(Our Bodies will always Mold itself into whatever it’s doing over long periods of time!)
How to stop posture issues while sitting
It’s no secret by now that Sitting Down too much is a major reason why we have so many health and posture problems in our culture today. No Doubt, the Sedentary Life Style that pervades our culture weakens and affects virtually every system in our bodies; including the circulatory and respiratory systems. ( Not to mention, tightens up and restricts our golf swings!).
Because our Bodies will Mold itself into whatever it’s doing over long periods of time, it’s a good idea, to put a pillow or cushion behind our backs and against the back of the chair when we’re sitting. By doing this, you’ll help prevent Slouching that will certainly play havoc on your health.
And although this tip will help you maintain good posture and well being, don’t forget that to get your body into excellent health and fitness, an all around program involving the Lower – Mid – and Upper Torso, should be included. Which is what my Flexibility and Posture Restoration Programs will do!
Rigidity in one’s body is a huge detriment to a fundamental golf swing, not to mention most all other forms of sports and movement. I believe strongly as the Yogi’s say, ‘You’re only as Young as your Spine’.
Keeping your spine healthy will go a long way to a healthy and fit life!
Over a lifetime of golf, I’ve observed literally thousands of different body types and have come to the conclusion that the golfers who play the longest are the ones who have the best Flexibility and Range of Motion. Although Strength is obviously another vital component, I feel strongly that Flexibility Reigns Supreme in maintaining the fountain of youth.
One of my favorite exercises is Roller Coasters – which we feature in the CORE STRENGTHENING PORTION OF THE POSTURE SYSTEM – demonstrated in today’s video with Victoria and Keith. Roller Coasters have It all: Flexibility, Strengthening, and Cardiovascular, which are all the ingredients of a complete workout.
However, if doing the Roller Coasters the way Victoria is demonstrating is too challenging, or if you have back and/or disc problems in your back, then do them the way that Keith is demonstrating.
Sitting down too much weakens our bodies – ESPECIALLY OUR GLUTES AND LEGS! Because the Golf swing demands Upper Body Flexibility and Strengthening in the Lower Body, a person who has weak Glutes is generally going to have a hard time achieving lower body stability and be forced to rely on their arms and hands for their power and consistency. What we want in the golf swing is a combination of the Arms, Hands, Lower and Upper Bodies to be in sync with each other. Plus a strong Lower Body helps us maintain Balance and allow our Upper Body to coil powerfully against the Lower.
In today’s video from The Posture System™, I’ll show you two variations on how to strengthen your Glutes and Legs with some basic squats, and also show you a modified version you can do against a wall. These can be done any time, and if you’ve noticed, I normally always end my Flexibility Programs with the Air Bench (the Assisted Squat against the wall).
IF YOUR ANSWER TO BOTH QUESTIONS IS YES…
THEN WATCH THIS VIDEO ON ROTATED POSTURE!
‘COMING OVER THE TOP’ is probably THE most common swing fault in golf, and the odds are that at some time in your golf career, you’ve come ‘Over It’ and have tried a lot of things to ‘Cure It.’ Whether it’s Swinging more Inside Out – Taking it back Flatter – Turning the Right Hip Deeper – Don’t Slide your hips, ad infinitum, a lot of things ‘may’ have worked – but the odds are they were temporary.
One place where you might not have looked is in your Posture. Yes that’s right… Your Posture.
Because we live primarily in a Right Handed World, and where approximately 90% of the population is right handed, over time we naturally develop stronger and tighter right sides – especially in our hips and shoulders. Consequently, if you look at the majority of our population – especially the golf population – you’ll notice that the Right Shoulder in the majority of people is Lower and Forward than their Left Shoulder; and consequently when they line up, their shoulders are actually angled and aiming off to the Left. (Also, because the right hand is Lower on the club than the Left, the right shoulder is pulled even more forward.) What does this have to do with Over the Top?
Because the right side is tighter in this posture type, the right shoulder has a harder time turning behind the ball on the backswing due to the muscle restrictions; it then tends to ‘force’ the hands and club to the outside. Coupled with the Left Side being weaker and less stable, it will tend to spin out, giving way to the dominance of the stronger and tighter right side (again, due to the right side ‘throwing’ the Right Shoulder, Arm, and Club to the ‘Outside’) thus cutting across the ball.
