| It was Albert Einstein who famously said "doing the | | | | Simply put before the major muscles of the |
| same thing repeatedly and expecting different | | | | abdominals are activated to perform a movement, it |
| results" was the sign of insanity. | | | | is important to engage these deep abdominals |
| However, when it comes to playing golf it seems | | | | referred to as the core so that the spine is stable |
| perfectly OK to hit 50 balls at the driving range with | | | | before movement. When this becomes a natural |
| poor body mechanics with the hope that things will | | | | pattern you will be on your way to maintaining a |
| improve just by doing exactly that. | | | | healthy spine as well as improving your body |
| The basis of a great golf swing is good posture. | | | | mechanics and the quality of your golf swing. |
| Without a well balanced body, a strong core, | | | | Locating and engaging your natural corset can take |
| sufficient mobility and flexibility through the spine the | | | | time and practice, but once you are familiar with the |
| golf swing will be mediocre at best and cause pain at | | | | sensation you can start to add it to your golf |
| worst. | | | | practice to help reduce low back pain if it is a factor |
| If your pre or post game ritual is taking pain killers | | | | in your play, produce better control of the swing, add |
| you need to consider why. If you do not have a | | | | power and consistency. |
| medically diagnosed condition your posture could well | | | | Here is a simple way to find these important muscles. |
| be the root of your problems. | | | | Lay on your back with your knees bent. Make sure |
| The spine has three natural curves which need to be | | | | your heels are in line with the centre of your |
| maintained for stability as well as mobility. Repetitive | | | | buttocks and your feet are relaxed. Take a couple of |
| behavior will cause changes to occur over time. We | | | | breaths and allow your spine to settle. |
| spend many hours sitting at desks, driving or in front | | | | Breathe out, allow your pelvis to roll back towards |
| of the TV. The sports we play, clothes or shoes we | | | | the floor, try not to use too much force, just allow it |
| wear or our job can affect our posture resulting in | | | | to fall back. Next roll it in the opposite direction, this |
| altered body mechanics and possibly pain or | | | | might create a space between your low back and |
| discomfort. | | | | the floor, but don't worry if it doesn't, it will depend |
| The repetitive nature of golf will exacerbate any | | | | on the natural position of your pelvis. |
| postural issues you bring to the game, it may also | | | | Notice the range of movement and repeat this |
| create new problems. Before taking up any sport it is | | | | rocking movement several times. Now bring the |
| a great idea to have a postural assessment that will | | | | pelvis to a position that you feel is half way between |
| highlight any postural issues or changes to the curves | | | | the two extremes of movement back and forward. |
| of your spine together with movement evaluations | | | | This half way mark is your neutral spine alignment |
| tests that check range of movement, strength, | | | | and is the optimum position to get the best results |
| flexibility and mobility. | | | | from your core connection (Hides et al. 1999). Too |
| Unfortunately, this rarely happens, instead we decide | | | | keep it in place you will need to engage your core |
| to take up a sport and want to get right to it. If you | | | | muscles. Exhale and draw your navel towards your |
| have been playing golf for some time and suffer | | | | spine but take care not to change the position of |
| post game pain you need to start considering any | | | | your pelvis. The degree of contraction should be |
| physical limitations you may have. | | | | gentle, if 10 was the deepest contraction the level |
| Rounded shoulders that promote a forward head | | | | required is only 3. The core muscles are most |
| position will effect the grip you take on your golf | | | | effective when they are engaged gently to initiate |
| club. This position will also make the muscles at the | | | | movement then as the movement you perform |
| base of your neck and top of your shoulders tense. | | | | becomes bigger, as in the golf swing you will need to |
| Over time this may cause headaches or severe | | | | use more superficial muscles to finish. The key is to |
| tension; it will also limit your rotation on the | | | | use this set up and sequence at the address to the |
| backswing, consequently reducing power and the | | | | ball to create a stable base from which to begin your |
| length of your drive | | | | swing. Practice this sequence in laying down and |
| The solution. When you address the ball and take | | | | standing to become confident with the sensation of |
| your club in your hands, do your best to stabilise | | | | a neutral spine with a core connection. You could |
| your shoulder girdle by imagining your are holding | | | | stand sideway onto a mirror if you need a more |
| newspapers underneath your armpits. As you | | | | visual guide. |
| visualise this, at the same time slide your shoulder | | | | The golf swing begins in the feet and works up the |
| blades gently down your back; you will notice your | | | | body through the legs, hips, chest, back and arms, it |
| chest lifts and neck lengthens allowing muscles to | | | | requires, strength, flexibility and mobility. The |
| relax. | | | | foundation of this full body movement is the core, |
| If your pelvis is pulled forward or back by overactive | | | | without initiating these support muscles first, the |
| or under active muscles around the hips and low | | | | repetitive nature of the swing combined with the |
| back, mobility around the hips joints will effect your | | | | large range of movement required can result in |
| range of movement, this can reduce the coiling action | | | | discomfort, pain or injury. |
| of your back swing and you will notice a loss of | | | | Using this simple set up sequence will add control and |
| power. | | | | power to your game it will also help reduce your risk |
| A weak core will also result in loss of power and | | | | of injury when your take to the greens. Only perfect |
| control of the swing. The core is the set of deep | | | | practice will make perfect so give your self time to |
| abdominal muscles that act as a natural corset for | | | | practice this set up and sequence to boost your |
| the body to stabilise the low back and protect the | | | | game. |
| spine. | | | | |