Website design By BotEap.comThere are 3 known golf stances, the N, C, and S, but only one of these stances is physiologically ideal for healthy, productive results. Do you know which one you are?

Website design By BotEap.comThe N stance is preferred by teaching professionals, but seems to elude many golfers today. It is characterized by a straight spine or back and is truly the precursor to an efficient textbook golf swing. It also helps keep persistent acute and chronic injuries to a minimum.

Website design By BotEap.comBy approaching the ball with a straight spine, the golfer allows himself the opportunity to make a better spin on the backswing. This, as most golf magazine subscribers know, is a prerequisite for power golf. The better the shoulder turn, the more clubhead speed the golfer should be able to generate. That, in turn, increases the likelihood of hearing repeated acknowledgments like “bon voyage,” “that was smoked,” and “you slapped that trip” from members of your quartet.

Website design By BotEap.comGive it a try. Take your golf stance while standing sideways in front of a mirror to make sure your back is completely straight. Now do a backswing and see how far you can swing.

Website design By BotEap.comNext, tilt (double) your spine, as in the image below. Now try to do the same backswing. Make sure your head doesn’t move. Can you turn that much? The answer is no. That’s because it’s easier to rotate around a straight spine than a bent one. Unfortunately, there are plenty of golfers out there who don’t set up at address with a straight N-shaped spine. And it’s getting worse.

Website design By BotEap.comThe arched or bent spine posture is becoming an epidemic in the golf world. Technically, this setup position is called a C-stance, since the golfer forms a “C” when viewed from the side, and it used to be more of an older golfer’s disease.

Website design By BotEap.comToday, however, we see it more and more due to the fact that many of us are sitting hunched over a computer for a good part of the day, both at work and when we get home. This static round-shouldered position produces a shortening (tightening) of the chest muscles and a concomitant lengthening (weakening) of the upper back muscles. This causes the shoulder blades to flare out and the spine in the thoracic region to tilt outward (known as kyphosis). This combination does not bode well for your golf swing or your health.

Website design By BotEap.comPosture C is appearing in all ages and in both genders. It will limit your ability to retrieve the club and that will take away your clubhead speed and distance. Yes, there are some C-stance golfers who do manage to retrieve the club, but this can only happen if the golfer stands up on the serve.

Website design By BotEap.comRaising your head to make a better turn alters the plane of the turn and can also throw you off balance. Either of these is deadly if your goal is to make constant contact with the ball.

Website design By BotEap.comThe other thing the C stance can produce in the backswing is an inverted spine, or a lean of the upper body toward the target. This common swing fault does not position the golfer well to initiate the downswing in the proper stroke sequence… ie hips first. In fact, the inverted spine often results in upper body control of the downswing, an exaggerated swing plane, and a club release. The sum of these is usually a helpless slice of the golf ball and a frustrating round of golf.

Website design By BotEap.comTo physically correct the C posture, you need to stretch the tight muscles in the front and strengthen the weak ones in the back. Doing so will allow your shoulder blades to recede toward the midline of your body, pulling your shoulders back with them.

Website design By BotEap.comA good exercise for this is the shoulder pinch, and one you might consider doing daily to offset the negative consequences of sitting in front of that computer. While lying supine on a full round foam or stability ball, place your arms out to the side and bend your elbows 90 degrees. Pinch or squeeze your shoulder blades, which will lower your arms a little toward the ground. Hold for 5 to 10 seconds and release. Repeat 5 to 10x. Remember to breathe. If you’re on the stability ball, be sure to keep your hips parallel to the floor to engage your glutes (golf power muscles).

Website design By BotEap.comAn exercise to help improve the brain-body connection and break the habit of poor C posture is to hold an iron club against your back, while standing, with the tip of the club resting on top of the head. Slowly lean forward into your golf stance while keeping your head in contact with your toes (top image). This will ensure a straight back. If your head comes off the stick, you are bowing your spine and moving into a C stance position (image below). As with all neuromuscular exercises, the more you repeat them, the more likely the new movement pattern will become routine.

Website design By BotEap.comThe third posture identified is the S posture. It is characterized by an arch in the lower back and a protruding butt, which resembles an “S” when viewed from the side. This position is very common in women and younger golfers.

Website design By BotEap.comThe arched or stooped posture, in itself, is a producer of lower back pain. Combine that with the twisting motion of a golf swing and it’s a pretty safe bet that chronic low back pain will develop. In most cases, the arched back posture occurs from forward rotation of the hip. This forward tilt is often the result of tightness in the muscles at the front of the hips known as the hip flexors.

Website design By BotEap.comA simple test is to sit on the edge of a flat bench or sturdy coffee table, lean back carefully on the bench/table, and then bring one knee to your chest and hug. If the extended foot is lifted off the ground, the hip flexor is tight on that side. Repeat with the other leg as the tension can be unilateral or bilateral.

Website design By BotEap.comThis knee-hugging action is also a great stretch for tight hip flexors. Hold each leg for at least 30 seconds while breathing normally. If you feel unsteady on the bench, you can also do this stretch while lying on your back on the floor.

Website design By BotEap.comOne thing to keep in mind if you’re setting up in S is to pull your belly button in towards your spine while standing on the ball. This action will flatten your lower back and take some of the tension off the area as you swing the club.

Website design By BotEap.comGood posture is not a given and must be worked on for better, healthier golf. Many golfers aren’t even aware of what type of stance they have, and a few minutes with your teaching professional or certified golf fitness instructor can determine if you’re an N, C, or S.

Website design By BotEap.comIf it is determined that you are not one of those with the ideal posture, you should begin an exercise program to correct the musculoskeletal imbalance and focus on body alignment exercises to rewire the brain-body connection. By doing so, you’ll set yourself up for a more efficient golf swing, more yardage down the fairway, and greater potential for a pain-free swing.