This week begins a series of exercises that will enhance your posture – a perfect addition to your core exercises. It is difficult to support the spine without a strong core so you are now ready to begin working on your posture.
There are many components that affect poor posture; aging, a sedentary lifestyle, ineffective training methods that cause an imbalance in the body and repetitive functions such as sitting at a computer or swinging a golf club. Poor posture is now an epidemic among adults and children and has a direct correlation to the $91 billion spent annually on back pain-related healthcare. (I suggest you share this series with your children and grandchildren -- you can never start too soon.)
In this series we will look at the definitions of good postural alignment, static and dynamic posture and posture in your golf swing.
Static posture is defined as your posture at a resting position. Meaning your “natural” posture (the way you sit or stand when no one is looking). It is critical that your static posture be in the correct position for this is the state from which dynamic posture will evolve. It is like building a house, if the foundation is lacking strength so will the structure that sits atop the foundation.
This week’s exercise will focus on the pecs or chest muscles as well as the rhomboids or upper back.
Begin with the left foot forward, right leg back as you bring your left palm to the wall behind you.
Inhale, pressing your palm (and if possible your entire arm) into the wall, pressing the chest toward the front of the room. This will activate the muscles. Hold for a count of five, exhale and move slightly deeper into the stretch. Repeat this five to 10 times. If you are very tight in the chest area you may then hold the pose for a count of 20 seconds. Switch sides.
On-course tip: Use the vertical stanchion of the golf cart as leverage on the course to keep your chest and upper back flexible during the round.
Do this exercise everyday in the morning. It is a great way to open the chest, wake up the breathing and prepare you for a round of golf.
Posture Series - Week Two
by Katherine Roberts
The four-week series on posture provides exercises that support a solid, powerful address position and the ability to maintain a consistent swing plane during the dynamic phase of the golf swing. We continue this week incorporating dynamic stretching followed by static stretching.
Last week’s chest opening wall exercise focused primarily on flexibility. Having completed that exercise everyday for the last week I am sure you are already feeling the benefits of better posture.
This week we will continue our focus on flexibility and include the Locust pose; a powerful exercise for strengthening the erector spinae muscles as well as the gluts.
Recommended equipment for these exercises: Yoga Matt
Rolling Alligator pose: All Levels
In this pose it is important to maintain the torso and legs as one unit as you begin on the floor face down. Place the arms perpendicular to your body with the palms facing down.
Birdie & Eagle Level:
On the inhalation, squeeze the legs together and pull the abdominals inward. On the exhalation, slowly roll to one side. Inhale as you come back to the starting position.
Switch sides and repeat five times on each side. Once the dynamic series is complete, hold each side for five breaths or a slow count of 10 to 15. Note: if you feel strain in the neck allow your head to rest on the floor.
Three Level Locust pose:
Par Level: Clasp your hands behind the back (if this is a challenge place a towel between your hands). Squeeze the legs and gluts together, pressing the tops of your feet toward the floor. On the inhalation, pull the abdominals in, press the tailbone down, which will internally rotate the pelvis. On the exhalation, roll the shoulders back, slightly lifting the chest off the floor. Inhale and return to the staring position. Repeat five times and hold for five breaths.
Par Level: Lift the chest higher off the floor as you move the hands away from the gluts. Repeat the dynamic, fluid movement five times and then hold for five breaths.
Eagle Level: Lift the chest as high as possible off the floor and now move the hands toward the gluts. Repeat five times and hold for five to 10 breaths.
Posture Series - Week Three
by Katherine Roberts
Our bodies are constructed in a complex and spectacular mass of bones and muscles that act as pulleys and levers. Consequently, one needs to consider the many components effecting one’s physical conditions or challenges, not just one specific area.
We don’t often think of the pelvis or hips as affecting our posture. However, when the hip flexors, psoas and quadriceps are tight or hyper-flexible, it causes an anterior or posterior tilt of the pelvis. This tilt or lack of proper alignment in the pelvis creates dysfunction in the pelvis and directly affects the muscles of the back.
This week’s series target the muscles of the hip.
Par Level: Place your foot in your hand or in a strap or belt. Keep both knees in alignment, squeeze the gluts and press the hip forward as you increase the distance between the gluts and heel. Hold for a count of five and repeat five times. Switch sides.
Quad stretch (on wall):
Birdie Level: Wedge your left knee into the angle of the wall and floor. (Place a towel under your knee for protection) and place the top of the foot against the wall. Inhale, squeeze the gluts and Press your hip forward creating space between the heel and the gluts. Hold for a count of five. Exhale and stretch relax into the stretch. Repeat five times and switch sides.
Eagle Level: From the Birdie level position, bring the right foot to the floor placing the right knee at a 90-degree angle. Hold for a slow count of 20 and switch sides. BREATHE!
Posture Series - Week Four
by Katherine Roberts
This week’s focus on better posture is a series of exercises to strengthen the muscles of the spine. The exercises are demonstrated on a Balance Ball but can easily be executed on the floor.
Extended Table Pose:
Par Level: Place the ball under your lower body as close to the lower abdominals as possible. Pull the abdominals in supporting the low back. On the exhalation, lift the right leg and left arm. Inhale returning to the starting position. Repeat five times and hold for 20 seconds or five long breaths.
Up Dog pose:
Prep: Position your body on the ball so it is placed under your hips. If necessary, place your feet against the wall for more stability. If you do not have a ball, place your body flat on the floor away from the wall.
Supported Up Dog pose:
Par Level: Squeeze the gluts and legs together. As you exhale, lift your body up, coming as high as possible onto the fingertips. Roll the shoulders back. Feel the muscles working from the hamstrings, gluts, lower back and the upper back working. Inhale returning to the starting position. Repeat five times and hold for 20 seconds.
The pumping action stimulates warms the muscles and pumps stimulation throughout the spine.
“Big Dog” Up Dog pose:
Birdie / Eagle Level: Bring the hands to the waist, rolling the shoulders back and extending the chest forward. Hold for a slow count of five.
Chest Opening Up Dog pose:
Eagle Level: Clasp the hands behind the back, lifting the hands toward the ceiling. Hold for a slow count of five.