The best way to help this condition is to Straighten Out your posture and get better balance and symmetry in your body.
One of my programs in THE POSTURE SYSTEM Video Series is the ROTATED POSTURE PROGRAM, and doing this program along with your Golf Swing Drills will certainly help get that club dropping to the inside and hitting that pretty little Draw!
One of my common themes is that due to our Forward Bending Culture that has us Bent over at desks, cars, and even golf stances, our bodies get out of ‘True’ as a carpenter would say. Remember:
YOUR BODY WILL MOLD ITSELF INTO WHATEVER ACTIVITY IT’S DOING OVER LONG PERIODS OF TIME.
When you see the Rounded Shoulder Forward Head Look, it simply means that the muscles on the Anterior (front) of our torsos have tightened and pulled the torso forward, and the back muscles then become too weak due to the dominance of the Anterior torso.
A Great Exercise, and one that I do most days along with my overall Flexibility Program/Posture Programs, is Skydivers (as shown in today’s video). Generally speaking, I like to do around 3 SETS of a count of 5, or 1 or 2 SETS OF 5-10 Active Movements where you hold the pose for 1-2 seconds.
IF YOU HAVE DISC INVOLVEMENT YOU CAN EITHER DO THE ALTERNATE METHOD THAT KEITH IS DEMONSTRATING, OR ELIMINATE IT FROM YOUR PROGRAM.
AND, Of course, I highly recommend that you do the Flexibility Programs before and after to make sure you’re warmed up.
GOLF INSTRUCTORS WANT THEIR STUDENTS TO HAVE GOOD POSTURE
(But what if the golfer has poor posture to begin with?)
Although golf instruction has come a long, long way, the fact remains that handicaps have rarely (if at all) have come down over the last 40 years – despite the fact that Golf Technology, Course Conditioning, and Instruction has gotten incredibly better! And as golfers get older and begin to lose flexibility, strength, and good posture, their golf games usually suffer.
I feel that the main reason for this is because a lot of people can’t physically do what their instructors want them to do. For example, one of the things that golf instructors stress is GETTING INTO A PROPER ADDRESS POSITION AND THEN MAINTAINING THEIR SPINE ANGLE THROUGHOUT THEIR SWING.
This sounds simple enough, but my contention is what if a person has poor posture to begin with? The fact is that Poor Posture is nothing more than muscle imbalances and tightness throughout the body, and ESPECIALLY involving the muscles on the front (anterior) and back (posterior) sides of their bodies. In other words, when you see a person with a jutted forward head (above), rounded shoulders, and a severe hip tilt, you know that the muscle chains on the (front) side of their bodies have shortened and are pulling the torso forward. Thus, when the instructor tells them to ‘lift their chest’, stick their butt out, etc., the person is trying to do something the muscles don’t want to do! Doing the simple slant board exercises using the in the video will certainly help stretch out both sides of your torso and make it A LOT easier to do what your instructor wants you to do.
Since over 90+% of our population is right handed, the majority of golfers have stronger and tighter right sides, thus weaker left sides. Over time, these Imbalances become quite noticeable, and with the majority of right handed golfers, you’ll see a lower and more forward right shoulder.
Being out of balance wreaks havoc on your body and joints, not only limiting mobility, but also increasing the likelihood of a host of musculoskeletal injuries such as back surgeries, knee or hip replacement, etc. Always remember, that the body conforms to whatever position it’s in for long periods of time.
Again, because we spend nearly all of our time doing everything with just one side of the body. Driving a car… it’s the right leg that’s constantly working the gas and the brake. At a computer… it’s the right hand working the mouse. Baseball, Tennis, and playing a round of Golf… all these movements are predominantly all on the right side for the majority of people.
This results in an overdevelopment of the muscles on the right side and an underdevelopment of the muscles on the left side. Your right bicep is probably bigger than your left. In fact, most of the muscles on your dominant side are bigger and more developed than your non-dominant side. This makes them stronger and tighter, so your right shoulder is lower than your left, and if it’s really pronounced, your head even tilts to the right. This happens to your shoulders and to your hips.
