GolfPunk Magazine (China) November 2015
Creating and Maintaining Good Posture
The golf swing is most consistent when the correct spine angle is created and kept during the golf swing.
If you try to lean towards the golf ball by bending from your waist, the lower back curves down towards your pelvis and your upper spine curves into your shoulders and neck (photo 1).
The result is a curved spine (photo 2).
This means the first move in the backswing must be to straighten the spine (photo 3).
This is achieved by lifting the head and shoulders vertically before the shoulders can try to swing around the spine angle (photos 4 & 5).
The problem with this movement is that you must now lose the height in the downswing to return the clubhead to the ball and the human body is not capable of doing this consistently. Sometimes you will hit good shots, but you will also hit a lot of bad shots.
To create good posture in the address position, you must get your pelvis to rotate up, the feeling will be of a “High Butt” (photo 6 & 7). This means the Erector Spinæ muscles that control this movement (Spinalis, Longissimus, Iliocostalis) (photos 8, 9 & 10) must be strong.
One of the best exercises for strengthening these muscles is to get into the “Superman” position.
Lying face down, arms and legs extended, lift up your arms and legs approximately 15cm (6 inches) from the floor and hold this position for 3 seconds, and slowly lower back to the ground (photos 11, 12 , 13, 14, 15 & 16).
Repeat this exercise 5 times every day, and your posture will become much better in a couple of weeks.
As the muscles get stronger, you can increase the number of times you hold the “Superman”, or increase the time you hold the “Superman” to 5 seconds, and eventually work up to 10 seconds in this position.
The result of this though will be that your golf posture in address and throughout the golf swing, will be much more stable and result in more consistent golf shots.