Positioned for Success

By Tanja Grad, BSc Kinesiology

If you are reading this article, you are probably sitting down, most likely at a computer. Is your head back with your chin tucked toward your Adam's apple? Are your shoulders drawn backward and down? Are you sitting tall with your lower back slightly arched? Is your navel drawn inward and upward to activate your abdominals? If so, you can probably stop reading this article, as your posture is near perfect. If you were sitting with your chin and shoulders poking forward and your lower back slumped, read on. Your golf game is about to be improved.

Posture can be defined as the position of our joints during static and dynamic stances. Golf is a very dynamic sport. To illustrate the importance of proper posture during your golf swing, try the following exercise. Sit down in a slumped position, with your arms across your chest. Maintaining your slouch, rotate as far as you can to the right, and then to the left. Next, return back to centre and try lifting both arms up overhead. Now, retry the exercise while sitting tall, with your shoulders back and down, away from your ears. Notice a difference?

As a general rule, postural muscles are the muscles which bring you out of the fetal position. Postural muscles, such as those in your upper back and buttocks, have the tendency to weaken and lengthen. The opposing muscles, such as your chest, outer abdominal and hip flexor muscles, have the tendency to become overly strong and tight. Proper posture is the product of strengthening the postural muscles, stretching the opposing muscles, and putting forth a conscious effort to maintain proper posture during the rest of the day, whether you are exercising or not. Try the following exercises to strengthen your postural muscles:

Prone Cobra

Preparation:
Lie face down on a mat and rest your arms at your side. Squeeze your buttock muscles and draw your navel toward your spine.

Movement:
Elevate your upper body while squeezing your shoulder blades together and externally rotation your arms. Keep your toes on the ground and your chin tucked.

Intensity:
Hold for 15-30 seconds. Rest 15 seconds and repeat 3-10 times.

Bent-over Fly

Preparation:
Assume a shortstop position in baseball- knees bent, arms straight and resting on your knees. This is similar to your address position, except slightly lower. Ensure that there is a slight arch in your lower back. Draw your navel in toward your spine to stabilize your back.

Movement:
Squeeze your shoulder blades together (back and down, away from your ears) as you lift your arms to the side, like a bird flapping its wings. Keep your chin tucked and neck relaxed.

Intensity:
Hold for 10-20 seconds. Rest 5 seconds and repeat 3-10 times.

Posture is critical in golf. A regular strengthening and flexibility program tailored to your personal needs will greatly enhance your posture. As your posture improves, you will enjoy a more consistent swing, a longer drive, and fewer injuries!

The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.

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