This happens over years, BUT; it doesn’t take years to start to correct it. Proper stretching along with a simple Posture Restoration Program, and doing simple drills using your left side more, and balancing your exercises can make a huge change.
One of my favorite tools for rapid results here is the Power Swing Fan. Swinging the fan left handed just 10 times before or after a round will balance your body. The added resistance through the impact zone will start to build up your left side and will make it stronger faster, which is why it only takes a few swings to overcome an entire round of golf, and/or sitting down at your desk. Being better balanced won’t just help your posture and mobility but it will also help you swing faster, hit longer, straighter, and more consistent drives making golf fun again.
Working out in our current culture is like taking 3 steps forward, then 2 steps back. By that I mean that unlike our ancestors who basically moved and stayed in motion all day while they hunted and gathered, we spend the majority of our time Sitting down at our desks and computers, in our cars, on our couches, etc; which then bastardize the workouts that we’ve been doing. Since nearly all of us are trapped in the sedentary lifestyle that exists in our culture, it’s often difficult to maintain our health & fitness – and especially our Posture!
However, I’ve found a phenomenal product called The Alignmed Posture Shirt that will not only keep your posture intact, but actually help; improve it—-Just By Wearing It!
With the unique material and stitching design of this product, the Shirt actually pulls your shoulders back and by doing so, fires the Posterior muscles to ‘Stay There’ and not slouch forward! The shirt also tucks down below your glutes and helps maintain neutrality in your pelvis.
I have nearly all my tour professionals and athletes who travel a lot wear the Alignment Shirt, especially when they travel so that they can maintain the integrity of their posture All Day Long.
If you haven’t tried the shirt yet, I highly encourage you to: GET IT ON!!
Remember, the old children’s nursery rhyme, “The Ankle Bone’s connected to the Shin Bone –The Shin Bone’s connected to the Knee Bone…” The muscles of the human body are just like your car. IE., They’re like tile on a roof and all run and work together. Getting the body back into its natural 4 socket position design gets all of the muscles WORKING TOGETHER and help take the friction off of the injured joint and allow it to heal. This is the reason why a lot of surgeries don’t take and people often end up with multiple surgeries. Isn’t it interesting that around 1 out of 3 back surgeries are Re-Do’s?
In today’s video, I demonstrate how a couple of GREAT products- the Postursizer and Slant Board, will help straighten you and get you back into proper anatomical alignment. Once you get off of the Slant Board, you’ll feel what I call ‘The Thoracic Lift’. At this point, not only will you feel Lighter and Taller, but you’ll be ready to do your exercises more effectively and……………. Go For It!
Leave your questions and comments for Roger Below!
Roger Fredericks, Founder of The Posture System demonstrates with Joe Theismann, one of the main reasons why so many people are affected by Poor Posture.
Do You Spend A Lot Of Time With Your Head Looking Down? In this video I’m showing you a simple little routine that will help you get the kinks out of your neck from the stain ‘Looking Down’ puts on it. No doubt, the main reason for this is because of our Sitting Down ’Sedentary Lifestyle’ which not only tightens and creates muscle imbalances throughout our torso, but, has us looking down into our iPhones, Computers, Golf Stances, etc.
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This is an outstanding exercise, with the Postursizer, to not only develop flexibility your hamstrings, but also to help expand your chest and get rid of those rounded shoulders.
Military Presses strengthens the powerful Deltoid and Tricep Muscles of the shoulders. When performed on the Slant Board, Rotation is taken out between the hip, knee, and ankle.
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I invite you to check out my 5 Part Video Series THE POSTURE SYSTEM, and begin to enjoy better health & fitness – Just Like I did!
In this video, my dear friend and colleague Katherien Roberts talks about some of the facets of being in better posture.
Katherine Roberts is the President and Founder of Yoga for Baseball and Yoga for Golfers. In the video, Katherine speaks to the importance of good posture, flexibility, and her experience training Professional Athletes.
Be sure to leave a comment for Roger below!