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Five Moves to Improve Your Posture and Your Golf Swing

At some point, everyone has probably been told, “Stand up straight!” 
We usually do this for only a few seconds before gravity takes over and then we are back at our desks, computers, or steering wheels. 
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Good posture is when your spine is in neutral and the surrounding muscles are equally sharing the load. These muscles can also be trained to improve your posture. This will help avoid injuries, aches, or pains. It can also improve energy, breathing, and mood.
This is also a great place to improve your golf swing posture. You can exercise right away. This will improve your posture and help you be more consistent in your game.  
Start with a Assessment
You should do this with your face in front of a mirror. Place a club in front of you. The club should be held straight. You should aim for your ankles to be stacked. 

Pay attention to where you are at the beginning of the exercise.  After the exercises are finished, take the time to review them again and notice the improvements. These exercises will help you to attain a more natural upright position that eventually leads to your default posture. 

Five Posture Perfectors to Try

Unless otherwise stated repeat each movement 8-10 times.  As you have already mentioned, sync your movements with your exhales and inhales. 
  1. Seated Cat/Cow Start by standing straight up on the edge of your chair.  Take a deep breath and extend your arms straight out from your chest.  The shoulder blades should now be drawn down.  Reach your arms out and raise your chest towards the heavens.  Take a moment to pause.  Take a deep inhale and extend your arms straight ahead. Cross your fingers and move your hands away. Now, tuck your chin and wrap your shoulders. 

  2. Mini Deadlifts. Stand in your best upright posture – like the assessment pose.  Place a golfclub in front of your body and let your arms hang in front.  Your shoulders will drop as you relax your knees.  Keep your spine straight as you inhale. Reach the top of the room by pointing your nose towards the other side. Keep your abs engaged to support your spine.  On the exhale, push your feet through your feet. Then, you can fire up your glutes and you will be back to the starting position.  While you exercise, the club should be kept close to your body and should track vertically down each leg.  You can perform this exercise standing on one leg.

  3. Pull-Down Lat Lunge. Keep your best upright position.  Keep your left leg straight. Your feet should be about hip width apart. Straighten your legs.  Your right knee should point towards the middle of your right foot.  As you hold the golf club in both hands, raise your arms up with your palms facing forward.  To allow your shoulders to remain soft and away from the ears, bend your elbows.  Inhale and straighten the right leg. Reach your arms straight overhead.  Bend your right knee and draw your elbows towards the ribs.  The club should reach your shoulders and touch the top of you head. Then, move backwards.

  4. Plank.These are great for golf swing in so many ways. These are why they are so popular in fitness articles.  This version can be done in a chair which makes it easier and more accessible.  Be sure the chair doesn’t have wheels and is on a solid surface.  Place your wrists below your shoulders and move your feet forward until your feet form a straight diagonal line.  As if you were standing straight, imagine the club on your back.  Push your abdominals forward and push through your heels. Feel your entire body engaged.  Tend for 10 seconds. 

  5. W Turns.Start with the ideal standing position.  To establish hip hinge, place the club across your waist. Next, move your hips backwards.  Once you feel comfortable in an athletic setting, place the club behind you so that it rests on your upper back. Keeping the club in place, inhale up to the top of your backswing, then exhale once you’ve made a turn.  To pivot towards your final position, exhale and inhale back towards the center. The club’s ends should point towards the ground, just above the ball. It should not point towards any horizon. This exercise helps you feel ideal posture and what it’s like to maintain it in the backswing and through impact.

Once you’ve completed the exercise complete it again and note any differences in your awareness and feelings. 
This is a great opportunity to create new routines.  It’s easy for you to change your routine by simply monitoring your breathing throughout the day and checking in with yourself.  You can remind yourself to set an alarm on the smartphone or mark each hole on your scorecard.

To improve your mental abilities, you can also improve the posture.  Standing tall gives more space to the primary muscle of respiration, the diaphragm, to move freely and allows for deeper inhalations.  The round is characterized by slow, smooth, slow, deep diaphragmatic breathing that helps to focus, calm nerves, manage energy, and help to manage stress. 
 You can tell a lot about how a player’s round is going by how they carry themselves.  Confident golfers are those who stand tall and have their shoulders back.

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