Posture Series - Week 1


Over the last four weeks our focus has been on strengthening the core abdominals. This week begins a series of exercises that will enhance your posture ' a perfect addition to your core exercises. It is difficult to support the spine without a strong core so you are now ready to begin working on your posture.
There are many components that effect poor posture; aging, a sedentary lifestyle, ineffective training methods that cause an imbalance in the body and repetitive functions such as sitting at a computer or swinging a golf club. Poor posture is now epidemic effecting adults and children and has a direct correlation to the 91 billion dollars a year spent in healthcare costs relating to back pain. (I suggest you share this series with your children and grandchildrenyou can never start too soon.)
Here are a few assessment tools to evaluate your current state of posture:
  1. Stand in front of a mirror and allow your body to come to a natural state of posture. If you upper back is rounded and your shoulders internally rotate the back of your hands will face the mirror. If this is the case you need to work on your posture.

  2. Sit on the edge of a chair, cross your arms in front, elbows lifted to shoulder height. Allow your body to move into a natural, relaxed position. Rotate your body as far as possible to the right, torso first, followed by your neck and head. Mark you ability to rotate. Repeat on the other side.

  3. Repeat #2 but now pull the navel in towards the spine, sit up as tall as possible and rotate to the right again. Notice you ability to increase your range of motion requires much less effort with a straight spine, verses a compressed spine. This is our goal!
In this series we will look at the definitions of good postural alignment, static and dynamic posture and posture in your golf swing.
Static posture is defined as your posture at a resting position. Meaning your natural posture (the way you sit or stand when no one is looking). It is critical that your static posture be in the correct position for this is the state from which dynamic posture will evolve. It is like building a house, if the foundation is lacking strength so will the structure that sits atop the foundation.
This weeks exercise will focus on the pecs or chest muscles as well as the rhomboids or upper back.
Par Level


Begin with the left foot forward, right leg back as you bring your left palm to the wall behind you.
Birdie & Eagle Level


Inhale, pressing your palm (and if possible your entire arm) into the wall, pressing the chest towards the front of the room. This will activate the muscles. Hold for a count of five, exhale and move slightly deeper into the stretch. Repeat this five to ten times. If you are very tight in the chest area you may then hold the pose for a count of twenty seconds. Switch sides.
On-course tip: Use the vertical stanchion of the golf cart as leverage on the course to keep your chest and upper back flexible during the round.
Do this exercise everyday in the morning. It is a great way to open the chest, wake up the breathing and prepare you for a round of golf.
Katherine Roberts - Total FitnessCheck out Katherines new web site @

Tune in Monday evenings for The Golf Channel's Your Game Night for more fitness tips from Katherine. Contact her with any questions or comments @ and she may answer your questions on air.
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    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at