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Is your posture at work affecting the way you play?

Is your posture at work affecting the way you play?

Is your posture at work affecting the way you play?

Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional.  I invite you to enter into a discussion on this or any article on the website.  The input is for the entire subscriber base to learn something new each time!  Please post your comments below.  Keep it clean and tasteful.  We are here to learn from one another!

I have posted several articles on golf-specific exercises, but you can never see too many of these motivators!  

When I looked at the picture of the hunched-over man at the computer in a story by Nick Buchan for Golf Wrx, I saw myself.  Before I saw this article, my poor posture occurred to me, and I ordered a corrective upper back-brace to help support the good position of the thoracic spine and upper back muscles when sitting at the computer.  Use of the brace, combined with these 5 key exercises for better posture, will improve my swing and yours too!  #3, the ‘Dead Bugs’ exercise is particularly good for strengthening your anterior core. Easy too!

Is your posture at work affecting the way you play?

Watch all 7 exercises by Nick Buchan, UK Strength & Conditioning Association member.

Is your posture at work affecting the way you play?

Young man is bent over his tablet in his office,seating on kneeling chair Bad sitting posture at work

I imagine that most of you reading this are doing so while sitting at a desk, hunched over a computer. If you’re not, there’s a good chance that you spend considerable amount of time in that position. Our increasingly sedentary lifestyle, mixed with our heavy use of computers and wireless devices, has made this position more common than it should be.

Maybe you’re aware that your seated posture can and should be improved, but what you may not know is that it has numerous effects that will carry into your golf posture and your golf swing.

They include:

  • Forward hip tilt:

  • Also know as anterior pelvic tilt, it’s associated with tight hip flexors, which are a group of muscles on the front of your hips that pull the knee upward. Tight hip flexors can prevent the glutes (butt muscles) from firing and cause them to become weak. Strong glutes are essential to hip stability in the golf swing, as stable hips provide a platform to turn against in the golf swing and eliminate things such as slide and sway. The glutes are a major factor in developing power in the golf swing, too. If you want to hit it a long way you need strong glutes! Inactive or weak glutes also force the hamstring muscles to become overworked and excessively tight. If you have tight hamstrings, the root cause may be tight hip flexors and/or anterior pelvic tilt.
  • Hunched upper back and forward shoulder posture: 

  • Sitting hunched over a computer screen forces chest muscles to tighten, which can cause excessive curvature of the upper back (thoracic spine) and postural muscles in the upper back to weaken and loosen. The thoracic spine (T-Spine) also becomes stuck in flexion, and the ability to extend and rotate the T-spine becomes lessened. Limited T-spine mobility will radically reduce the amount of shoulder turn you are able to make, and ultimately the power you are able to create in your the golf swing.
  • Weak anterior core.

  • Core strength is essential for efficient power transfer and maintaining good posture in the swing. The weaker your core is, the more difficult power transfer and good posture becomes.
  • Forward cervical spine position: 

  • Although the head stays still during the golf swing, the shoulders rotate, so golfers experience large degrees of cervical rotation both the left and right in the golf swing. Similar to a rounded upper back posture, a “forward head position” limits your ability to rotate at the cervical spine. Consequently, this limits shoulder turn or causes you to lose posture in order to complete a full backswing. Further, a forward cervical spin position can also cause the posture muscles in the upper back to shut off. Who knew your neck was so important in the golf swing?

So, what can you do about it?

Movements in the gym are used and repeated to improve postural issues, which occur over time. Since any repetitive movement will affect posture, however, you need to be sure you are selecting the right movements and performing them in a proper manner. If you don’t, you won’t be getting the full benefits of postural correction. And if you use the wrong exercises, they can even feed into your postural deficiencies.

To watch 5 great videos and read more about improving your posture at work, go here!

Source: Golfwrx   Nick Buchan

Pictures: Golfwrx   Rebecca Peplinski

Thanks for reading/watching. Is your posture at work affecting the way you play?

Related Posts.

An Easy Daily Exercise to Improve Your Golf Posture!

What is the difference between a Strong and a Weak grip?  

Two easy exercises for C-Curve posture!

Dead Straight Drives with Butch Harmon and Rickie Fowler!

How do wrist angles affect your swing – Find out here!


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