How to Perform Golf Posture Exercises
2 of 9 in Series: The Essentials of Getting Fit to Play Golf
If you’re unable to achieve a straight-spine golf stance (in other words, if your golf posture is terrible), you may find the next three simple exercises can improve your posture at address.
Recumbent chest-and-spine stretch
This exercise releases the tightness in your chest, in the front of your shoulders, and in your lower back:
Lie on a firm, flat surface with your hips and knees bent at a 90-degree angle. Rest your lower legs on a chair, couch, or bed.
Depending on the degree of tightness in your chest, spine, and shoulders, you may need to place a small pillow or rolled-up towel under your head and neck to support them in a comfortable, neutral position.
Bend your elbows to approximately 90 degrees and position your arms 60 to 80 degrees away from the sides of your body so that you begin to feel a comfortable stretch in the front of your chest and shoulders.
This arm position looks a lot like a waiter’s arms do when he carries a tray in each hand.
Relax into this comfortable stretch position for at least three to five minutes or until you experience a complete release of the tightness in your chest, front of your shoulders, and lower back.
You’re trying to get your back, spine, and shoulders completely flat on the floor.
Repeat this exercise daily for five to ten days until you can perform the exercise easily, feeling no lingering tightness in your body.
Remember always to keep the degree of stretch comfortable and to support your head, neck, spine, and arms so that you don’t put excessive stress on those structures while you perform this exercise.
Recumbent abdominal-and-shoulder-blade squeeze
The recumbent abdominal-and-shoulder-blade squeeze is designed to help reeducate your golf posture and begin rebuilding two key areas of muscle strength necessary for great posture at address — your lower abdominals and your shoulder-blade muscles:
Assume the same starting position as for the recumbent chest and spine stretch.
Have your elbows bent and your arms away from the sides of your body.
Contract the muscles of your lower abdominals and middle and lower shoulder-blade regions so that you can feel the entire length of your spine, neck, and shoulders flattening firmly to the floor.
If you’re performing this exercise properly, you should feel a comfortable degree of muscle contraction while you maintain a normal, relaxed breathing pattern.
Hold this contraction for three to five breaths, relax, and then repeat the exercise.
Perform this exercise at least once every other day for 2 to 3 weeks, starting with one set of 10 repetitions and building up gradually to one set of 50 repetitions, as needed.
Prone torso lift
To advance the recumbent abdominal-and-shoulder-blade squeeze exercise, you can further challenge your abdominal, spine, and shoulder-blade muscles by trying the prone torso lift:
Turn over on your stomach, place several large pillows under your body, and rest your forehead on a towel roll.
Be sure to place your arms in the waiter-carrying-trays position.
Perform a pelvic tilt by squeezing your lower abdominal muscles, and rotate your pelvis forward.
Keeping your neck long and your chin tucked, lift just your upper torso comfortably off the pillows until you have achieved a straight spine.
Remember to breathe comfortably throughout the exercise.
Hold the lift for three to five breaths, and then slowly relax and repeat.
Do this exercise at least every other day for 1 to 2 sets of 8 to 12 repetitions, and for about 2 to 3 weeks or until the exercise becomes very easy.