TPI Physical Screen - Seated Trunk Rotation Test
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 15, Seated Trunk Rotation Test.
WARNING: All TPI Tests should be performed with no pain whatsoever. Perform in a safe environment with proper form.
Movement Pattern No 15: The Seated Trunk Rotation Test
The objective of the Seated Trunk Rotation Test is to measure the rotational mobility of the thoraco-lumbar spine. This test shows if the golfer has enough mobility to maintain proper upper body posture and stability during the swing. There are two main causes of lacking sufficient Seated Trunk Rotation:
Muscular complications in the thorax and spine.
Thoracic spine mobility complications.
Lack of thoracic mobility can cause the player to compensate and use the lumbar spine and shoulders to rotate instead. Fixing this will result in a more efficient swing as well as prevention of other injuries.
How to do the Seated Trunk Rotation Test
Firstly, find a chair and sit with your feet and knees pinned together then take a stick and rest it across your shoulders. From this position, rotate your thorax both ways as far as possible. During this test, make sure the knees and feet never separate and the thorax doesn’t get into forward flexion. Ideally, you would like to achieve a position where your Seated Trunk Rotation is more than 45 degrees.
Watch the following video for 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 Seated Trunk Rotation Test then you have a 55% chance of C-Posture and Flat Shoulder Plane, 50% chance of having Early Extension and Loss of Posture, and 45% chance of Swaying during the backswing. These swing faults can cause you to have inconsistent impact and/or lower back pain.
Exercise: Half-Kneeling Torso Rotation with Band
Start by getting into a half-kneeling position and attaching a band to a stable pole/area. From here, grab the band at about shoulder width apart while keeping the torso upright and head facing forward. Now simply rotate with the thorax away from where the band is attached into the knee that is positioned forward. Make sure that you are not rotating with your arms and shoulders and that your hips aren’t shifting around. Do this about 8-12 times and repeat the exercise on the other side as well. This will strengthen the muscles that are activated in the Seated Trunk Rotation movement as well as create a better separation between the upper and lower body. Watch the following video for the proper technique.
Exercise: Half Prayer Reachbacks
Start by getting into a Half Prayer position with your hips sat back and one arm straight forward. From here, have the other hand grabbing the back of your head while having your elbow bent. Now simply rotate away from your straight arm exposing your chest. Do this about 8-12 times and repeat the exercise on the other side as well. This is working on T-Spine rotation and focusing on locking the lower body while mobilizing the upper body. Watch the following video for the proper technique.