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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What's in the bag: CareerBuilder winner Rahm

By Golf Channel DigitalJanuary 22, 2018, 10:37 pm

Jon Rahm defeated Andrew Landry in a playoff to earn his second PGA Tour title at the CareerBuilder Challenge. Here's what's in his bag:

Driver: TaylorMade M4 (9.5 degrees), with Aldila Tour Green 75 TX shaft

Fairway wood: TaylorMade M3 (19 degrees), with Aldila Tour Green 75 TX shaft

Irons: TaylorMade P790 (3), P750 (4-PW), with Project X 6.5 shafts

Wedges: TaylorMade Milled Grind (52, 56 degrees), Milled Grind Hi-Toe (60 degrees), with Project X 6.5 shafts

Putter: TaylorMade Spider Tour Red

Ball: TaylorMade TP5x

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Strange irked by Rahm-Landry friendly playoff

By Jason CrookJanuary 22, 2018, 9:45 pm

Curtis Strange knows a thing or two about winning golf tournaments, and based on his reaction to the CareerBuilder Challenge playoff on Sunday, it’s safe to say he did things a little differently while picking up 17 PGA Tour victories in his Hall-of-Fame career.

While Jon Rahm and Andrew Landry were “battling” through four extra holes, Strange, 62, tweeted his issues with the duo’s constant chit-chat and friendly banter down the stretch at La Quinta Country Club, where Rahm eventually came out on top.

The two-time U.S. Open champ then engaged with some followers to explain his point a little more in depth.

So, yeah ... don't think he's changing his perspective on this topic anytime soon ever.

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Randall's Rant: The Euros won't just roll over

By Randall MellJanuary 22, 2018, 9:36 pm

The Ryder Cup may not be the King Kong of golf events yet, but you can hear the biennial international team event thumping its chest a full eight months out.

As anticipation for this year’s big events goes, there is more buzz about Europe’s bid to hold off a rejuvenated American effort in Paris in September than there is about the Masters coming up in April.

Thank Europe’s phenomenal success last weekend for that.

And Rory McIlroy’s impassioned remarks in Abu Dhabi.

And the provocative bulletin board material a certain Sports Illustrated writer provided the Europeans a couple months ago, with a stinging assault on the Euro chances that read like an obituary.

McIlroy was asked in a news conference before his 2018 debut last week what he was most excited about this year.

The Ryder Cup topped his list.

Though McIlroy will be trying to complete the career Grand Slam at Augusta National come April, he talked more about the Ryder Cup than he did any of the game’s major championships.

When asked a follow-up about the American team’s resurgence after a task-force overhaul and the injection of young, new star power, McIlroy nearly started breaking down the matchup. He talked about the young Americans and how good they are.

“Yeah, the Americans have been, obviously, very buoyant about their chances and whatever, but it’s never as easy as that. ... The Ryder Cup’s always close,” McIlroy said. “I think we’ll have a great team, and it definitely won’t be as easy as they think it’s going to be.”



McIlroy may have been talking about Alan Shipnuck’s bold prediction after the American Presidents Cup rout last fall.

Or similar assertions from TV analysts.

“The Ryder Cup is dead – you just don’t know it yet,” Shipnuck wrote. “One of the greatest events in sport is on the verge of irrelevancy. The young, talented, hungry golfers from the United States, benefitting from the cohesive leadership of the Task Force era, are going to roll to victory in 2018 in Paris.”

European Ryder Cup captain Thomas Bjorn won’t find words that will motivate the Euros more than that as he watches his prospective players jockey to make the team.

And, boy, did they jockey last weekend.

The Euros dominated across the planet, not that they did it with the Ryder Cup as some rallying cry, because they didn’t. But it was a heck of an encouraging start to the year for Bjorn to witness.

Spain’s Jon Rahm won the CareerBuilder Challenge on the PGA Tour, England’s Tommy Fleetwood started the week at Abu Dhabi paired with American and world No. 1 Dustin Johnson and won the European Tour event, and Spain’s Sergio Garcia won the Singapore Open in a rout on the Asian Tour.

And McIlroy looked close to being in midseason form, tying for third in his first start in three months.

Yes, it’s only January, and the Ryder Cup is still a long way off, with so much still to unfold, but you got an early sense from McIlroy how much defending European turf will mean to him and the Euros in Paris in September.

The Masters is great theater, the U.S. Open a rigorous test, The Open and the PGA Championship historically important, too, but the Ryder Cup touches a nerve none of those do.

The Ryder Cup stokes more fervor, provokes more passion and incites more vitriol than any other event in golf.

More bulletin board material, too.

Yeah, it’s a long way off, but you can already hear the Ryder Cup’s King Kong like footsteps in its distant approach. Watching how the American and European teams come together will be an ongoing drama through spring and summer.

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Quail Hollow officials promise players easier conditions

By Rex HoggardJanuary 22, 2018, 9:14 pm

Quail Hollow Club - a staple on the PGA Tour since 2003 - debuted as a longer, tougher version of itself at last year’s PGA Championship, receiving mixed reviews from players.

The course played to a lengthened 7,600 yards at last year’s PGA and a 73.46 stroke average, the toughest course in relation to par on Tour in 2017. As a result, it left some players less than excited to return to the Charlotte, N.C.-area layout later this spring for the Wells Fargo Championship.

It’s that lack of enthusiasm that led officials at Quail Hollow to send a video to players saying, essentially, that the course players have lauded for years will be back in May.

The video, which includes Quail Hollow president Johnny Harris and runs nearly five minutes, begins with an explanation of how the first hole, which played as a 524-yard par 4 at the PGA, will play much shorter at the Wells Fargo Championship.

“I had a number of my friends who were playing in the tournament tell me that tee was better suited as a lemonade stand,” Harris joked of the new tee box on the fourth hole. “I doubt we’ll ever see that tee used again in competition.”

Harris also explained that the greens, which became too fast for some, will be “softer” for this year’s Wells Fargo Championship.