3 Pilates Moves For Better Golf Posture

3 Pilates Moves For Better Golf Posture

Golf posture and your set up position is one of the first things that a golf professional looks at when assessing your golf swing.They know that when you have good posture, your potential to hit straighter and longer golf shots is much improved.

So when you are developing a golf fitness program, Pilates provides a foundation for getting your golf posture right.

The most common postural fault in the golf set up position is the C-posture. The C-posture happens when your shoulders and upper back are hunched forward over the ball.

Not a good look…and definitely not an efficient position for a golfer’s body to be in!

There can be many causes for this posture, but it’s generally the result of a lack of mobility in the upper back (thoracic spine), tightness through the chest and shoulders, and weak or inhibited muscles.

Oh and also…

If you have this posture when you’re playing golf, chances are you have it in everyday life as well, which can potentially lead to other issues or injuries, causing daily aches and pains, lower back pain, stiffness and lack of mobility.

In terms of your golf swing the problem with this type of posture is that it makes it difficult for you to rotate the shoulders fully, as well as maintain correct positions during the swing. A C-posture will never allow you to get the distance in you shots that you really desire.

Test yourself for a C-posture

Often times you will already know that you have a slumped position at setup. Either your friends have told you or your golf coach is trying to get you to improve it. But if you’re not sure, here are two simple mobility tests you can do at home.

  • Stand with your back all the way up against a wall. Make sure your heels touch the wall, as well as your butt, shoulders, and head. Now if you are able to have everything touch the wall with minimal effort, your posture is looking pretty good. If you relax and your shoulders slump and your head or upper back comes off the wall you have some muscle imbalances. However if you are unable to put your head straight back against the wall you have significant muscular imbalances.
  • Another test that checks on muscle tightness through your back muscles and shoulders is really easy to do. Lean up against the wall with your feet a quite a few cm’s away, like you are about to do a squat. Slide down a little like a partial squat and make sure your entire back is against the wall. Then raise both arms straight up, keeping the elbows straight and try to touch the wall with your thumbs. If you are unable to touch the wall above your head or you elbows bend then you have tight shoulders.

Let’s Get Moving…

If your posture didn’t stand up to these tests, or your golf professional has told you to work on your posture, here are three exercises you can use now to start improving your golf swing

1. The Dart

The goal of the dart is to get lots of work happening in your upper back and to keep the spine long and supported by the abdominals. It might feel a bit stiff and restricted in the beginning, but with practice, your range will improve.

  • Lie on your front, head down and arms by your side.
  • As you breathe out, draw your belly in and lift your upper back and arms off the ground in a “dart” position.
  • Keep your feet and legs on the ground. Return to your start position on the in breath. Do 3 SETS OF 10 REPITITIONS

2. The Downward Dog

Traditionally a yoga exercise, it’s a great overall stretch for the entire body. Don’t forget to breathe and relax. If you have issues with your wrists place them on a rolled up towel or use the edge of the sofa to do this exercise, rather than the floor.

  • Start on your hands and knees, then lift your knees about 5cm's off the ground keeping your spine as flat as you can and make sure your neck stays long and chest is lifted.
  • Push your body backwards and straighten your legs. If your calf muscles are tight, you probably will probably won’t be able to get your feet flat on the ground and that’s OK.
  • Try to flatten your back as much as you can. Watch yourself in a mirror to check your position

3. Reach and Rotate

You will be surprised at how much work this exercise is when you first start it. But with persistent practice, you’ll be surprised at how quickly you improve.

  • On hands and knees, reach one arm out the side and rotate your chest towards the ceiling.
  • Make sure you keep your hips in the same position and you don’t go in to a C-shape in your upper back. Change sides and do six each side

Are you ready to get your Golf Posture in shape? Book a FREE Consultation and Assessment today!


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