|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|
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|
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.
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
|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.