A tight mid-back can wreak havoc on your golf swing. If you are very tight in your mid-back then chances are you are not able to create enough torso rotation during your backswing. You may also struggle with downswing rotation through to a powerful finish. Enter stage right… a handy towel!
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Baker’s roller comes in handy to rolling out your tight muscles

MOVEMENT KEYS
• Place ball under muscle that feel tight
• Press down into ball to trigger the muscle
• Hold, create small circular motions or move across the muscle fibers
• Hold or roll until you feel the release

MOVEMENT KEYS
• Place your feet on the center of a medball
• Bridge up as high as you can and squeeze glutes at the top of the move to elevate higher
• Keep hands on mat or raise overhead

The CardioSlope’s shape mirrors your spine. Lie down and take a nice siesta as your back opens up. Get it at MissPar.com

MOVEMENT KEYS
• Using a wedge or even your stairway, angle your foot with the heel down
• Press in and up with body to add more stretch
• Perform slowly and hold for 15 to 30 seconds

MOVEMENT KEYS
• Place ball under muscle that feel tight
• Press down into ball to trigger the muscle
• Hold, create small circular motions or move across the muscle fibers
• Hold or roll until you feel the release

MOVEMENT KEYS
• Create a 90 degree angle with your leg (or allow it to bend if necessary)
• Press hands firmly into leg
• Keep torso tall and flatten bent leg against the mat
• Fold over the bent leg

MOVEMENT KEYS
• Lie on your side with one arm on top of the other
• Slowly open up your top side to the opposite side
• Try to get your back flat against mat
• Do not allow the knees to shift apart
• Hold for a beat, return to position one and repeat for a few repetitions on one side. Then switch.

MOVEMENT KEYS
• Cross your legs like a pretzel
• Sit tall first, then hinge from your hips as you fall forward over the crossed legs
• Walk your hands out to deepen the stretch
• Hold for 10 to 60 seconds, then slowly release

MOVEMENT KEYS
• Position your leg at 90 degrees (or as close to it as you can)
• Reach back to grab the top of your foot
• Pull into you feeling the stretch in your quadriceps
• Use the other hand to press into the mat to keep your torso tall and engaged for a better stretch

MOVEMENT KEYS
• Begin on all fours
• Extend opposite arm and leg outward as far as you can
• Squeeze glutes
• Hold for a beat and slowly return

Opening up the chest will greatly improve your golf posture. Tight pecs can pull shoulders forward, creating C-Posture.

MOVEMENT KEYS
• Lie on your stomach with one arm out-stretched
• Press the other hand on mat to push into the extended arm
• Slowly roll up—you won’t have to go far to feel th...

MOVEMENT KEYS
• From your knees, extend one leg out to the side
• Keep foot square and flat
• Rise up, then sit back into the hip area
• Slowly sit back to feel the stretch

MOVEMENT KEYS
• Position your legs with 90 degree angles
• Sit back and away slowly, feeling the subtle stretch deep within the hip joint
• Add a torso stretch by rotating over the top leg

MOVEMENT KEYS
• Place one arm between legs and press into with firm pressure
• Place other hand behind neck
• Maintaining firm pressure extend opposite arm up to sky
• Hold for a beat, then slowly return and switch to other side

MOVEMENT KEYS
• Slowly roll your foot outward until you feel a stretch in the top of your ankle
• Hold for 10 to 30 seconds, then switch to the other leg

MOVEMENT KEYS
• Start in S-Posture, move into C-Posture and back into S-Posture
• Find neutral between the extremes of both postures
• Keep spine neutral with a slight curve near the pelvis

MOVEMENT KEYS
• From your hands and knees, position your wrists so that your fingers face toward you
• Hold for 10 to 30 seconds, then release
• Position wrists so that your fingers face away from you
• Hold for 10 to 30 seconds, then release

MOVEMENT KEYS
• Wrap hands around bent knees
• Bring knees to chest, but keep bottom (pelvis) on mat
• Rock side to side, feeling a release in the lower back area

MOVEMENT KEYS
• Step out into wide lunge
• Tap ankle with opposite arm as the other arm windmills skyward
• Lunged knee tracks over toe
• Alternate between legs

PROGRESSION
Lunge forward into a triangle pose.

MOVEMENT KEYS
• Hinge from your hips, until your torso is parallel with a wide stance
• Wide stance makes room for your arm to hang directly under your shoulder
• Rotate your arm clockwise, then counter-clockwise, as if you are stirring a big pot of something delicious and not too hot.

MOVEMENT KEYS
• Hinge from hips as you extend one leg out
• Slowly hinge your torso over the extended leg
• Reach down toward ankle to deepen the stretch
• Hold 5-10 seconds, then return to start position
• Alternate legs for each stretch rep