Good Posture Improves Your Swing and Reduces Injury

By Golf Fitness MagazineOctober 22, 2008, 4:00 pm
Proper posture is essential for golf performance, which is why professional golfers spend so much time correcting and practicing their posture and set-up. Without proper posture, a golfer could not get into the required positions needed to consistently keep the club on its proper path.
 
One of the most commonly diagnosed postural problems in female golfers as well as men is C-posture or rounded shoulders. C-posture occurs when the upper back is too rounded. This condition also known as upper cross syndrome was discovered by a physical therapist from Czechoslovakia named Vladimir Janda, who noticed that many people had the same pattern of muscle imbalances.
 
Although the majority of the adult population deals with some form of rounded shoulders, women are especially prone to this problem because of the lack of developed muscles especially in the shoulder and shoulder blade area.
 
C-Posture limits how much the upper body can rotate. When the upper spine becomes rounded, it restricts the movement of the vertebrae. What this means to the golfer is that to get adequate rotation, the lower body will also have to rotate. This over-rotation creates a host of problems that weaken your swing and increase the risk of injury. As more women are participating in the sport, the need for understanding of this comes into play in maximizing their performance.
 
There are a couple of main causes of C-Posture. One such cause is our environment. The human body is constantly trying to get our eyes closer to our intended object, whether it is sitting at a computer, reading a book or driving a car. If you notice, by doing these things, the body develops a distinct forward head posture; this in turn creates a rounding of the spine and shoulders.
 
Another cause of C-Postures is early childhood development. For example, a highly successful LPGA player Mi Hyun Kim suffers from this structural imbalance, but in her case it was developed as a young competitive swimmer. The constant motion of pulling her body through the water developed her muscles in a pattern not advantageous to the golf swing. She and I try to combat these issues through a variety of exercises that strengthen the weak opposing muscles.
 

 
As you can see in the photo of her while singing an autograph, even though her head is looking downwards, her shoulder blades slump forward more than a balanced posture would. Although she is plagued with this imbalance, you can see in the adjacent photo, we have been able to adequately strengthen the opposing muscles in order for her to retract her shoulder blades and create an efficient rotation of the upper body with her swing and follow through.
 

 
In order to combat the development or to correct the existence of rounded shoulders one needs to combine a combination of exercises, stretches and quite often, massage therapy into their routine. In cases that this syndrome has become enmeshed structurally, as in Mi Hyun Kim, prevention from further degeneration and risk of injury must be addressed.
 
However, to begin with, you first need to identify if you actually have C-Posture.
 
To test yourself, begin by placing your hand behind your back, you can tell that if your hand (palm facing out) doesnt reach your opposing shoulder blade you may have an imbalance. Be careful not to overdo this move you could tear your rotator cuff if done improperly.
 
If you suspect you might have C-Posture, there are several steps one can follow to help Correct C-Posture.
 
The following are a few simple exercises to create stability and create the optimal posture
A. External rotator cuff exercise with a theraband.
B. Reverse fly exercise with dumbbells.
C. Bent over DB row or seated rowing machine.
Stretches should be performed as well to stretch out the chest and front shoulder.
A. Forward chest stretch in doorway or against a pole.
B. Behind the back towel or golf club stretch.
 
Remember, that the point of these exercises is to strengthen an opposing weak muscle while stretching the shortened tight one. This will create more of a balance within the symmetry of the body. In the case of rounded shoulders, the chest muscle and front part of the shoulder are too tight in comparison to the back part of the shoulder and muscles surrounding the shoulder blade.
 
Most imbalances can be halted by taking the right corrective measures insuring the risk of injury will decrease, the body will become more stable, and an easier more repetitive golf swing can be achieved.
 

EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFMs team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site golffitnessmagazine.com for more information.
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Montana parents can't watch kids play high school golf

By Grill Room TeamDecember 11, 2017, 9:47 pm

Well, this is a one new one.

According to a report from KTVQ in Montana, this line in the Montana State High School Association rule book all but forbids spectators from observing high school golf in that state:

“No spectators/fans are allowed on the course except for certain locations as designated by the tournament manager and club professional.”

Part of the issue, according to the report, is that most courses don't bother to designate those "certain locations" leaving parents unable to watch their kids compete.

