FITNESS
Five Moves to Save Your Spine
By Ron Kaspriske Illustrations by Todd Detwiler
Even the most technically sound swings cause stress on the spine, but golf doesn’t have to sentence
you to future back pain. To avoid discomfort, says Golf Digest Fitness Advisor Ben Shear, “strengthen
the muscles at the bottom of the spine, and improve flexibility in the mid and upper back.” All you
need is a stability ball ($10), and you can put together a back
workout with these five moves.
BACK EXTENSION
Lie face down, folded over the ball with your
hands behind your head, elbows flared. Rise up
until your spine feels straight. Rotate your torso
to the left and to the right as far as you can.
Return to start and repeat (10 reps). The goal:
Strengthen the erector spinae and other low-
back muscles that protect the spin.
WALK-OUT PRONE PLANK
Get in a push-up position with the ball resting un-
der your upper thighs. Keeping your spine flat, walk
forward with your hands until the ball is under your
feet. Return to start and repeat (10 reps). The goal:
The core muscles around your mid-section need to
be strong to stabilize the body as you swing.
Reprinted with permission of Golf Digest
28 | CSGA Links // July 2018
www.csgalinks.org