Bad Posture is Ruining your Golf Game!

Bad Posture is Ruining your Golf Game!

Today is March 9th, 2018 and we present Bad Posture is Ruining your Golf Game!  Fitness Friday #78.  A Golf Video Blog with Mel Sole, Director of Instruction and Master Professional at the Mel Sole Golf School.

Once again our host is Carolina Romero of Fit Golfer Girl.  Today Carolina walks you through some simple exercises for your shoulders, back and abs that will not only improve your bad posture but increase your strength in your golf swing.

Bad Posture is Ruining your Golf Game!

The first step in fixing your bad posture is to release the tight muscles that are bringing your shoulders forward and making your back rounded. Here are a few exercises that will help you accomplish this.

At Home.

Pec Release. Take a small medicine ball and place it under your clavicle and move it around until you find any tense or tight spots.  Hold in place for about 10 to 20 seconds until you feel the muscle release. Repeat on the opposite side.

Subscapularis Release.  When the subscapularis is tight it will bring your shoulders forward causing bad posture and putting your shoulder at risk of injury. To release, lie on a foam roller and let your armpit area feel the pressure of your bodyweight on the roller.  Hold for 10 to 20 seconds.

Chest Stretch. Stand at a corner of a wall and place your palm flat against the wall.  Start rotating away from the wall in the opposite direction.  You will feel a stretch in your chest and pec muscles. Hold for 10 to 20 seconds.

Lat Stretch. Stretch out the lats by raising your arm above your head and leaning your body down. You will feel a stretch in the side of your back. Hold for 10 to 20 seconds.

Rows.  This can be done in a gym or at home with some rubber bands attached to a door handle.  Start the row by initiating the movement with your shoulder blades, moving the arm back to activate the key muscles in that area.  This will help keep your shoulders back and your spine straighter.

Modified Angels of Death.  Love the name!  Lay on your stomach on the floor. Raise your arms above your head with thumbs pointing upward. Move your arms down your side and try and touch your thumbs behind your back.  If you cannot reach, go as far as you can. Keep your shoulders down to keep your trapezius muscles from taking over. Perform 2 or 3 sets of 12 to 15 reps.

In the Gym.

Shoulder External Rotation. Lay on your side with your elbow on your hip and your arm bent at 90 degrees. Keeping your elbow on your side, and using a light dumbell, rotate the arm upward as far as you can.  Do this for 2 to 3 sets of 20 reps on both arms.

Row with External Rotation.  This is my favourite as it strengthens all my shoulder muscles that were weakened by my shoulder operation in 2017.  This is key for good shoulder strength in the golf swing. Start with the cables at shoulder height and the upper arms extended in front of you.  Pull the cables back until the upper arms are parallel to the ground and the forearms at 90 degrees to the ground. Make sure your upper arms do not drop.  Perform 2 or 3 sets of 15 to 20 reps.

Scapular Depressions. The purpose of this exercise is to activate the muscles of your back that bring your scapula up and down.  Set up two foam handle cables. ( or rubber bands if you are at home like me, attached to a wall or a door well above shoulder height) Without bending your arms, shrug your shoulders up and down.  You should feel the muscles under your armpit working with every pull.

Swiss Ball Band Pull Apart. While laying on your back on a Swiss Ball (also available on Amazon or eBay for a nominal price) stretch your arms above your head holding a rubber band. While keeping your arms straight pull the bands apart until they reach parallel to the ground, keeping your abs engaged.  Perform 2 to 3 sets of 15 to 20 reps.

 

Source: Carlina Romero    Fit Golfer Girl   Mel Sole Golf School

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