“If you tell a parent that they can’t watch their kid play in the Thanksgiving Day football game, they would riot,” Chris Kelley, a high school golf parent, told KTVQ.

The report lists illegal outside coaching as one of the rule's chief motivations, but Montana State women's golf coach Brittany Basye doesn't quite buy that.

“I can go to a softball game and I can sit right behind the pitcher. I can make hand signals,” she is quoted in the report. “I can yell out names. I can do the same thing on a softball field that might affect that kid. Football games we can yell as loud as we want when someone is making a pass or a catch.”

The MHSA has argued that unlike other sports that are played in a confined area, the sprawling nature of a golf course would make it difficult to hire enough marshals to keep unruly spectators in check.

Meanwhile, there's a lawyer quoted in the report claiming this is some kind of civil rights issue.

Worth note, Montana is one of only two states that doesn't allow spectators on the course. The other state, Alaska, does not offer high school golf.

PGA Tour suspends Hensby for anti-doping violation

By Golf Channel DigitalDecember 11, 2017, 8:02 pm

Mark Hensby has been suspended for one year by the PGA Tour for violating the Tour’s anti-doping policy by failing to provide a sample after notification.

The Tour made the announcement Monday, reporting that Hensby will be eligible to return on Oct. 26, 2018.

The statement reads:

The PGA Tour announced today that Mark Hensby has violated the Tour Anti-Doping Policy for failing to provide a drug testing sample after notification and has been suspended for a period of one year. He will be eligible to return on Oct. 26, 2018.

Hensby, 46, won the John Deere Classic in 2004. He played the Web.com Tour this past year, playing just 14 events. He finished 142nd on the money list. He once ranked among the top 30 in the Official World Golf Ranking but ranks No. 1,623 today.

The Sunshine Tour recently suspended player Etienne Bond for one year for failing a drug test. Players previously suspended by the PGA Tour for violating the anti-doping policy include Scott Stallings and Doug Barron.

The PGA Tour implemented revisions to its anti-doping program with the start of the 2017-18 season. The revisions include blood testing and the supplementation of the Tour’s prohibited list to include all of the substances and methods on the World Anti-Doping Agency prohibited list. As part of this season’s revisions, the Tour announced it would also begin reporting suspensions due to recreational drug use.

The Tour said it would not issue further comment on Hensby's suspension.

Good time to hang up on viewer call-ins

By Randall MellDecember 11, 2017, 7:40 pm

Golf announced the most massive layoff in the industry’s history on Monday morning.

Armchair referees around the world were given their pink slips.

It’s a glorious jettisoning of unsolicited help.

Goodbye and good riddance.

The USGA and R&A’s announcement of a new set of protocols Monday will end the practice of viewer call-ins and emails in the reporting of rules infractions.

“What we have heard from players and committees is ‘Let’s leave the rules and administration of the event to the players and those responsible for running the tournament,’” said Thomas Pagel, the USGA’s senior director of rules and amateur status.

Amen.

The protocols, formed by a working group that included the PGA Tour, LPGA, European Tour, Ladies European Tour and the PGA of America, also establish the use of rules officials to monitor the televised broadcasts of events.

Additionally, the protocols will eliminate the two-shot penalty when a player signs an incorrect scorecard because the player was unaware of a violation.



Yes, I can hear you folks saying armchair rules officials help make sure every meaningful infraction comes to light. I hear you saying they make the game better, more honest, by helping reduce the possibility somebody violates the rules to win.

But at what cost?

The chaos and mayhem armchair referees create can ruin the spirit of fair play every bit as much as an unreported violation. The chaos and mayhem armchair rules officials create can be as much a threat to fair play as the violations themselves.

The Rules of Golf are devised to protect the integrity of the game, but perfectly good rules can be undermined by the manner and timeliness of their enforcement.

We have seen the intervention of armchair referees go beyond the ruin of fair play in how a tournament should be conducted. We have seen it threaten the credibility of the game in the eyes of fans who can’t fathom the stupidity of a sport that cannot separate common-sense enforcement from absolute devotion to the letter of the law.

In other sports, video review’s timely use helps officials get it right. In golf, video review too often makes it feel like the sport is getting it wrong, because timeliness matters in the spirit of fair play, because the retroactive nature of some punishments are as egregious as the violations themselves.  

