| “Stand up | | | | rounded and your shoulders forward, your spinal and |
| straightâ€￾, | | | | shoulder rotation will be limited and power |
| “Sit up | | | | compromised. |
| straightâ€￾. How many times | | | | Proper posture must also be practiced during your |
| did you hear that growing up? Good posture is | | | | workouts and daily activities. For most golf specific |
| important for many reasons, not the least of which is | | | | exercises, it’s not about |
| confidence and self-esteem. Although most parents | | | | how much weight you can lift but about the quality |
| probably didn’t have golf | | | | of the movement; focus on your posture, technique, |
| in mind, proper posture also aligns the body in a way | | | | balance and coordination when performing a |
| that promotes the most efficient movement | | | | movement. During all exercises, especially with a |
| patterns with the least amount of stress. Our | | | | sport specific movement pattern, it is important to |
| body’s framework, the | | | | establish proper posture prior to and maintain it during |
| skeleton, and the muscles that control movement are | | | | the exercise. A quick checklist prior to each exercise |
| engineered to work most efficiently when aligned | | | | might include, “posture, |
| correctly. | | | | engage, performâ€￾. |
| Take the spine as an example. When looking at it | | | | a. Posture includes keeping your shoulders back, |
| from a side view there are 3 | | | | chest out, getting into position to perform the |
| ¿Â¾ curves, one each in the neck (cervical), mid | | | | exercise and whenever possible complete the |
| back (thoracic) and low back (lumbar) areas. These | | | | exercise in your golf stance or address posture. |
| curves are there for a reason. It is in this | | | | b. Engage your abdominals/trunk muscles in a neutral |
| ¿¾ that the spine, the ligaments and the muscles | | | | spine posture prior to and during the exercise. This |
| supporting it, are best able to absorb and distribute | | | | can be accomplished by pulling your belly button in |
| force and provide stability and strength. When | | | | towards your spine and making a hard |
| flexing, extending, twisting, side bending or any | | | | sound so that all abs and some back muscles |
| combination of those (as in the golf swing), you want | | | | engage. This acts to stabilize your spine and promote |
| to maintain a posture that will optimize efficient | | | | more efficient movement. |
| movement patterns and performance as much as | | | | c. Perform the movement. |
| possible. The more we deviate from the ideal | | | | So if you want a more reliable golf swing and more |
| posture, the more other areas have to compensate | | | | consistent scoring, posture is a fundamental that |
| and inconsistency, fatigue and injury will eventually | | | | cannot be overlooked. Proper posture at address |
| result. | | | | sets the tone for the rest of the swing and |
| Golf includes both | | | | promotes a more efficient, consistent golf swing. The |
| ¾ and “dynamic | | | | ability to maintain your posture throughout the swing |
| posturesâ€￾. We are static at | | | | is one of the keys to a more consistent and |
| address but dynamic throughout the backswing, | | | | repeatable swing. Optimal flexibility and strength |
| downswing and follow-through. Your posture at | | | | enable you to get into and maintain your posture |
| address dictates how efficiently you will move | | | | throughout the swing and serve as the building blocks |
| throughout the rest of the swing, from your ankles, | | | | for stability, balance, coordination and power. Not |
| knees and hips to the trunk, shoulders and head. | | | | everybody is going to have |
| Good posture at address, and the ability to maintain* | | | | ¿Â¾ posture, but the closer you are the less you will |
| proper posture throughout the swing, promotes | | | | compensate and the less likely an injury will occur. |
| efficient movement and allows for a more reliable | | | | *Before you send constructive criticism, I realize that |
| axis of rotation throughout the golf swing which then | | | | posture at impact, with regards to shoulder tilt, hips |
| permits more precise coordination of the legs and | | | | and spine angle will be different from your set up |
| arms with our core; compensations that result in | | | | posture, but on the whole, |
| mis-hits are minimized and a more reliable and | | | | ¿¾ at the ankles, knees, hips and spine need to |
| powerful swing realized. For instance, if your back is | | | | be maintained for consistent, reliable contact. |