GOLFHEALTHY
by David Brien, BSc(PT) Physiotherapist : Back on Track Physiotherapy
Injury Prevention Through Proper Posture
If you love golf, like I do, chances are you watch the occasional PGA tour event
photo 1
on television. My favourite part of the broadcast is the slow-motion swing
analysis that breaks down the players frame by frame. There are many differences
photo 2
from player to player but one part remains consistent - they all start with great
posture at address. The reason for this is simple. They know that proper spinal
posture is the key to producing the most trunk rotation, the most club head speed,
and the most core power. In addition, proper posture prevents muscle and joint
overuse and therefore prevents injuries to the back and shoulders.
A simple demonstration will show you everything you need to know about the
importance of spinal posture in golf. Sitting in a chair, let your chest and shoulders
slouch forward slightly. Then, try and rotate your trunk left and right. Repeat this
test with a more erect posture and you should discover an obvious increase in
rotation. Next, try the same test in your address position, with and without good
spinal posture. The increase in trunk rotation results from the bones and muscles
of the spine being lined up optimally and therefore allowing maximum mobility.
The next step is to incorporate this ideal spinal posture into your address
position. To teach your spinal muscles proper positioning, try this exercise at
address. Start in your normal address position, side on to the mirror. Round
your spine and your shoulders to exaggerate a poor spinal position (figure 1).
photo 3
Then straighten out your upper back (stick your chest out) and slightly stick out
your tailbone to create a proper spinal position (figure 2). Repeat his back and
forth holding for 10 seconds each time. Then try to do it without looking in the
photo 4
mirror to see how close you can come to the correct position. Gradually it will
become automatic due to muscle memory.
Correcting your posture is difficult if your back muscles are weak. The following 2
exercises are part of a ‘golf specific’ strengthening program for the upper back and core.
Start in your corrected address position with light weights (1-2kg) or soup cans
in each hand (figure 3). Bring the hands away from each other in an arm
flapping motion (reverse fly) and squeeze the shoulder blades together (figure
4). It is important to keep the stomach muscles tight and breathe normally to
ensure proper core activation. Repeat 2 sets of 12-15 reps. The spine position
should stay the same throughout the movement.
The starting position is the same as exercise 1. Using rubber tubing (looped
around a table leg) so one end of the tubing is in each hand (figure 5). Perform
the exercise by pulling the rubber band towards your lower chest in a ‘rowing’
photo 5
photo 6
type movement while squeezing the shoulder blades together (figure 6). Stomach
muscle activation and breathing should be done as in the above exercise.
Repeat for 12-15 reps.
Because these exercises are being performed in the proper address position
they will create muscle memory for your core to maintain this posture on the golf
course. This will translate into better spinal flexibility and power.
Remember, all exercises should be pain free. If you are experiencing pain,
check with a physiotherapist that knows the game of golf to modify these
exercises or design a treatment plan for pain relief.
84 FGM MAY 2009
flagstick.com
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92