How To Solve Your Crummy Golf Posture: C-Posture (Part 2)
In our previous post (you can review this here if you haven't seen it yet http://www.motusrx.com/motus-rx-blogs/2016/11/11/the-body-swing-connection-c-posture-at-address-part-1 ), we discussed the effects that C-Posture can have on your golf swing, your performance, and your likelihood for pain. Most notably, think about less turn into the backswing so less potential for distance, non-repeatable swing mechanics, and lower back pain.
In this entry, we would like to discuss how to offset your C-Posture by improving mid spine (thoracic) mobility and reducing upper muscle imbalances so that you can crush the ball how you want and get through 18 holes happy and healthy.
Not all C-Postures can be reduced or eliminated with cueing alone. What this means is that you can't just talk yourself out of it or change your body positions to get rid of it. The reason being is that some of us have physical "blocks" or deficiencies that need to be specifically identified and addressed. The 2 biggest reasons for this are spelled out below...
1. Limited mid-spine (thoracic) mobility and muscular restriction or "tightness" of the surrounding rib cage. This excessive limitation in mobility makes it incredibly difficult to extend and rotate the spine due to the limited ability of the joints to go through a full range of motion, especially when they all are to move together as one unit. This makes it difficult to get the turn you want without compensating.
2. Significant imbalance between the muscles in the front of the trunk or chest wall and the upper back and the front and back of the neck. Something interesting that happens often times in the body as that tightness breeds weakness and vice versa. Thus there is a natural balance that should be occurring in different quadrants of our body and those balances are made significantly worse when muscle tone or strength are exacerbated on one side of the body more than the other. The most common in this area is the muscle imbalance including tightness in the pecs, lats, upper traps and lats and then a resultant weakness or inhibition of the shoulder blade muscles and the deep neck muscles in front. This often makes it difficult to control the turn how we want due to poor activation and balance of the muscles.
The following 4 exercises will help address both of these issues. Thus when your thoracic spine mobility has improved and you've returned to a better balance through your upper half, then you can get a good turn and start crushing the ball how you want. And all while taking stress off of your lower back.
1. The Open Book
2. T-Spine Roll Out with Lift Off
3. Lumbar Locked Reachback
4. Self Mobilization With Movement
Give these a shot and then re-assess your swing or your ability to turn. You might be happy with what you find!
For more things that you can do starting right now to start crushing the ball off the tee and feeling pain-free after 18, you can download our Free E-Book below....
Otherwise, keep working on the body-swing connection and when it's time to...DRIVE!