There have been numerous
studies in the past few years about the detrimental effects of sitting all
day. Some media sites have even claimed
that “Sitting is the New Smoking” because of the increased risk of disease and
even death. We know how important it is
to get in 30-60 minutes of physical activity (on most if not all days of the
week) but what you are doing the other 23 hours of your day could be offsetting
the work that you are putting in at the gym or out on the course.
studies in the past few years about the detrimental effects of sitting all
day. Some media sites have even claimed
that “Sitting is the New Smoking” because of the increased risk of disease and
even death. We know how important it is
to get in 30-60 minutes of physical activity (on most if not all days of the
week) but what you are doing the other 23 hours of your day could be offsetting
the work that you are putting in at the gym or out on the course.
In addition to an increased
risk of cardiovascular disease, sitting can cause a change in your
posture. Think about how you sit when
you are at the computer. Most of us
don’t sit up straight and tall like we should.
Spinal alignment is off as your shoulders start slouching forward
causing your chest muscles to tighten.
Soon you notice a forward head position.
Long term sitting can cause your muscles and spine to stay in these
forward bending positions even when we are standing.
risk of cardiovascular disease, sitting can cause a change in your
posture. Think about how you sit when
you are at the computer. Most of us
don’t sit up straight and tall like we should.
Spinal alignment is off as your shoulders start slouching forward
causing your chest muscles to tighten.
Soon you notice a forward head position.
Long term sitting can cause your muscles and spine to stay in these
forward bending positions even when we are standing.
In Titleist Performance
Institute (TPI) language, we call this the “C posture,” also known as Upper
Cross Syndrome or kyphosis. TPI reported that 33.1% of all amateur players have C postures which is
characterized by excessive roundness in the upper back. More specifically it is tight upper trap and
weak lower trap, tight levator scapulae, tight sternocleidomastoid, weak
serratus anterior, weak deep neck flexors, and tight pec major and pec minor. An unstable core could also lead to these C
posture characteristics.
Institute (TPI) language, we call this the “C posture,” also known as Upper
Cross Syndrome or kyphosis. TPI reported that 33.1% of all amateur players have C postures which is
characterized by excessive roundness in the upper back. More specifically it is tight upper trap and
weak lower trap, tight levator scapulae, tight sternocleidomastoid, weak
serratus anterior, weak deep neck flexors, and tight pec major and pec minor. An unstable core could also lead to these C
posture characteristics.
A golfer’s thoracic spine
needs to be mobile. Any arching of the
upper back or lack of thoracic extension can result in a loss of rotation,
specifically in the backswing. If you’re not
getting the club to the proper position in the backswing, you could be limiting
both your power and consistency.
needs to be mobile. Any arching of the
upper back or lack of thoracic extension can result in a loss of rotation,
specifically in the backswing. If you’re not
getting the club to the proper position in the backswing, you could be limiting
both your power and consistency.
The
goal in the setup position is a neutral spine but it’s not a simple fix and
these muscular imbalances need to be addressed off the course and in the gym. Find a Certified TPI
Professional in your area and schedule a golf fitness assessment. They will be your greatest resource to help
you improve your golf game.
goal in the setup position is a neutral spine but it’s not a simple fix and
these muscular imbalances need to be addressed off the course and in the gym. Find a Certified TPI
Professional in your area and schedule a golf fitness assessment. They will be your greatest resource to help
you improve your golf game.
What can you do if you
have a desk job? Get up and move! Take small breaks throughout the day and get
up and stretch, go for a drink of water or take a lap around the office. Set a timer so every 30 minutes you are
reminded it’s time to stand up.
have a desk job? Get up and move! Take small breaks throughout the day and get
up and stretch, go for a drink of water or take a lap around the office. Set a timer so every 30 minutes you are
reminded it’s time to stand up.
Remember: A neutral spine and good posture will lead to more rotation. Mobility is important for proper mechanics
and injury prevention. If you don’t take
care of your body, your longevity in the game you love may be cut short!
[Related Posts: Desk Yoga
& Desk Yoga – Part 2]
& Desk Yoga – Part 2]
Blog post by Jen Skiba.
