The importance of cervical rotation in golf
Jésica Reyes, Personal Trainer at Reserva del Higuerón and Samusu Marbella, golf training specialist with TPI® Golf Trainer certification, explains how to improve cervical rotation to optimize the golf swing.
A good range of cervical rotation is essential to achieve efficient rotation in the backswing and maintain proper posture during the swing. If there is a limitation in the cervicodorsal spine, the golfer will have difficulty rotating correctly and executing a fluid swing.
Causes of a limitation in the cervical spine
There are several reasons why cervical mobility may be restricted, among them:
- Cervical spine arthritis: Degeneration of joints and discs can limit range of motion.
- Muscular and myofascial restrictions: Tensions in muscles such as the upper trapezius, scalenes, suboccipital and sternocleidomastoid can hinder rotation.
Technical errors caused by limited cervical rotation
If cervical mobility is restricted, swing problems may arise, such as:
- Limited rotation in the backswing: Reduced range of motion.
- Loss of posture: Lack of stability in the swing.
- Wrong angle to the back: Misalignment that affects the accuracy of the stroke.
- Incorrect position at impact: Lack of efficient kinetic sequence.
Exercises to improve cervical rotation
Here are three key exercises to improve cervical mobility and optimize your golf swing.
1. Cervical retraction from lying down
Objective: To improve alignment and strengthen the posterior neck musculature.
- Starting position: Lie on your back with legs bent and head supported (use a towel or cushion if necessary).
- Exercise: Inhale through your nose and flex your head by bringing your chin to your chest (jowls out) while trying to lengthen your head backwards. You should feel a stretch in the back of your neck.
- Repetitions: 3 sets of 8-10 repetitions.
- Rest: 1 minute between sets.
Cranio-cervical flexion
Objective: To improve flexibility and strength in the cervical area.
- Starting position: Similar to the previous exercise, but this time taking the head off the ground.
- Exercise: Bend your neck and lift your head off the ground, keeping your chin to your chest and stretching your head back.
- Duration: Hold the position for 3-5 seconds before lowering again.
- Repetitions: 3 sets of 6-8 repetitions.
- Rest: 1 minute and 30 seconds between sets.
3. Lateral rotation lying down
Objective: To increase mobility and cervical rotation range.
- Starting position: Lie on your back with your legs bent and arms at the sides of your body.
- Exercise: Slowly turn your head to one side and then to the other, maintaining a controlled and fluid movement.
- Breathing: Inhale in the center and exhale while turning your head.
- Repetitions: 3 sets of 16-20 rotations total.
Cervical mobility is a key factor in a golfer’s performance. With these exercises, you can improve your rotational ability, prevent injuries and optimize your swing.
Have you tried these exercises? Share your experience in the comments.
Author: Jésica Reyes
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