07/14/2026
Back tight after golf? Here are four moves in only four minutes (1 min each) You can do this before or after your round.
1) Thoracolumber roll-out
Position the peanut roller under the thoracolumbar junction (roughly T12-L1) with knees bent and feet flat, then slowly roll up and down to work just above and below that segment. Keep the core lightly braced and breathe steadily, letting the spine extend gently over the ball rather than forcing range. Move slowly and in a controlled side-to-side motion, pausing on tender or stiff spots for a few breaths instead of rolling through them quickly.
2) Quadruped physioball breathing
Position on hands and knees with the physioball supporting the torso, spine slightly rounded, in a relaxed position with no active bracing. Inhale slowly through the nose, letting the belly and lower back expand into the ball, then exhale fully and slowly through the mouth, allowing the low back to soften and release with each breath. Keep shoulders and hips heavy and relaxed throughout, using the ball as a passive cue for where tightness is holding rather than actively stretching or forcing movement.
3) Physioball rollie pollie
Lie on your back, connect hands and knees to the ball, and gently rock and roll the body, letting the spine articulate segment by segment on a soft surface. Keep a slight brace on the core and a slightly rounded spine. Keep the movement slow and connected to your breath; inhale and hold during the rollie pollie, exhale between reps. Don’t overly tense the body during your reps.
4) Foam roller wall squat
Position the foam roller horizontally across the mid to lower spine against the wall, with feet stepped out and hip-width apart, then lower into a squat while keeping contact with the roller. Keep the core lightly engaged and knees tracking over toes, moving slowly and controlled through the full range rather than rushing the descent or ascent. Focus on maintaining even contact and a neutral pelvis as you squat, letting the wall and roller cue proper alignment. Most people tend to arch the lower back, so double-check hip positioning.
