Spinal mobility is crucial to the golfer, not only to maintain proper posture throughout your swing but also to allow the body to move smoothly through all rotational ranges of motion. This exercise will not only help you develop mobility in spine, but in the torso, shoulder, hips and neck.
Start in a plank position.
Bend one knee, lifting your foot off the ground.
Rotate your body and place the lifted foot on the ground behind you.
Lift the arm from the same side that the foot is lifted and stretch it over your head so that your arm is fully extended.
Hold position for a moment and return to the start position.
Repeat on opposite side.
Repeat motion for 8 to 10 repetitions on both sides.
This exercise will help golfers increase mobility in the spine as well as strengthen core muscles.
Never attempt to press up beyond your ability or to the point of pain. Work on this exercise in parts. Start by just lifting your foot, then work up to rotating body and extending arm.