Envision the letter “S,” in your mind—now think of the curve in your spine, more accurately, think of the curve in your lower back area or your “lumbar” spine area—this area resembles the letter “S.”
With that in mind, think about certain types of incorrect postures or stances, or better yet, reflect on those days when your mother used to nag at you to stand up straight, hold your shoulders high, suck in your tummy or sit up straight. One of the reasons that mom used to nag, had nothing to do of course with your golf swing, but everything to do with your posture.
Many years of incorrect posture and stance can lead to a development of a poor posture referred to as the “S” posture. This typically means that there is an “unbalance” curve in the lumbar spine that often causes pain. Although, poor posture is not always the underlying cause to “S” posture, this disproportionate curve in the lumbar spine often causes pain, forces the abdominal muscles to relax and places added pressure on the back.
So how does this relate to the golf swing? When a golfer is unable to create a proper tilt in the lower pelvis region or a proper posterior tilt due to an excessive “S” posture, he can begin to loose his posture or “footing” in the golf swing. This in turn can block a certain amount of power that is transferred from the limbs to the core body area. When this happens during the swing, less force is achieved and more injuries occur.
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Through 3-D motion analysis we know over 90% of Tour players have a posterior tilt at the point of impact, helping them generate power from the lower body. If you cannot tuck the pelvis under, due to an excessive “S” posture” or create a posterior tilt, you will deplete your body from generating maximum power.
The following exercises help you control the “S” curve in the spine and help you develop more mobility in the hips, thus keeping your posture in tack throughout your entire swing.
Supine pelvic tilts:
The supine pelvic tilt is a great exercise for “awakening” the pelvis, reducing pain in the lumbar spine.
On your back, knees bent and arms relaxed next to your side. Inhale deeply and on the exhalation, press your navel AND ribcage towards the floor. Exhale, release the abdominals, return to a neutral spine and repeat ten times.
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Place the hands under the shoulders, knees under the hips. Spread the fingers as wide as possible and press the base of your forefinger into the yoga mat. (this activates the shoulders). Inhale deeply as you press the spine towards the floor, roll the shoulders away from the ears and slightly lift the head (do not hyper-extend the neck). On the exhalation begin the movement by pressing the navel towards the spine, pressing the spine towards the ceiling and tucking the chin towards the chest.
Repeat ten times. Note: consider closing your eyes during this pose. It will help you to connect the body, mind and breathe – the essence of yoga.
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Strength and mobility in the gluts is fundamental to reducing the “S” curve in your spine. I have included the bridge pose – the “mother” of gluts strengthening poses.
Tip: for the Par level of this pose place the feet on the floor, knees at a ninety-degree angle. For the Birdie / Eagle levels, place the feet on a balance ball.
Tuck the tailbone / pelvis under as you activate the posterior tilt, driving the navel towards the spine. On the exhalation lift the hips off the floor. Focus on utilizing the gluts and not the quads. Hold for five breaths, relax and repeat three to five repetitions.
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Begin supine with the arms extended perpendicular to the body, palms facing the ceiling.
Bend the knees, placing the feet wider than hip width apart. Inhale as you allow your knees to fall to the left, exhale as you bring the knees back to the starting position. Switch sides and repeat ten times.
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Static window washers:
Note: this pose is intended for post-round only. Allow the legs to fall to the left. Place a yoga block or towels under your knees. Allow gravity to move you deeper into this pose for three minutes and switch sides.
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On your back place the left heel on the balance ball and the right foot on the outside of the left knee. Inhale deeply and on the exhale pull the left leg towards you feeling the stretch in the right hip. Repeat ten times and switch sides.
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Give these exercises a try. You will improve your posture and better yet, put your body in a position for maximum power in your golf swing!
Katherine Roberts is the founder and president of Yoga For Golfers, International expert on Yoga & Golf and GFM Advisory Team Member. To learn more about Katherine, log onto the golf fitness website at www.golffitness-magazine.com.
