Maintaining Good Posture at Address
IN: Health and Fitness | by Michael Dalgleish | 18 Jan 2005
All good coaches commence their teaching with basics of grip and stance. If the golfer starts with shoulders closed to the target line then compensations must be made immediately to square the clubface.
An important part of these basics is the attainment of good posture at address. What is good posture? This varies from individual to individual. However without good posture, your ability to complete effective weight shifts and trunk rotation is impaired.
One of the most common technical faults seen across all ages is poor upper back posture. Amongst our elite touring professionals you can see examples of the two extremes of this posture characteristic. Not everyone needs to mimic Craig Spence's perfectly flat upper back posture or alternatively Robert Allenby's more rounded or kyphotic upper back posture. Generally speaking the more your upper back is flexed or curved the harder it will be attain a complete torso or trunk rotation.
Combined Elevation Test
To measure how easily you can attain this posture and thus maximize the range of motion you have in the thoracic spine - complete the following simple test. We call this test the Combined Elevation test. If you can lift your wrists less than 5cm off the ground (with straight elbows) then it is unlikely that you can easily attain the correct upper back posture. More importantly, you may then impair the amount of torque or force producing torso rotation you can attain. If you can lift off around 10 to 15 cm you would be considered within ideal limits.
Start with your head looking up in front, you should be resting on your chin (Fig. 1). Before attempting the test ensure that your elbows are straight (Fig. 2), if you cannot do this you probably have problems with flexibility in your shoulders and your upper back. You will now need to measure how far you are able to lift your wrists, not your fingers, off the ground (Fig. 3).
During takeaway, extension or backwards movement of your trunk occurs in combination with rotation. If you lose either of these movements then a number of compensations may result:
- 1. Lifting of your head
- 2. Lifting and thus separation of the arms from the trunk
- 3. Excessive flexing or bending of your left knee
If your coach has noticed or commented that technically this is your common fault, then start by examining your basic setup and posture with these tests. Remember improved posture and range is about improved performance and technique as well as decreasing your predisposition to injury.
Increase Your Range
Once you have identified that you are limited for range then try some of the following stretches to increase your range. Then consult your PGA Professional to ensure that you harness all this new range of motion and improve that errant upper back posture.
If you are particularly sensitive you can commence with a rolled towel (Fig. 4) and don't forget to use a padded surface, you can always progress later. One useful tool is a thoracic wedge (Fig. 5), this should be positioned as shown such that the spine (the 'bony bumps') fit nicely in the groove - some people progress to two taped tennis balls prior to using a wedge.
Start by having your arms in a "crucifix" position (Fig. 6), as you progress up the spine you may increase the leverage by raising the arms above the head. Always be guided by your physiotherapist if you encounter unusual discomfort.
If you have any problems locating equipment or you are unsure what you are doing, please consult your physiotherapist or medical practitioner for advice. The staff at The Golf Athlete would be happy to advise you regarding the application of your exercise or how to access the range of thoracic mobilising devices.
