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Posture, Posture, Posture

By: John Hinds, PT

�Stand up straight�, �Sit up straight�. How many times did you hear that growing up? Good posture is important for many reasons, not the least of which is confidence and self-esteem. Although most parents probably didn�t have golf in mind, proper posture also aligns the body in a way that promotes the most efficient movement patterns with the least amount of stress. Our body�s framework, the skeleton, and the muscles that control movement are engineered to work most efficiently when aligned correctly.

Take the spine as an example. When looking at it from a side view there are 3 �natural� curves, one each in the neck (cervical), mid back (thoracic) and low back (lumbar) areas. These curves are there for a reason. It is in this �posture� that the spine, the ligaments and the muscles supporting it, are best able to absorb and distribute force and provide stability and strength. When flexing, extending, twisting, side bending or any combination of those (as in the golf swing), you want to maintain a posture that will optimize efficient movement patterns and performance as much as possible. The more we deviate from the ideal posture, the more other areas have to compensate and inconsistency, fatigue and injury will eventually result.

Golf includes both �static� and �dynamic postures�. We are static at address but dynamic throughout the backswing, downswing and follow-through. Your posture at address dictates how efficiently you will move throughout the rest of the swing, from your ankles, knees and hips to the trunk, shoulders and head. Good posture at address, and the ability to maintain* proper posture throughout the swing, promotes efficient movement and allows for a more reliable axis of rotation throughout the golf swing which then permits more precise coordination of the legs and arms with our core; compensations that result in mis-hits are minimized and a more reliable and powerful swing realized. For instance, if your back is rounded and your shoulders forward, your spinal and shoulder rotation will be limited and power compromised.

Proper posture must also be practiced during your workouts and daily activities. For most golf specific exercises, it�s not about how much weight you can lift but about the quality of the movement; focus on your posture, technique, balance and coordination when performing a movement. During all exercises, especially with a sport specific movement pattern, it is important to establish proper posture prior to and maintain it during the exercise. A quick checklist prior to each exercise might include, �posture, engage, perform�.

a. Posture includes keeping your shoulders back, chest out, getting into position to perform the exercise and whenever possible complete the exercise in your golf stance or address posture.
b. Engage your abdominals/trunk muscles in a neutral spine posture prior to and during the exercise. This can be accomplished by pulling your belly button in towards your spine and making a hard �s� sound so that all abs and some back muscles engage. This acts to stabilize your spine and promote more efficient movement.
c. Perform the movement.

So if you want a more reliable golf swing and more consistent scoring, posture is a fundamental that cannot be overlooked. Proper posture at address sets the tone for the rest of the swing and promotes a more efficient, consistent golf swing. The ability to maintain your posture throughout the swing is one of the keys to a more consistent and repeatable swing. Optimal flexibility and strength enable you to get into and maintain your posture throughout the swing and serve as the building blocks for stability, balance, coordination and power. Not everybody is going to have �perfect� posture, but the closer you are the less you will compensate and the less likely an injury will occur.

*Before you send constructive criticism, I realize that posture at impact, with regards to shoulder tilt, hips and spine angle will be different from your set up posture, but on the whole, �posture� at the ankles, knees, hips and spine need to be maintained for consistent, reliable contact.

John Hinds is a golfer and licensed Physical Therapist specializing in Orthopedic and Sports Rehabilitation, Conditioning and Injury Prevention. He is the Strength and Conditioning Coach for the Men�s Golf Team at El Camino College and currently owns and operates JMHinds Physical Therapy in El Segundo, California (www.golfconditioningpt.com).

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Neutral = Straight. There are two key alignments to strive for at the top of the swing that will make hitting fairways much easier. The most important of the two is the clubface position, which should be square (the leading edge basically is parallel to the left arm). Learning this position will remove the need to compensate on the downswing with the hands. Positioning the club parallel to the target line is also extremely important.
Don't forget to pick up some golf tees before you head to the links.

To develop the best possible grip for you. Every golfer swings and grips the club differently. Over 90 percent of golfers use the Vardon or overlapping grip. Players with smaller hands sometimes find the interlocking grip, with the little finger of the right hand interlocked with the index finger of the left hand, works best for them. Players with smaller should use a baseball type grip.
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If your first set of clubs is going to be a new one, you might consider a clubfitting. Many teaching pros do an in-depth clubfitting that lasts 30-45 minutes. If you don't do that, then being measured in a pro shop to make sure the clubs you choose are well-suited to your body type can't hurt. The standard, off-the-shelf length for golf clubs corresponds to a male who is 5-foot-10. If you are around that size, then standard will probably work just fine. If much shorter or taller, get fitted.
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Headline News About Golf

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