Sit Up Straight! It Will Help Your Game

What does it take to reproduce the perfect golf swing? Precise coordination of muscle contraction and relaxation, muscle balance and body awareness are all required to recreate a good swing. A prerequisite to these necessary components is good posture.

Good posture is a state of musculoskeletal balance that allows the body to move efficiently in a stress free range of motion. Faulty posture sets the body into a state of neuromuscular imbalance where flexibility and range of motion are limited (loss of power), neuromuscular pathways are disrupted (loss of control and consistency) and detrimental forces are placed on the spine and joints (increased chance of injury).

The cause of poor posture and muscle imbalance is a persistent use of certain muscles with inadequate activation or exercise of their opposing and / or supporting muscles.

Common muscle imbalances negatively affecting the golfer:

Throughout life we are constantly exposed to situations that place us in poor postural patterns. We grew up sitting in school hunched over a desk for most of our young lives. We finish school and begin our careers. Many of us now find ourselves sitting in poorly designed chairs hunched in front of a computer. Those of us who spend excessive time in our cars are often conditioned toward a slumped over lazy posture.

Lower Body Implications

Commonly poor posture leads to a forward tilt of the pelvis, usually from tight hip flexors. This causes the abdominal wall to lengthen and weaken. As a result of the forward pelvic tilt, there is an excess curvature of the lumbar spine (lordosis) causing the spinal extensors to chronically shorten and weaken. Another detrimental effect of this forward tilt is a weakening of the gluteals. The glutes play a major role in hip extension and stabilization of the pelvis and lumbar spine. Without optimal strength and flexibility through the low back and hips it is impossible to get full rotation through the golf swing. To make up for less then optimal hip strength and flexibility many golfers subconsciously tend to over-swing. This over-swinging combined with tight muscles increase the chance of injury not only in the low back, but also the wrists, elbows, and shoulders.

Upper Body Implications

In the upper body poor posture usually presents with rounded shoulders and a forward head. This chronically shortens the pectorals, neck extensors, upper trapezius, and shoulder internal rotators. This leads to a weakness in the upper back, neck flexors, and shoulder external rotators. This causes a constant strain on the ligaments of the shoulder and neck leading to dysfunction and increased chance of injury. Throughout the golf swing there is an intricate kinetic chain of events. These events include cervical and thoracic rotation and lateral flexion, as well as opposing scapular adduction / abduction and retraction / protraction. This type of muscle imbalances severely restricts movement through the neck and shoulders. This makes it nearly impossible to be in position to make a consistently good swing, but makes it very likely a golfer will develop injuries in the upper extremities and cervical spine.

So where does the golfer begin? Start by establishing and maintaining core strength, muscle balance and flexibility by participating in a well developed integrated exercise program. Increased muscular efficiency and flexibility allow you to increase power and consistency while drastically reducing chances of pain and injury. You will not only be playing better, but you will be playing better longer!

Keys to gaining and maintaining good posture:

? Stand up straight

? If your job requires prolonged sitting or travel, get up and stretch frequently

? Make sure computers monitors are centered and set at eye level.

? Maintain good core strength, muscle balance, and flexibility by participating in a well developed integrated exercise program.

Bill Scibetta, RN, NSCA-CPT

Bill is the founder and President of Precision Fitness ? Personal Training Centers in the Charlotte, NC area and co-author of the book "Play Better Longer!" ? Peak Performance and Injury Prevention for Golf. Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association ? Certified Personal Trainer. After spending years practicing in the specialty of Orthopedics and Sports Medicine, Bill has dedicated his career to helping individuals identify and overcome obstacles that stand in the way of optimal wellness and peak physical performance.

---

How Fitness Has Changed The Face Of The PGA Tour

Professional golfers on the tour today are approaching fitness as... Read More

Are Golf Conditioning Routines Really Necessary

Many golfers around the world still do not understand why... Read More

Prepare for the Worst and Play Your Best

It's one thing to get mad when you miss a... Read More

Tips For Correcting A Golf Slice

Correcting a golf slice is the fastest way to shave... Read More

Improving Your Golf Swing

You've got your golf clubs, your 18-pack of golf balls,... Read More

Getting Your Hands Through the Ball at Impact

Have you ever thought about what your hands and forearms... Read More

The Proper Golf Swing Technique

There is no doubt that the proper golf swing technique... Read More

Putting and My Aching Back!

I am guessing that all of us can relate to... Read More

2005 US Open Winner - What Does It Take?

As the 2005 US Open began in Pinehurst, NC, the... Read More

Why Golf Fitness Should Be A Priority

Golf fitness should be a priority for any golfer in... Read More

Golf Training Principles That Produce Results

Time is a precious commodity when it comes to golf.... Read More

Components Of A Golf Exercise Program

Golf exercise program - with the exploding number of so-called... Read More

Golf Swing Exercises Can Add Power Quickly

Golf swing exercises are the missing link to adding tremendous... Read More

How Golf Stretches In Your Office Can Improve Your Game

Yes you heard it right! Golf stretches in your office.... Read More

How To Achieve Longer Golf Drives

Longer golf drives are the desire of every golfer. Yet... Read More

Golf Swing Technique And How To Improve It

There are two approaches to achieving a better golf swing.... Read More

Are You Fully Committed to Playing Your Best Golf?

After taking golf lessons and/or attempting to make changes in... Read More

Golf For Beginners ? What Makes A Good Golfer?

A good golfer is a golfer who is happy with... Read More

Perform Better Golf Right In Your Home

To perform better golf, you need to take a different... Read More

More Muscles Than You Think Are Used In the Golf Swing

While most golfers are aware of the fact that the... Read More

What are You Doing to Improve Your Golf Swing?

Improve your golf swing. You have probably tried everything, from... Read More

How Do The Golf Pros Train?

Many of the top touring professionals know that winning on... Read More

This IS Golf - Womens Golf

The Korean women golfer Jeong Jang (JJ) chose the British... Read More

Tiger Woods Wins Again

Tiger Woods today strolled to his second British Open Golf... Read More

What Are the Best Exercises for the Golfer?

With all the talk about the players on tour getting... Read More

Tips for Buying Used Golf Clubs

Used golf clubs can be great for those who are... Read More

The Biomechanics Of A Golf Swing Can Teach You Plenty

The biomechanics of the golf swing can be very revealing... Read More

Do You Know These Benefits Of Golf Schools?

Benefits of Golf Schools are many particularly for the beginners... Read More

Strength Training For Junior Golf

Much debate has occurred about kids and strength training. There's... Read More

Golf Carts -- A Surprisingly Large Industry

You probably just take them for granted when you play... Read More

Why A Golf Ball Actually Flies Through The Air

Not accounting for weather conditions there are a few things... Read More

Correcting a Golf Slice

Slicing the ball is a common problem among golfers. A... Read More

Natural Golf Tips

Golf tips are often welcomed by the most avid of... Read More