25.3% of golfers have S-Posture. Are you apart of this percentage?
First things first, get into your normal five-iron set-up posture standing lateral to a full length mirror. Now, take a selfie! Kidding, but seriously get into your setup position with your arms across your chest (hands resting on shoulders) and observe your natural posture. Is your back arched in? Can you see your abs engaged and glistening in the sun? Is your butt full, plump, and identical to Nicki Minaj’s? Probably not. The majority of golfers suffer from not having a neutral setup position, either C-Poster or S-Posture. Today I will be discussing S-Posture, how it is a limiting factor in your golf game, and how to fix it.
S-Posture is a swing characteristic caused by the athlete creating too much arch in their lower back by sticking their tail bone out too much in the setup position. This excessive curvature in the lumbar spine, or S-Posture, puts abnormally high stress on the muscles in the lower back and causes the abdominal muscles to relax. The deactivation of the core muscles can cause a loss of posture or reverse spine angle during the backswing. This, in turn, puts the lower body out of position on the downswing and will affect the swings sequence of motion.
Sometimes the S-Posture is actually caused by a series of muscle imbalances called a Lower Crossed Syndrome (LCS). One of the most clinically relevant patterns of muscle dysfunction is a lower crossed syndrome. Simply, stated, the lower crossed syndrome is a grouping of weak muscles combined with overactive or tight muscles, that create a predictable movement pattern in the lower back, a pattern that can lead to injury. As a trainer, I incorporate injury prevention training with all my athletes to make sure they can play the game they love today, tomorrow, and 10 years from now.
Lower Crossed Syndrome is basically the combination of tight hip flexors and a tight lower back, paired with weak abdominal and weak glutes.
glutes + core = king of the swing.
This combination leads to an excessive arching or rounding of the lower back (swayback), a flabby or protruding abdomen, and a flat butt, due to weakness in the glutes. No one likes a “pancake ass”. This is a combination of muscle imbalances that causes excessive stress on the structure of the lumbar spine. Muscle imbalances and Lower Crossed Syndrome will be discussed in further detail in my next article, because that topic is a doozie!
Here is an exercise to correct this physical limitation and swing fault. They are called Stork Turns.
Stand on one leg and cross your arms over your chest. Hook one leg around the back of the knee of the down leg for support. Try to rotate the pelvis and hips back and forth for up to 25 seconds without moving the upper body. Repeat on the other side.
About Gina Cellucci:
Gina Cellucci is a certified Level 2 Fitness Professional through the Titleist Performance Institute and trains out of Premier Fitness Systems.com in Scottsdale, Arizona. You can reach Gina at GinaMarieSophia@gmail.com.