The <b>Golf Putting Aid</b> Blog: The Golfing World<P>

Thursday, June 12, 2008

The Golfing World

Our Featured Golf Article

You will find a lot of easy tips and techniques in this eBook to quickly transform your golf game and add 20 yards to your drive!

Posture, Posture, Posture

By: John Hinds, PT

�Stand up straight�, �Sit up straight�. How many times did you hear that growing up? Good posture is important for many reasons, not the least of which is confidence and self-esteem. Although most parents probably didn�t have golf in mind, proper posture also aligns the body in a way that promotes the most efficient movement patterns with the least amount of stress. Our body�s framework, the skeleton, and the muscles that control movement are engineered to work most efficiently when aligned correctly.

Take the spine as an example. When looking at it from a side view there are 3 �natural� curves, one each in the neck (cervical), mid back (thoracic) and low back (lumbar) areas. These curves are there for a reason. It is in this �posture� that the spine, the ligaments and the muscles supporting it, are best able to absorb and distribute force and provide stability and strength. When flexing, extending, twisting, side bending or any combination of those (as in the golf swing), you want to maintain a posture that will optimize efficient movement patterns and performance as much as possible. The more we deviate from the ideal posture, the more other areas have to compensate and inconsistency, fatigue and injury will eventually result.

Golf includes both �static� and �dynamic postures�. We are static at address but dynamic throughout the backswing, downswing and follow-through. Your posture at address dictates how efficiently you will move throughout the rest of the swing, from your ankles, knees and hips to the trunk, shoulders and head. Good posture at address, and the ability to maintain* proper posture throughout the swing, promotes efficient movement and allows for a more reliable axis of rotation throughout the golf swing which then permits more precise coordination of the legs and arms with our core; compensations that result in mis-hits are minimized and a more reliable and powerful swing realized. For instance, if your back is rounded and your shoulders forward, your spinal and shoulder rotation will be limited and power compromised.

Proper posture must also be practiced during your workouts and daily activities. For most golf specific exercises, it�s not about how much weight you can lift but about the quality of the movement; focus on your posture, technique, balance and coordination when performing a movement. During all exercises, especially with a sport specific movement pattern, it is important to establish proper posture prior to and maintain it during the exercise. A quick checklist prior to each exercise might include, �posture, engage, perform�.

a. Posture includes keeping your shoulders back, chest out, getting into position to perform the exercise and whenever possible complete the exercise in your golf stance or address posture.
b. Engage your abdominals/trunk muscles in a neutral spine posture prior to and during the exercise. This can be accomplished by pulling your belly button in towards your spine and making a hard �s� sound so that all abs and some back muscles engage. This acts to stabilize your spine and promote more efficient movement.
c. Perform the movement.

So if you want a more reliable golf swing and more consistent scoring, posture is a fundamental that cannot be overlooked. Proper posture at address sets the tone for the rest of the swing and promotes a more efficient, consistent golf swing. The ability to maintain your posture throughout the swing is one of the keys to a more consistent and repeatable swing. Optimal flexibility and strength enable you to get into and maintain your posture throughout the swing and serve as the building blocks for stability, balance, coordination and power. Not everybody is going to have �perfect� posture, but the closer you are the less you will compensate and the less likely an injury will occur.

*Before you send constructive criticism, I realize that posture at impact, with regards to shoulder tilt, hips and spine angle will be different from your set up posture, but on the whole, �posture� at the ankles, knees, hips and spine need to be maintained for consistent, reliable contact.

John Hinds is a golfer and licensed Physical Therapist specializing in Orthopedic and Sports Rehabilitation, Conditioning and Injury Prevention. He is the Strength and Conditioning Coach for the Men�s Golf Team at El Camino College and currently owns and operates JMHinds Physical Therapy in El Segundo, California (www.golfconditioningpt.com).

Tips About Indoor Putting Greens

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Imagine there is a line drawn from the toes of your rear foot to the toes of your front foot and continuing on down the fairway. This is the path to which you are aiming your shot. If you're looking for some good golf swing drills to practice this is a good one, place a club or broom stick across the front of your feet and step away to see where you've aimed your shot. Most beginner golfers realize that they weren't aimed where they wanted at all. The best fix for this is to pick a point 120-240 in front of you that is in line with where you want to aim. Square your stance up to that point rather then trying to aim for a spot one hundred or more yards down the fairway. This will drastically improve your accuracy and allow you to concentrate more on hitting the ball well.
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When it comes to choosing a golf ball for the day keep in mind things like the temperature. If it's cold out, the ball will not compress as much, so you would want to play a 90-compression. (there are two compressions for men, 90 and 100.) Vice-versa if it's hot out
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The simple way to learn the proper feel of your swing center is to place a golf ball on the ground and, with sun to your back, take your stance in a position whereby the shadow of your head covers the ball. As you swing, keep your eyes on the shadow. During the swing the shadow will move slightly, however if it moves off the ball you have lost the correct swing center. If the shadow remains on the ball you have kept the swing in the correct position. Repeat this excellent drill daily so as to reinforce good habits that will yield the reults you seek.
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