We saw that with Lexi Thompson at the ANA Inspiration this year.

Yes, she deserved a two-shot penalty for improperly marking her ball, but she didn’t deserve the two-shot penalty for signing an incorrect scorecard. She had no idea she was signing an incorrect scorecard.

We nearly saw the ruin of the U.S. Open at Oakmont last year, with Dustin Johnson’s victory clouded by the timing of a video review that left us all uncertain if the tournament was playing out under an incorrect scoreboard.

“What these protocols are put in place for, really, is to make sure there are measures to identify the facts as soon as possible, in real time, so if there is an issue to be dealt with, that it can be handled quickly and decisively,” Pagel said.

Amen again.

We have pounded the USGA for making the game more complicated and less enjoyable than it ought to be, for creating controversy where common sense should prevail, so let’s applaud executive director Mike Davis, as well as the R&A, for putting common sense in play.

Yes, this isn’t a perfect answer to handling rules violations.

There are trap doors in the protocols that we are bound to see the game stumble into, because the game is so complex, but this is more than a good faith effort to make the game better.

This is good governance.

And compared to the glacial pace of major rules change of the past, this is swift.

This is the USGA and R&A leading a charge.

We’re seeing that with the radical modernization of the Rules of Golf scheduled to take effect in 2019. We saw it with the release of Decision 34/3-10 three weeks after Thompson’s loss at the ANA, with the decision limiting video review to “reasonable judgment” and “naked eye” standards. We’re hearing it with Davis’ recent comments about the “horrible” impact distance is having on the game, leading us to wonder if the USGA is in some way gearing up to take on the golf ball.

Yes, the new video review protocols aren’t a panacea. Rules officials will still miss violations that should have been caught. There will be questions about level playing fields, about the fairness of stars getting more video review scrutiny than the rank and file. There will be questions about whether viewer complaints were relayed to rules officials.

Golf, they say, isn’t a game of perfect, and neither is rules enforcement, though these protocols make too much sense to be pilloried. They should be applauded. They should solve a lot more problems than they create.

Lexi 'applaud's USGA, R&A for rules change

By Randall MellDecember 11, 2017, 5:15 pm

Lexi Thompson’s pain may prove to be the rest of golf’s gain.

David Rickman, the R&A’s executive director of governance, acknowledged on Golf Channel’s "Morning Drive" Monday that the new protocols that will eliminate the use of TV viewer call-ins and emails to apply penalties was hastened by the controversy following Thompson’s four-shot penalty at the ANA Inspiration in early April. The new protocols also set up rules officials to monitor TV broadcasts beginning next year.

“Clearly, that case has been something of a focus point for us,” Rickman said.

Thompson reacted to the new protocols in an Instagram post.

“I applaud the USGA and the R&A for their willingness to revise the Rules of Golf to address certain unfortunate situations that have arisen several times in the game of golf,” Thompson wrote. “In my case, I am thankful no one else will have to deal with an outcome such as mine in the future.”

Thompson was penalized two shots for improperly returning her ball to its mark on a green during Saturday’s round after a viewer emailed LPGA officials during Sunday’s broadcast. She was penalized two more shots for signing an incorrect scorecard for her Saturday round. Thompson ultimately lost in a playoff to So Yeon Ryu.

The new protocols will also eliminate the additional two-shot penalty a player receives for failing to include a penalty when a player was unaware of the penalty.

Shortly after the ANA Inspiration, the USGA and R&A led the formation of a video review working group, which included the PGA Tour, LPGA, European Tour, Ladies European Tour and PGA of America.

Also, just three weeks after Thompson was hit with the four-shot penalty, the USGA and R&A released a new Rules of Golf decision decision (34-3/10) limiting video evidence in two ways:

1. If an infraction can’t be seen with the naked eye, there’s no penalty, even if video shows otherwise.

2. If a tournament committee determines that a player does “all that can be reasonably expected to make an accurate estimation or measurement” in determining a line or position to play from or to spot a ball, then there will be no penalty even if video replay later shows that to be wrong.

While the USGA and R&A said the new decision wasn’t based on Thompson’s ANA incident, LPGA players immediately began calling it the “Lexi Rule.”