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STILL IN MOTION
Because slowing down isn’t in the plan.
TUESDAY DEEP DIVE: THE STRETCH
Sunday’s issue introduced the Seated Thoracic Side Bend. Today we build a three-drill sequence that addresses thoracic side bend, rotation, and the combined movement that the golf backswing actually requires.
Most golfers who lose shoulder turn as they age attribute it to shoulder tightness. The shoulder joint itself is rarely the primary restriction. The thoracic spine — which must rotate and side-bend simultaneously during the backswing — is almost always the limiting factor. Addressing it directly produces more improvement in shoulder turn than any amount of shoulder stretching.
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DRILL 1: SEATED THORACIC SIDE BEND (SUNDAY’S FEATURED STRETCH)
Key refinements for maximizing golf-specific benefit:
The hands behind the head position keeps the elbows wide, which prevents the shoulder girdle from collapsing inward during the side bend
The pelvis must stay level throughout — if the hip lifts on the opposite side, the movement is coming from the lumbar spine, not the thoracic
Add a slight rotation at end range: after reaching the side-bend end position, gently rotate the upper elbow toward the floor. This mimics the combined movement of the golf backswing and produces a more golf-specific stretch than side bend alone
10 reps each direction, 2 rounds — perform this sequence before every round and before every practice session
DRILL 2: OPEN BOOK WITH SIDE BEND ADDITION (INTERMEDIATE)
Best for: People who find the seated version insufficient or who want a gravity-assisted thoracic mobilization that more directly addresses the combined rotation-plus-side-bend demand of the backswing.
How to do it:
Lie on your side, hips and knees stacked at 90 degrees, a pillow between the knees
Both arms extended in front at shoulder height, palms together — standard open book starting position
Rotate the top arm upward and over, following with the eyes, until the top arm reaches the floor behind you or as far as comfortable
From the full rotation position, now allow the top arm to slide upward along the floor toward the head — this adds the side-bend component to the thoracic rotation
Hold 3 breaths at the combined end position, then return slowly
6 to 8 reps per side, 2 rounds
The combined rotation-plus-side-bend end position directly mimics the thoracic position at the top of a full backswing. Many golfers feel an immediate and significant improvement in shoulder turn after two rounds of this drill.
DRILL 3: STANDING GOLF POSTURE THORACIC ROTATION
Best for: Performing in actual golf setup posture so the thoracic mobility work transfers directly to the swing rather than from a lying or seated position.
How to do it:
Take your address position: feet shoulder-width apart, slight knee bend, hips hinged forward, spine in neutral
Place a golf club or alignment stick across the front of your shoulders, holding it with both hands
Without losing the spine angle of your address position, rotate the club as far as possible to the right — this is your backswing range
Hold 2 seconds, return to center, rotate to the left — this is your follow-through range
10 reps each direction, 2 rounds — perform before every round
This drill reveals asymmetry immediately: most right-handed golfers have significantly more rotation toward the backswing than the follow-through, which indicates where their injury risk lies. The side with less range is the side to prioritize with Drills 1 and 2.
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COMING UP
Thursday takes on the power side: three rotational strength progressions and the medicine ball deceleration drill that addresses the most undertrained phase of the golf swing.
Still moving forward,
— The SIM60 Team
SIM60 content is for educational and motivational purposes only and is not medical advice. Please consult your own healthcare provider before starting any new stretch, strength move, or exercise routine. Any equipment mentioned is for illustration only — SIM60 receives no commissions or affiliate fees.
— The SIM60 Team
Still in Motion — Because slowing down isn't in the plan
