Golf Better By Improving Your Posture – Part 3

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More tips to improve your posture, continue from part 2.

Postural Effects of Golf

Because golf is played in a forward bending posture, there is potential for negative postural side effects to result. Extended periods of playing or practicing, particularly short game practice, are most likely to cause these side effects. It is important for golfers to implement postural breaks during practice to reverse these effects. These postural breaks should reverse the forward bending posture of the golf swing, stretching the muscles in front of the body that are prone to be tight, as well as activating the muscles of the back and shoulders, that are stretched and prone to be weaker. The following exercises are good examples of postural breaks for golfers, they should be performed each
half an hour while practicing

Hip Flexor/Side Stretch

• The golfer holds a golf club overhead, adopts a lunge position with 1 foot on the ground
in front of the opposite knee.
• The golfer leans toward the front leg to increase the stretch.
The golfer should hold this position for 45 seconds

Hip Flexor/Side Stretch

Shoulder Blade Activation

• The golfer holds a length of theraband overhead.
• The golfer pulls the theraband out and down, activating the muscles of the shoulder blade and holds for several seconds
The golfer should repeat this 15 times

Shoulder Blade Activation

Rotator Cuff Activation

• The golfer stands with a length of theraband around their waist
• The golfer holds each end of the band in each hand
• The golfer keeps their elbows tight by their side as they rotate their hands out
• The golfer repeats 10 repetitions
The golfer should repeat 3 sets of 10 repetitions

Rotator Cuff Activation

Golf Posture Shoulder Blade Activation

• The golfer stands in golf posture and places a golf club along the back of their shoulders
• The golfer rests their fingers lightly on the back of the club and squeezes their shoulder
blades together
• The golfer holds this position for 20 seconds
The golfer should repeat this 5 times

Golf Posture Shoulder Blade Activation

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