Create better posture - on and off the course

By Katherine RobertsNovember 22, 2010, 7:27 pm

The following is a partial excerpt from my book Swing Flaws and Fitness Fixes with swing analysis by Hank Haney.

“Swinging the club is like swinging an axe. You do not hit with it; you accelerate with it”.

* Peter Thompson

“C” Posture - Swing Flaw

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.

This week we target the flexibility portion, next week we target strength and stability.

 


Chest opener on the ball

Chest opener on the ball

 

 

 

 

 

 

As you place your back on the ball be sure that your head is supported and NOT hyper-extended, your hips are parallel to the floor and your glutes are engaged. Bend your arms at a 90 degree angle and hold for ten deep breaths. Rest and repeat three times.

 

 

 

 

 

 

 

 

 

 

 

 

Upper back mobility

 

Prep pose for upper back mobility

 

 

 

 

 

 

Place your legs on the seat of a chair. With your arms extended clasp your hands together. Inhale deeply and extend your arms over your head. If practiced correctly you should feel a stretch in the shoulders, chest and upper back. Repeat 10 times.

 

 

 

Pec stretch on the ball


Peck Stretch - Par/birdie level

 

 

 

 

 

 

Note: If you have a shoulder issue practice the Par/Birdie Level intensity.

Place the ball close to the chest, arm at a 90 degree angle. Inhale deeply and on your exhalation gently press your chest into the ball, focusing on the stretch in the chest. Repeat five times and switch sides.











 

Eagle level:Pec Stretch - Eagle level

 

 

 

 

 

 

 

Move the ball further away from your body.






Getty Images

Lyle birdies last hole in likely his final Open start

By Ryan LavnerJuly 20, 2018, 4:32 pm

CARNOUSTIE, Scotland – If this was Sandy Lyle’s final Open appearance, he went out in style.

Playing on the final year of his automatic age exemption, the 60-year-old Scot buried a 30-foot birdie on the last hole. He missed the cut after shooting 9-over 151 over two rounds.

“I was very light-footed,” he said. “I was on cloud nine walking down the 18th. To make birdie was extra special.”


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


Lyle, who also won the 1988 Masters, has missed the cut in his last eight majors, dating to 2014. He hasn’t been competitive in The Open since 1998, when he tied for 19th.

To continue playing in The Open, Lyle needed to finish in the top 10 here at Carnoustie. He’d earn a future exemption by winning the Senior British Open.

“More punishment,” he said.

Getty Images

DJ, Thomas miss cut at Open; No. 1 up for grabs

By Ryan LavnerJuly 20, 2018, 3:35 pm

CARNOUSTIE, Scotland – The top two players in the world both missed the cut at The Open, creating the possibility of a shakeup at the top of the rankings by the end of the weekend.

Dustin Johnson became the first world No. 1 since Luke Donald in 2011 to miss the cut at the year’s third major.

Johnson played solidly for all but the closing stretch. Over two rounds, he was 6 over par on the last three holes. He finished at 6-over 148.


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


Thomas added to what’s been a surprisingly poor Open record. Just like last year, when he struggled in the second round in the rain at Royal Birkdale, Thomas slumped to a 77 on Friday at Carnoustie, a round that included three consecutive double bogeys on Nos. 6-8. He finished at 4-over 146.

It’s Thomas' first missed cut since The Open last year. Indeed, in three Open appearances, he has two missed cuts and a tie for 53rd.  

With Johnson and Thomas out of the mix, the No. 1 spot in the rankings is up for grabs this weekend.

Justin Rose, Brooks Koepka and Jon Rahm all can reach No. 1 with a victory this week.

Getty Images

TT Postscript: Woods (71) makes cut, has work to do

By Tiger TrackerJuly 20, 2018, 3:32 pm

CARNOUSTIE, Scotland – Here are a few things I think I think after Tiger Woods shot a second consecutive even-par 71 Friday in the second round. And yes, he made the cut:

• Tiger said all 71s are not created equal. On Thursday, he made three birdies and three bogeys. On Friday, he made four birdie and four bogeys. Which round was better? The first. His theory is that, despite the rain, conditions were easier in the second round and there were more scoring opportunities. He didn't take advantage.

• This is the first time since the 2013 Open at Royal Lytham & St. Annes that Tiger shot par or better in each of the first two rounds of a major. That’s quite a long time ago.

• Stat line for the day: 11 of 15 fairways, 13 of 18 greens, 32 total putts. Tiger hit one driver and two 3-woods on Thursday and four drivers on Friday, only one which found the fairway. An errant drive at the second led to him sniping his next shot into the gallery

 


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


• In his own words: “I could have cleaned up the round just a little bit. I got off to not exactly the best start, being 2 over through three, but got it back. The golf course was a little bit softer today, obviously. It rains, and we were able to get the ball down a little bit further, control the ball on the ground a little bit easier today, which was nice.”

• At some point Tiger is going to have to be more aggressive. He will be quite a few shots off the lead by day’s end and he'll have a lot of ground to make up. Hitting irons off the tee is great for position golf, but it’s often leaving him more than 200 yards into the green. Not exactly a range for easy birdies.

• Sure, it’s too soon to say Tiger can’t win a fourth claret jug, but with so many big names ahead of him on the leaderboard, it’s unlikely. Keep in mind that a top-six finish would guarantee him a spot in the WGC: Bridgestone Invitational in two weeks. At The Players, he stated that this was a big goal.

• My Twitter account got suspended momentarily when Tiger was standing over a birdie putt on the 17th green. That was the most panicked I’ve been since Tiger was in contention at the Valspar.

Getty Images

Woods fires shot into crowd: 'I kept moving them back'

By Ryan LavnerJuly 20, 2018, 3:14 pm

CARNOUSTIE, Scotland – It added up to another even-par round, but Tiger Woods had an eventful Friday at The Open.

His adventure started on the second hole, when he wiped a drive into the right rough. Standing awkwardly on the side of a mound, he prepared for a quick hook but instead fired one into the crowd that was hovering near the rope line.

“I kept moving them back,” he said. “I moved them back about 40 yards. I was trying to play for the grass to wrap the shaft around there and hit it left, and I was just trying to hold the face open as much as I possibly could. It grabbed the shaft and smothered it.


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


“I was very, very fortunate that I got far enough down there where I had a full wedge into the green.”

Woods bogeyed the hole, one of four on the day, and carded four birdies in his round of 71 at Carnoustie. When he walked off the course, he was in a tie for 30th, six shots off the clubhouse lead.

It’s the first time in five years – since the 2013 Open – that Woods has opened a major with consecutive rounds of par or better. He went on to tie for sixth that year at Muirfield.