Ladies tee Good posture

By Golf Fitness MagazineJuly 21, 2010, 11:01 pm
Creating symmetry within the body, as it relates to C Posture, is essential to improving your swing. Strengthening opposing muscle groups is absolutely necessary in order to achieve this. A few key exercises that will help you develop this balance are as follows:

External rotator cuff exercise with a theraband
External rotator cuff exercise with a theraband
Three of the four rotator cuff muscles are found on the backside of the shoulder. These muscles are responsible for keeping the shoulder girdle in place. Risk of injury occurs when these are weak or unbalanced because these three muscles are fighting hard to pull the shoulder joint back into alignment from its forward, rounded posture.

Keep the theraband at elbow level, holding your arm at a 90 degree angle. From the center of the body, rotate your arm outward away from the body maintaining the 90 degree angle of the arm.

These can be done on a daily basis. Three sets of 20 repetitions will help immensely

Reverse Fly Exercise with Dumbbells
Reverse Fly Exercise with Dumbbells
Not only do the external rotator cuff muscles need to be strengthened to help alleviate C Posture, you also need to strengthen the large back portion of the shoulder.

Most often this exercise is performed incorrectly and only the muscles close to the shoulder blade are used. In performing this exercise, you can either sit or stand, but standing incorporates more muscles of the core and legs which is ideal for golf. Create an angle with your body as close to 90 degrees as possible. Start with the hands in front of you and extend them in a straight line outwards until they are parallel with the floor. You should see the weights in line with your head when your arms are fully extended. Don’t let them droop.

Keep these weights relatively light (start with 3-5 lbs.) until you have mastered the motion with ease. Do 3 sets of 20 repetitions every other day.

Bent over Dumbbell Row or Seated Row
Bent over Dumbbell Row
Not only is it important to fully develop the muscles surrounding the back of the shoulder but the muscles that surround the shoulder blade as well. One of the functions of these muscles is to retract, and in C Posture the shoulder and should blades are in a constant state of protraction. Following are some exercises that will help you correct this problem.

The bent over dumbbell row also incorporates the core and the legs. Start with your arm fully extended. Then pull the weight back and up keeping the elbow close to your trunk. Limit the rotation of your trunk as you raise and lower the weight.Seated Row
A seated row takes the lower body out of the exercise and incorporates both arms. Sit on the machine with legs slightly bent. Let your arms extend in front of you, then pull the weight back in one motion, keeping your back straight and chest up. At the end of the motion squeeze your shoulder blades together.Both of these exercises are beneficial in correcting C Posture and should be performed twice a week.

Choose a weight that is challenging but doesn’t hinder you from performing the exercise properly. Start with 15 to 20 reps.

Strengthening opposing muscle groups is not all that is necessary to correct C Posture. You must also stretch the muscles that are causing the shortening that results in your shoulder’s rounded position. This shortening limits the tendency of these two opposing forces to work against each other. Two good stretches for this are the Forward Chest Stretch and the Behind the Head Golf Club Stretch.

Forward Chest Stretch
In performing the forward chest stretch find a doorway or pole of some sort.

Place your arm at a 90 degree angle and step forward with the same leg. To increase this stretch and to involve to upper portion of the chest, lean the upper body downwards as if looking at the floor.

Hold the position for 20-30 seconds and repeat twice daily for maximum benefit
Forward Chest Stretch

Behind the Back Stretch
The Behind the Head Golf Club stretch can be also done with a towel. Place the towel behind your head and grab the other end with the other hand behind the back.

Pull upwards. You should feel a stretch in the front part of the shoulder.

Be careful to not overstretch. Hold for 20-30 seconds, repeating twice.

This stretch can be performed daily and is also very beneficial for pre-golf warm-ups.
Behind the Back Stretch
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Langer not playing to pass Irwin, but he just might

By Tim RosaforteJanuary 16, 2018, 1:40 pm

Bernhard Langer goes back out on tour this week to chase down more than Hale Irwin’s PGA Tour Champions record of 45 career victories. His chase is against himself.

“I’m not playing to beat Hale Irwin’s record,” Langer told me before heading to Hawaii to defend his title at the Mitsubishi Electric Championship at Hualalai. “I play golf to play the best I can, to be a good role model, and to enjoy a few more years that are left.”

Langer turned 60 on Aug. 27 and was presented a massage chair by his family as a birthday gift. Instead of reclining (which he does to watch golf and football), he won three more times to close out a seven-win campaign that included three major championships. A year prior, coming off a four-victory season, Langer told me after winning his fourth Charles Schwab Cup that surpassing Irwin’s record was possible but not probable. With 36 career victories and 11 in his last two years, he has changed his tone to making up the nine-tournament difference as “probable.”

“If I could continue a few more years on that ratio, I could get close or pass him,” Langer told me from his home in Boca Raton, Fla. “It will get harder. I’m 60 now. It’s a big challenge but I don’t shy away from challenges.”


