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Lumbar stabilization for golf
The spine is a fragile structure that will collapse when the structures are not properly supported by the intrinsic spinal stabilizers. These are also called the "core" stabilizers and there is often a misconception to what the "core" actually is. It isn't the 6 pack muscle (rectus abdominus) but rather are the deep muscles that connect each segment of the spine together and are called the multifidi as well as the corset muscle known as the tranverse abdominus. Together they help hold the spine together and when properly strengthened can prevent rotary and compressive injuries that are involved with golf.
To strengthen these muscles, do as follows:
Knee Plank - Helps strengthen the transverse abdominus which can act as a natural back brace for the spine. Do until you start shaking. Once shaking occurs, stop. Repeat twice a day.
Side Bridge - Help strengthen the internal oblqiues and quadratus lumborum. Again do until you start shaking, once shaking occurs stop. Repeat twice a day.
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