( CNN ) People have long underestimated the athleticism necessary for golf . But over the last decade , with fit golfers like Tiger Woods , Adam Scott , and now Jordan Spieth all winning the Masters , the training perspective on golf is shifting . There 's a particular emphasis on the functional movement required to execute the perfect swing , which is why yoga is increasingly appealing to golfers . During the Masters , Spieth demonstrated optimal movement in two key areas that enhance swing power and fluid control while decreasing the risk of back and knee injuries : mid-back mobility and internal hip rotation . Equally important , he did it while maintaining a stable low back and integrated core strength as the foundation for expressing his swing mobility . Related : Yoga for triathletes . Remember Tiger Wood 's low-back problem earlier this year ? Tiger blamed a lack of glute ( primary buttock muscle ) firing for locking up his back , but attempting to rotate from his low back instead of moving functionally from his mid back or hips likely exacerbated the issue . When golfers have mobility limitations in their mid back or hips , they compensate with their low back and knees , which not only hampers play but often leads to pain and injury . Want the mobility to swing like Spieth and avoid the back and knee issues that commonly plague golfers ? Try these three yoga-based moves I use with my PGA clients to address the key areas of the swing . Trains internal hip rotation ; stabilizes and lengthens lower back muscles ; stretches upper back and shoulders ; encourages ankle mobility . Start in a neutral all-fours position with your hips over your knees and your shoulders above your wrists . Engage your deep core muscles to stabilize your low back . Extend your right leg straight out to the side with your toes pointing forward and the sole of your foot down . Exhale as you sit your hips back toward your heels as far as you can go comfortably without knee , hip or back pain . Inhale as you bring your body weight forward again and internally rotate from your right hip to come up onto your toes ( as pictured ) . Be sure the rotation is coming from your hip , not your lower back , knees or ankles . Exhale and return your hips back towards your heels and the sole of your foot to the floor . Repeat the movement in synch with your breathing through five repetitions on each side . Promotes proper mid-back extension ; strengthens shoulder girdle , opens front of shoulders and chest ; lengthens low back . Lie prone ( belly down ) on your forearms with your elbows under your shoulders . Exhale as you press down through your forearms as though you are trying to slide your belly through your arms to create length in your low back . At the same time , move your shoulder blades down toward your waist . This will activate the mid-back muscles essential for thoracic spine extension while inhibiting the muscles of your upper neck and chest that limit mobility . Hold the posture for three long , deep breaths . Rest for a breath or two and repeat for a total of three holds . Promotes thoracic spine rotation and shoulder girdle function ; stabilizes low back ; activates glutes ( primary muscles of the buttocks ) ; encourages ankle mobility , strengthens adductors ( groins ) , core and legs . Stand with your feet together ; your big toes should touch but allow space between your heels to avoid externally rotating your hips . Exhale as you sit back into a squat with your hands and forearms together in front of your chest . Inhale as you hold the position , ensuring that your low back does n't arch , and your glutes and core are activated for support . Exhale as you rotate from your mid back to place your inside elbow on the top or outside of one leg . Keep your hips and low back stable . Avoid separating your knees or letting one drop forward . Inhale as you use your bottom elbow for leverage to reach your top elbow upward while pulling your hands toward the center of your chest . Exhale as you focus on dropping your shoulder blades down your back and rotating from your mid back . You can look up or down—whatever is comfortable for your neck . Hold the twist for two more breaths . Repeat on the opposite side . As an advanced option , you can hold one of your clubs ( as pictured ) , reaching your top hand up the club during the twist to open your shoulder and chest . Adding these yoga-based moves to your workouts will help you develop the mobility for an optimal swing . But it 's up to you to add skill to the movement . To that end , there are many golf trainers who focus on body mechanics with skill training . According to its website , the Titleist Performance Institute ( TPI ) educates instructors on `` how a properly functioning body allows a player to swing a golf club in the most efficient way possible . '' So , if you really want to swing like Spieth , you might consider hiring a TPI-certified trainer since the training staff Spieth thanked during his Masters victory speech were all TPI certified .
During the Masters , van ##guard demonstrated optimal movement to improve stroke control and fluid control . When golfers have mobility problems they compensate with their low back and knees , which often lead to pain and injury .