TPI Physical Screen - Toe Touches
By Mark Pajich
A TPI golf screen is a physical assessment of how well your body moves in relation to your golf swing. There are 16 movement patterns that we check and depending on your results we may find that you have one or more of the 12 most common swing faults, each of which will have a direct effect on your game.
This series of articles will go through the TPI Physical Screen and how each movement pattern can impact your golf. Today’s article will focus on movement pattern no 6, Toe Touch.
Movement Pattern No 6 : Toe Touch
The objective of the toe touch is to test mobility in the lower back and hamstrings, plus it can help identify a hip problem versus a lower back/core limitation. Having the correct range of motion as a golfer is important as it will affect your address position and dynamic posture; for example, getting too rounded from the spine or having excessive knee bend to make up for limited hip bend.
The Toe Touch Test
Start by standing with feet together and toes pointing forward. Then bend from the hips forward and try to touch the ends of your fingers to the tips of your toes, without bending the knees. Ideally, you would like to be able to touch your toes without any pain or discomfort, all while keeping your knees straight.
Check out the video below to see the proper technique. You can check yourself in a mirror to see if you are doing it correctly.
Swing faults: TPI research shows that if you have limitations in the toe touch then you have a chance of loss of posture during the golf swing and/or having an S-posture or C-posture at address. Having an S or C-posture could potentially overload the lower back causing aches and pains; moreover, causing difficulty to execute swing sequences. If you find this test difficult to perform you may also have a lack of mobility in the hamstrings and hip joints.
Exercise: Standing Knee Hugs
(If you are having tightness in the lower back, perform this exercise)
Standing up, bring one knee to your chest and hug it tight. Make sure you breathe as you’re doing the stretch and it should challenge your balance as well. Hold this stretch for 30 seconds on each leg.
Exercise: Kneeling Hip Flexor Stretch
(If you are having tightness in the hips, perform this exercise.)
Start in a kneeling lunge position with both knees at 90 degrees; then ‘squeeze your butt’ while pushing your hips forward. Make sure you’re not leaning back, stay tall. Hold this stretch for 30 seconds on each leg. You should feel this through the lower abdomen, thigh or front of the hip on the back leg.
Exercise: Seated Hamstring Stretch
(If you are having tightness in the lower back, try this exercise.)
Sit with one leg extended and your back straight. Bend your other leg so that the sole of your foot rests against your mid-thigh. Reach toward your ankle. Keep your knee, neck, and back straight. Hold this stretch for 30 seconds on each leg. You should feel the stretch in the back of your thigh.