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Create better posture - Strengthening the Upper Back

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Create better posture - on and off the course - Strengthening the upper back

Posture at address is the foundation from which your swing is built. Like the foundation of a house, a proper set up and good posture is fundamental for building the dynamic phase of your swing. You would not purchase a house that was built on a cracked foundation and you should not build a golf swing on a foundation of poor posture.

“C posture” is one of the most common physical restrictions I see in my golfers. Defined as a rounded back or slumped shoulders, kyphosis is when the thoracic spine resembles the letter “C”. Golfers with kyphosis often present with a forward head position. These two issues restrict efficient spinal mobility. In my opinion “C” posture is primarily a by-product of our sedentary lifestyle. Sitting too much, the aging process, and an imbalanced fitness program (heavy upper body lifting without flexibility conditioning) create an imbalance in the chest and upper back musculature.

The Roberts Flex-Fit Method is designed to create more symmetry in the body. For example as it relates to “C” posture I need to get more flexibility in the chest or pec muscles, flexibility in the mid-back and then balance your workout with strengthening exercises for your back body.

Last week we addressed flexibility in the upper back / thoracic spine. This week we will practice the poses to help you strengthen your upper back, thus supporting better posture and stability.


Cobra pose

Begin on your belly, hands placed next to your chest, elbows “hugging” your body. Pull your navel towards your spine and engage your glutes. Inhale as you lift your chest off the floor, exhale and return to the starting position. Repeat five times. Note: focus on the upper back and do not “dump” into your low back.

Katherine Roberts - cobra pose


Locust pose

Begin on your belly, palms down next to your body. Pull your navel towards your spine and engage your glutes.

Par: Lift your shoulders off the floor and hold for five deep breaths. Rest and repeat three times.

Birdie / Eagle: Lift your arms and legs off the floor and hold for five deep breaths. Rest and repeat three times.

Katherine Roberts - locust pose


Clockwork at the wall

Place your feet slightly wider than hip width apart. Internally rotate your legs and put a nice big bend in the knees. Your belly is touching the wall and will remain on the wall during the duration of the exercise.

Bring your arms to the 12 o’clock position. Pulse your shoulder blades together ten times slowly. Note: do not “scrunch” in your upper traps.

Bring the arms to 10 and 2 o’clock and repeat ten times.

Bring the arms to 9 and 3 o’clock position and repeat ten times.

Katherine Roberts - clock at the wall pose

 

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