Bernhard Langer, Hale Irwin at the 1991 Ryder Cup (Getty Images)


Langer spent his off-season playing the PNC Father/Son, taking his family on a ski vacation at Big Sky in Yellowstone, Montana, and to New York for New Year’s. He ranks himself as a scratch skier, having skied since he was four years old in Germany. The risk of injury is worth it, considering how much he loves “the scenery, the gravity and the speed.”

Since returning from New York, Langer has immersed himself into preparing for the 2018 season. Swing coach Willy Hoffman, who he has worked with since his boyhood days as an as assistant pro in Germany, flew to Florida for their 43rd year of training.

“He’s a straight shooter,” Hoffman told me. “He says, 'Willy, every hour is an hour off my life and we have 24 hours every day.'"

As for Irwin, they have maintained a respectful relationship that goes back to their deciding singles match in the 1991 Ryder Cup. Last year they were brought back to Kiawah Island for a corporate appearance where they reminisced and shared the thought that nobody should ever have to bear what Langer went through, missing a 6-footer on the 18th green. That was 27 years ago. Both are in the Hall of Fame.

"I enjoy hanging out with Hale," Langer says.

Langer’s chase of Irwin’s record is not going to change their legacies. As Hoffman pointed out, “Yes, (Bernhard) is a rich man compared to his younger days. He had no money, no nothing. But today you don’t feel a difference when you talk to him. He’s always on the ground.”

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McIlroy: Ryder Cup won't be as easy as USA thinks

By Ryan LavnerJanuary 16, 2018, 1:18 pm

The Americans have won their past two international team competitions by a combined score of 38-22, but Rory McIlroy isn’t expecting another pushover at the Ryder Cup in September.

McIlroy admitted that the U.S. team will be strong, and that its core of young players (including Jordan Spieth, Justin Thomas and Rickie Fowler) will be a force for the next decade. But he told reporters Tuesday at the HSBC Abu Dhabi Championship that course setup will play a significant role.

“If you look at Hazeltine and how they set the course up – big, wide fairways, no rough, pins in the middle of greens – it wasn’t set up for the way the Europeans like to play,” McIlroy said, referring to the Americans’ 17-11 victory in 2016. “I think Paris will be a completely different kettle of fish, so different.”

At every Ryder Cup, the home team has the final say on course setup. Justin Rose was the most outspoken about the setup at Hazeltine, saying afterward that it was “incredibly weak” and had a “pro-am feel.” 

And so this year’s French Open figures to be a popular stop for European Tour players – it’s being held once again at Le Golf National, site of the matches in September. Tommy Fleetwood won last year’s event at 12 under.

“I’m confident,” McIlroy said. “Everything being all well and good, I’ll be on that team and I feel like we’ll have a really good chance.

“The Americans have obviously been buoyant about their chances, but it’s never as easy as that. The Ryder Cup is always close. It always comes down to a few key moments, and it will be no different in Paris. I think we’ll have a great team and it definitely won’t be as easy as they think it’s going to be.” 

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Floodlights may be used at Dubai Desert Classic

By Ryan LavnerJanuary 16, 2018, 12:44 pm

No round at next week’s Dubai Desert Classic will be suspended because of darkness.

Tournament officials have installed state-of-the-art floodlighting around the ninth and 18th greens to ensure that all 132 players can finish their round.

With the event being moved up a week in the schedule, the European Tour was initially concerned about the amount of daylight and trimmed the field to 126 players. Playing under the lights fixed that dilemma.

“This is a wonderful idea and fits perfectly with our desire to bring innovation to our sport,” European Tour chief executive Keith Pelley said. “No professional golfer ever wants to come back the following morning to complete a round due to lack of daylight, and this intervention, should it be required, will rule out that necessity.”

Next week’s headliners include Rory McIlroy, Sergio Garcia and Henrik Stenson. 

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Ortiz takes Web.com Tour clubhouse lead in Bahamas

By Golf Channel DigitalJanuary 16, 2018, 2:19 am

Former Web.com Tour Player of the Year Carlos Ortiz shot a bogey-free, 4-under-par 68 Monday to take the clubhouse lead in The Bahamas Great Exuma Classic at Sandals Emerald Bay.

Four other players - Lee McCoy, Brandon Matthews, Sung Jae Im and Mark Anderson - were still on the course and tied with Ortiz at 6-under 210 when third-round play was suspended by darkness at 5:32 p.m. local time. It is scheduled to resume at 7:15 a.m. Tuesday.

Ortiz, a 26-year-old from Guadalajara, Mexico, is in search of his fourth Web.com Tour victory. In 2014, the former University of North Texas standout earned a three-win promotion on his way to being voted Web.com Tour Player of the Year.

McCoy, a 23-year-old from Dunedin, Fla., is looking to become the first player to earn medalist honors at Q-School and then win the opening event of the season.