Your set-up is crucial for a productive, pain-free golf swing.
There are 3 known golf postures, the N, C, and S, but only one of these address positions is physiologically ideal for healthy, productive outcomes. Do you know which one you are?
The N-posture (picture left) is preferred by teaching professionals, but seems to elude many current-day golfers. It’s characterized by a straight spine or back and is really the precursor to an efficient, textbook golf swing. It also helps to keep both the acute and chronic nagging low back injuries to a minimum.
When addressing the ball with a straight spine, the golfer allows him/herself the potential for making a better turn in the backswing. This, as most subscribers to the golf journals know, is a prerequisite for power golf. The better the shoulder turn, the more clubhead speed the golfer should be able to generate.
Give it a try. Take your golf stance while standing sideways in front of a mirror to make sure your back is totally straight. Now take a backswing and note how far you’re able to turn.
Next, bow (bend) your spine like in the picture to the right. Now try to make that same backswing. Make sure your head doesn’t move. Can you turn as much? The answer is no. That’s because it’s easier to rotate around a straight spine than it is a bent one. Unfortunately, there are a lot of golfers out there that don’t set-up at address with a straight, N-posture, spine. And it’s getting worse.
The bowed or bent spine posture is becoming an epidemic in the golfing world. Technically this set-up position is called a C-posture, as the golfer forms a “C” when viewed from the side. Today, we’re seeing more and more of it in all ages and genders due to the fact that many of us are sitting hunched over a computer for a good part of the day. Cell phones and backpacks will also have an influence.
This static, round-shouldered position, results in a shortening (tightening) of the muscles across the chest and shoulders and a concomitant lengthening (weakening) of the muscles in the upper back. This causes the shoulder blades to fan outward and the spine in the thoracic region to bow out (known as kyphosis). This combination does not bode well for the golf swing or your health.
C-posture will limit your ability to bring the club back in the backswing and that’s going to rob you of clubhead speed and distance. There are some C-posture golfers who do manage to hit the ball well, but this generally happens if the golfer stands up during the takeaway.
Lifting the head up, however, in order to make a better turn alters the swing plane and can throw off balance, resulting in inconsistent ball contact.
The other thing C-posture may produce in the backswing is a reverse spine or a leaning of the upper body back toward the target. This common swing fault doesn’t position the golfer well for initiating the downswing in the proper hitting sequence. . . that being with the hips first. As a matter of fact, the reverse spine often results in the upper body controlling the downswing, an over-the-top swing plane, and a casting of the golf club. The sum of these is usually a powerless slice of the golf ball and a frustrating round of golf.
To physically correct the C-posture, you must stretch the tight muscles in front and strengthen the weak ones in back. In doing so, you’ll allow the shoulder blades to move back toward the midline of the body pulling the shoulders back with them.
Two great exercises for this are the Posture Stretch (click for video) and Shoulder Pinch. You might want to consider doing one or both daily as they both will stretch the tightness in the front and strengthen the weakness in the back at the same time.
The third identified posture is the S-posture. It’s characterized by an arching of the lower back and a protruding butt, resembling an “S” when looked at from the side. This posture is very prevalent in women and younger golfers.
The arched or swayback posture, in itself, is a low back pain producer. Combine it with the twisting motion of the golf swing and it’s a pretty sure bet chronic low back pain will develop. In most cases, the arched back posture is produced from the hip rotating forward. This anterior tilt is often the result of tightness in the muscles in the front of the hips known as the hip flexors.
A simple assessment is to sit on the edge of a flat bench or solid coffee table, carefully lie back on the bench/table and then bring one knee up to the chest and hug. If the extended foot rises up off the floor, you’re hip flexor is tight to that side. Repeat with the other leg as tightness can be unilateral or bi-lateral.
This knee hug action is also a great stretch to do for tight hip flexors. Hold each leg for at least a 30-second count as you breathe normally. If you’re unsteady on the bench, you can also do this stretch while lying on your back on the floor. While holding the stretch, try pulling your belly button to your spine to enhance the stretch. This action will rotate the hip and place more of a stretch on the hip flexor.
Good posture is not a given and should be worked on for better, healthier golf. Many golfers aren’t even aware of what type of posture they have and a few minutes with their teaching professional or certified golf fitness instructor can determine if you’re an N, C, or S.
If it’s determined that you’re not one of those with ideal posture, you should begin an exercise program to correct the musculoskeletal imbalance(s) and focus on body alignment drills to rewire the brain-body connection. In doing so, you’ll set yourself up for a more efficient golf swing, more yards down the fairway, and a greater potential for a pain-free swing.
ARTICLE ARCHIVE
WHY LOW BACK DISCOMFORT IS COMMON AMONG GOLFERS
WHY IS FUNCTIONAL TRAINING IMPORTANT FOR MY GOLF GAME
LOW BACK PAIN AND THE QL MUSCLE
