Thoracic Spinal Rotation – the Key to Good Separation Between the Upper and Lower Body
Thoracic Spine Image
Why do golfers need good thoracic spine rotation?
Good thoracic spine rotation is one of the keys to good separation between the upper and the lower body. It is necessary to achieve a good x factor at the top of the backswing, and to maximize power and yardage in the golf swing. Poor thoracic spine mobility will make it very difficult for a golfer to maintain spinal posture through out the range of motion of the swing. This may be manifested as lateral motion – the sway and slide swing faults, or vertical motion – loss of posture on the back swing or early extension on the down swing. Either way shot consistency is decreased with the introduction of these swing faults.
What then is considered “good” thoracic spine rotation?
Over 60 degrees is typical in the top touring professionals. The average middle aged golfer will present with only 30-40 degrees of rotation, and there may or may not be a difference between and right and left side rotation.
How do we measure the amount of rotation available in the thoracic spine?
Your TPI golf fitness professional will perform a the “Half Kneeling Rotation Test” to assess the component of your golf fitness profile. The test involves measuring thoracic rotation from a half kneeling posture in two positions.
- The first position is with a dowel or club held across the front of the shoulders. The lower body must be kept stable with the front foot and the knee in line, and the gaze straight forward. Total thoracic spine rotation is measured in both directions with a goniometer. See the photo at the top of the page to see how this is done.
- The second position is with the club held behind the back and the shoulder blades locked out. This posture ensures that both the shoulder blades and the lumbar spine are locked out – any rotation that occurs here can only come from the thoracic spinal segments. Rotational measurements are taken in both directions just as above using the goniometer. The difference in available rotation between the two body positions is also recorded. If this difference is greater than 10 degrees is means that lumbar spine and scapular movement is being substituted for thoracic spine rotation. This puts these two areas at risk of injury.
Half Kneeling Rotation Test – Club in Front
How do I improve my thoracic spine rotation?
As always be sure to consult your local TPI Golf Fitness Professional to get an accurate assessment of how much mobility you have in your thoracic spine and a corrective exercise program to help you with this. If you do have access to this service be sure to check out my free “Improve Your Separation” workout on www.mypypeline.com by clicking on this link below.
Stay tuned for the next article on exercises that can dramatically improve your mobility here to give you more yardage and better control of your posture in your golf swing.
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