Golf Stretches For The Lower Back

The twisting and turning movements performed in a golf swing place a great deal of strain on your lower back muscles. In order to be able to endure the practice repetitions required to perfect your golf swing, your muscles need to be strong and flexible. This is especially true for the core area--your abdomen and lower back muscles. Training programs for the core area should include exercises to strengthen and stretch your lower back muscles. A strong and flexible core will help to generate power and speed for improved technique.

Full Back Stretch

This exercise stretches the muscles in your upper and lower back. Lie on your back and bend your knees, bringing them into your chest. Place your hands behind the back of your knees to keep them close to your chest throughout the stretch. Begin the stretch by rolling your body back lifting your hips and feet over your head. Continue the stretch by rolling forward, lifting your head and shoulders off of the floor until your feet touch the floor. Contract your abdomen to keep your knees close to your chest. Complete 10 to 15 rolls forward and back.

Chair Stretch

This exercise stretches your upper and lower back. Stand about two feet behind a chair with your feet shoulder-width apart. Extend your arms forward, placing your hands on the back of the chair at about waist high. Bend your upper body forward until your head is at hip height, keeping your arms extended forward and your hands on the chair. Lean your body weight back, stretching your spine. Hold for 30 seconds, and then slowly lift your body back up to the starting position. Caution for low back discomfort, keep your knees slightly bent.

Lying Leg Crossover Stretch

This exercise stretches your lower back and oblique muscles, which are your side abdominals. Lie on your back with one leg extended to the floor and the other leg extended towards the ceiling. Extend your arms out to the sides at shoulder height placing your palms on the floor. Begin the exercise by slowly lowering your extended leg across your hip and over to the opposite side, as close to the floor as possible. Press down with your hands to keep your shoulders on the floor. Hold for 20 seconds, and then lift your leg up returning to the starting position. Repeat the stretch on the other leg.

Cross-Legged Spinal Stretch

This exercise strengthens your hips and back. Sit on the floor with your knees bent and your legs crossed. Extend your arms down at your sides placing your palms on the floor. Contract your abdomen to keep your back straight. Begin the exercise by bending your upper body forward and down, extending your arms, reaching forward towards the floor. Bring your head down towards your ankles and hold for 30 seconds. Slowly lift your upper body returning to the starting position.