Learn how to loosen tightness in your upper back, mid back and shoulders to allow you to rotate your thoracic spine better. This will help with improving your golf swing, tennis swing, or baseball throw and swing.
Hi this is Dana Ranahan at Body Works Physiotherapy and today I’m going to show you a stretch for helping open up your upper back and allow you to rotate a little bit better for golf season, after working out in the garden or if you’re doing a throwing or a swinging sport like tennis or baseball. So first off I’m going to have you lie down onto your back and we’re going to start with your knees together and your feet together and spine centred on the floor. Now I’m going to have you open your toes and heels to keep yourself a nice line here between here, bring arms out to the side and palms towards the floor. Now we’re going to work on a rotation, so be careful if you have problems with your lower back pain, there shouldn’t be any lower back pain with this. As you breathe in, rotate your legs to one side and take your head to the opposite side so you should be getting a stretch through your chest or through your mid back, depending on where you’re tight and in this position, I don’t want you to force rotation any further. From here you’re going to work on breathing into where the tension is. For me I feel the tension in through here, breathing into there, as I breathe out thinking about lengthening my waist on the right side. So basically from my armpit towards my waist I want to lengthen, thinking about my arm getting longer and my knee getting longer. So lengthening one side rather than creating more of a twist and I would about 3 to 4 breathes here. Come back up to neutral then work the opposite way. Breathing in as I rotate, as I breathe out lengthening my arm and my waist on this left side, breathing in to where it’s tight, breathe out lengthening. Again for 3 or 4 breathes each side coming back to neutral. And after that you should feel a bit better. If you have any other questions, check out our website at www.body-works.ca