One of the most common dysfunctions I see when first assessing a golfer is improper posture at address. Does posture really matter? Of course it matters! In order to maximize swing efficiency and minimize the potential risk of injury, a neutral posture is ideal at address. If not neutral, the two other set up postures you will see are C-posture and S-posture. This month we will be looking closely at C-posture and its associated pitfalls in the golf swing.
C-posture is easily identified by a noticeable rounding of the upper back which can lead to limited backswing range of motion, possible neck pain and injury and a reverse spine angle at the top of the backswing. This posture is commonly seen is mature populations.
Do you have C-posture?
Take your 5-iron and set up in address position perpendicular to a mirror. If you don’t have a full length mirror, ask someone to quickly snap a picture of you. Visualize or better yet draw a line (if you have the technology) beginning at your tail bone up to the base of your neck. If there is a portion of your back above the line you’ve drawn, you have C-Posture.
I have C-Posture, what do I do?
1 Foam Roll – Using a foam roller, roll your upper back beginning just below your shoulder blades and ending at the base of your neck. Continue until you feel all “tender areas” have been addressed.
2 Foam Roller Spine Extension – Place the Foam roller just below your shoulder blades. Keeping your glutes in contact with the floor, extend backwards letting gravity take your head as far back as you can comfortably extend. Once at end range, curl back up to starting position. Perform 15 repetitions.
3 Prone Press-Up – Lie face down on the floor with your forearms on the floor and hands in line with your shoulders. Maintain forearm contact with the floor and press up extending the upper back and neck looking up at the ceiling. Exhale as you extend upward. Perform 15 repetitions.
Book a complimentary golf fitness assessment at IF White Rock with Golf Fitness Professional and Innovative Coach Nick Mueller!
Nick Mueller
Director of Golf Performance
Innovative Fitness White Rock
w: 604.536.1355
c: 778.868.2827
