An Exercise to Improve Neck Rotation (Thoracic Spine Mobility)

By Ramsay McMaster

The first exercise to maximize rotation is to tuck the chin in. Make it long at the back, and place the ball just underneath the hairline.

Ball Exercise to Loosen Tight Neck

  • We push down so we are working the neck stabilizers and we slowly rotate from side to side, so we are getting pure rotation. It is not a sort of jagged movement, if you can only go two centimeters either way then that is all you should do until you get a better range of movement.
  • As you can see Denis is rolling the ball underneath his neck, getting nice rotation, he is not getting any abnormal movement or compensating movements with his shoulders. His shoulders stay down.
  • You will see a lot of people because they are tight in the neck they want to move the shoulder with the neck.

This is a nice simple relaxation exercise, especially for players who tend to get tight before they play, or once again if you have been driving, you might go to the locker room and try this exercise. It is a really good exercise, even for a lot of Tour Players who are doing a lot of short game practice, they are leaning forward, this takes a lot of pressure off of the neck.

Now what we will do is get Denis to stand up and feel what his neck feels like in his set up and takeaway. I am more aware of my chin being tucked in and I am feeling a little more range through my upper body as I start back.


Category: Stretching
Sub Categories: Fitness, Posture, Warm Up

About the Instructor

Ramsay McMaster
Ramsay McMaster
The Melbourne Golf Injury Clinic
1100 Dandenong Road
Carnegie, VIC 3163
Melbourne, Australia

Sandy LaBauve is one of the world's best beginner, junior and women's instructors. She is listed as one of Golf Magazine's Top 100 Teachers and is Founder and Creative Consultant for the LPGA Junior Girls Golf Club.