Free Up Your Lower Back with these Four Exercises
Martin Kaymer stretches at the Golf in Dubai Championship.Getty Images
Bulking Up for Golf: The Good and Bad
Get Ready to Go Low with These 5 Simple Fitness Tips
Assisted Leg Lower
- Place a resistance band around the middle of your foot and grab onto each side of the band.
- Extend the leg with the band around it and try to keep it as straight as possible.
- Raise the opposite leg up and down under a controlled movement. Perform 5 times, then repeat with other leg.
Side-to-Side Leg Sweeps
- Lie on your back in a relaxed position, lift one leg about a foot off the ground.
- From there, keep your leg straight and sweep it to the side, and then reverse it the other way.
- Perform 8 times, then repeat with other leg.
Cat & Camel
- Get on your hands and knees (quadruped position). Make sure your shoulders are directly over your wrists, and your hips over your knees. Push your lower spine towards the ground while pulling your chin up towards the sky.
- Then reverse this movement by tucking the neck downward and letting the mid-lower part of the spine follow upward. Keep the arms straight the entire time. Perform 5 times in each position, slowly rotating between the two.
Quadruped T-Spine Rotations
- Kneel on the ground, placing your knees together. Put one hand behind your head.
- From there, rotate that arm’s elbow towards the sky, retracting your shoulder back as you do. Keep the opposing forearm on the ground, and push your hips toward your heels (use a foam roller to bridge the gap if needed).
- Once you get to the top, hold for a second, then bring the elbow back to the ground.
- Perform 5 times, then repeat on the other side of your body.