You need both strength and flexibility in your body’s core.
The muscles in the middle of your body help you rotate your torso to generate power while stabilizing your lower back, which protects it from injury. But there’s a lot more to building your core than endless crunches, according to TPI-certified clinical doctors of physical therapy Gerald Loehr and Laura Liebesman of Northern Westchester Hospital, a member of Northwell Health. Working with Athletes Warehouse performance coaches Cassie Reilly-Boccia and Nick Serio, they showed us three ways to build the core of your golf swing.
Begin by lying on your side, with your elbow placed directly below your shoulder, so the two joints are in a straight line. Bracing your abdominals, raise your hips. Your feet should be stacked on top of each other, and your hips should be in a straight line and perpendicular to the floor. If you have trouble with that at first, try it from the knees instead of your feet.
Sit on a chair with your core engaged and your chest elevated, so your weight is through your sit-bones. Do not lean back on your tail. Reach out your arms in a T-shape. Prepare by inhaling, then exhale while rotating your entire upper body — face, chest, and arms — in one direction. Inhale while you return, then exhale while turning the opposite direction. Do your best to keep your hips and legs still and square with the front of your seat.
Start on all fours in a crawling position, with arms and thighs perpendicular to the floor. Brace at your abdominals and then slowly lift one leg and the opposite arm forward and upward with the thumb pointing toward the ceiling. Hold for a few seconds, then repeat with the other arm and leg. Maintain a neutral spine the entire time.