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 Been there, heard that? Those are some of the keys to good golf posture. If it’s uncomfortable, perhaps your body isn’t ready for those positions. Simplify your setup and exercise routine by identifying one of two address flaws that cause the majority of problems. C-Curve Posture Swing flaws Golfers in this setup position will find it difficult to take a backswing without losing their posture in some way. If the posture is maintained, other compensations such as excessive hip turn or elbow bending will occur in the backswing. Anatomy The majority of golfers I see in this position are in it because of musculoskeletal issues. Muscle imbalances around the neck, chest, lats and shoulder blades cause this obvious rounding you see in the spine. Also, joint restrictions of the middle part of the spine (thoracic spine) can also cause players to be unable to position the back properly in their setup. Exercise: Lateral raises Lie face down on a physioball with your toes on the floor and your lower rib cage on the ball. With your elbows straight and your thumbs to the ceiling, lift your arms out to the side while squeezing your shoulder blades. Hold the arms up for 2-3 seconds. Keep your spine “long,” but do not allow your chest to rise and fall with the arms. Do 8-12 repetitions, 2-3 sets. S-Curve Posture Swing flaws This player is close to the right idea: tailbone, mid-back and head in a line. But the excessive lower back curvature is highly associated with back pain, and it’s a large reason for loss of spine angle — and the dreaded reverse spine angle — at the top of the backswing. Anatomy Muscle imbalances of the torso and hips cause the belt buckle to drop. The hip flexors and low back tighten up while the abs and butt muscles shut down. This is a dangerous combination that, when fixed, can be an extremely powerful improvement in a golfer’s technique and pain level. Exercise: Pelvic tilt on a foam roller Using a foam roller, lie on your back with your knees bent. Place a towel under the space between your lower back and the roller. Use your abdominals to press your lower back into the towel at 75 percent force. Hold this position for three seconds as you exhale. As you relax your abs, inhale and let the space return under your back. Do not allow your upper body to move. Do 12-20 repetitions, 2-3 sets. SG Jeremy Klinkhamer is a physical therapist at Body Balance for Performance of San Diego. Contact him at (619) 822-2785 or sdbodybalance@aol.com. |
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