care of yourself,
take care of someone else well, if you can,
and bye for now, bye-bye
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