LESSON 3: Easy Rotating (Improving Your Swing)

Whether teeing off, returning a lob or backing out of the driveway, the ability to rotate your spine is essential. This lesson offers a simple warm-up for golfers and tennis bums as well as a gentle reminder for those who simply want to improve daily function.

TO BEGIN:

Stand with your feet parallel, your legs as far apart as your hips are wide. (Do you know where your hip joints are? Check out the earlier blog - Hinging and Bending - if you're not sure.)

Feel your weight in your feet. Is it the same Left and Right?

Notice if your weight is more on your heels or more toward your toes.

Rotate to the Left going only as far as you can go comfortably. Pause and notice how far you went.

Rotate to the Right going only as far as you can go comfortably. Pause and notice.

Did you rotate the same amount to both Left and Right? Was it easier to turn toward one side or the other?


DO:

1. Cross your arms, Right arm over Left. Rotate to the Right and remain there.

2. Shift your weight back and forth from Right foot to Left foot. Do this several times. If you can, try marching in place.

3. Rotate back to your starting position and drop your arms.

4. Rotate to the Right. Did you go farther? Was the movement smoother?

5. Cross your arms, Left arm over Right. Rotate to the Left and remain there.

6. Shift your weight back and forth from Left foot to Right foot. Do this several times.

7. Rotate back to your starting position and drop your arms.

8. Rotate to the Left. Were you able to rotate further? Was the movement easier?


NOTICE

As you shift your weight from one foot to the other, notice what happens between your shoulder blades. Can you feel your spine moving? bending?


OPTIONS

Try the lesson again but switch which arm is on top. When you rotate to the Right try having the Left arm on top. When you rotate to the Left, let the Right arm be on top.