Back Stretches: Three Stretches for Fast Improvement

Without back stretches in the game of golf, the lack of agility and power in the back reduces the ability and capacity to complete a full backswing. The upper back, more specifically, must not be inhibited in any way.

In order to maintain an erect upper back throughout the golf swing, flexibility is key. When you swing a golf club at over 100 mph, it’s crucial to deliver as much concentrated power as possible against the ball.

The stretches listed in this article will allow you to turn more easily through your golf swing.

These back stretches are listed to help you complete an overall back stretch routine. The upper, middle and lower back all work separately yet together.

If one muscle is not functioning properly, for example, odds are, another one isn’t or soon won’t.

These three sections of the back, then, must all be stretched simultaneously.

The Shoulder Blade Stretch

1. Find a corner where to walls meet at a ninety-degree angle.
2. Face the wall with your feet together. Raise your arms up to your shoulders at chest level. Your arms will be in about the same position as if you were going to do pushups.
3. Put each palm against one of each wall. You’ll be very close to the corner now. Your feet should be about 2-3 feet from the corner still.
4. Lean into the wall. Your nose will go into the corner, but not against it. Your body will angle at about 30-40 degrees to the corner.
5. As you’re leaning into the wall, you will feel a slight pull of the muscles of your upper back, between the shoulder blades. Hold this for 15-20 seconds and do as needed.

The above stretch is one of the best back stretches for the shoulder blades.

The Cat Arch Stretch

(Hint: It’s best to use a Yoga mat on the floor for this one.)

1. Get on all fours: knees and palms equally apart, forming a square with your body.
2. Keep your neck straight, with your eyes looking out in front of you.
3. Now, arch your back. Think of a cat stretching for this one. Your back—from shoulder blades to mid-back—should form an upside down U. Hold for 15 to 20 seconds and do this two times.
4. You can reverse the stretch by pushing (dipping) your chest and stomach towards the mat or floor. This time, however, make sure to look up to the sky and not straight. Hold for the same amount of time.

You can switch these back stretches back and forth or do the arches and dips together.

The Lower Back Chair Stretch

1. Sit on a chair with your hands placed on each knee or inner thigh.
2. Spread your legs apart, about eighty percent as far as they will go.
3. Relax your upper body, and keep your hands on your knees (or right above your knees).
4. Push your head and chest between your legs. You want to make sure not to bounce. Your head shouldn’t fall much past the groin area.
5. Change the positioning of your hands from the inside part of the knee (or thigh) to the outer knee or thigh. This will stretch different ligaments in the back. Hold each of these hand placements for 15-20 seconds and do as needed.

Americans spend billions of dollars each year treating back pain. Additionally, thousands of people miss work, endure hours of pain and lose hundreds of hours participating in daily activities they love most.

Back pain is not synonymous with aging: Just because you get older does not mean you should in any way be suffering from back pain.

Complete stretching exercises like these back stretches every day.  You’ll feel better and more prepared before your next round.

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