5 Foundational Exercises
It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
1. Bridge
Why it matters:
If glutes don’t fire, your back pays the price.
How to:
Squeeze both glutes, then one at a time (5 sec x 10 each)
Squeeze glutes then bridge! (butt, not back)
2. PELVIC TILT + SLIDES
Why it matters:
• Core control + clean hip motion without overusing spine.
How to:
• Lay on you back
• Flatten back (posterior tilt)
• Alternate slowly sliding one heel out at a time (keep back flat) 10 per side
3. Seated Thoracic Extension
Why it matters:
• Locked T-spine = cranky low back + even worse rotation
How to:
• How: Sit tall, hold neck or cross arms across chest
• Lean upper back over backrest (lift sternum) 5–10 slow reps
4. Open Book
Why it matters:
• Opens backswing & follow-through without lumbar strain
How to:
• Lay on your side with knees stacked and toward chest
• Open top arm across and turn upper body.
• Breathe and repeat 5×/side.
5. Hip Drops (Pelvic Control)
Why it matters:
Teaches your hips, not your spine, to rotate. Builds control and stability for a smoother, more powerful golf swing.
How to:
Lay on your back with knees bent and feet wide.
Keep knees and feet relaxed as you slowly drop one knee inward, then return to center and switch sides.
Avoid letting hips shift or back arch, motion comes from the hips.
10 each side, smooth and controlled.