DISC GOLF ASSOCIATION
S-POSTURE, HIP FLEXORS, AND BACK PAIN
You see it more often in women, especially younger women, and young men. It’s characterized by an arching of the lower back while standing over the ball at address. The S-posture, as it’s commonly called, places a great deal of stress on the lower back. It can also disrupt the golf swing sequence due to a concomitant relaxation of the abdominal muscles, resulting in swing faults like reverse spine (a leaning back of the spine toward the target at the top of the backswing).
One of the primary factors in the S-posture is a tightness of the hip flexor muscles in the front part of the hip. This often occurs in combination with weak abdominals and weak glutes (butt muscles), a condition known as the lower cross syndrome.
Having a sedentary lifestyle where you sit a good part of the day can produce and/or enhance this condition, as can wearing heels often, being pregnant, or having a beer belly. The latter three shifts the center of gravity forward thereby causing the individual to arch their back a bit to prevent them from falling on their face. Over time, the body adapts to the posture.
Hip flexors attach to the hip bone and are responsible for raising the thigh up toward the upper body. If tight, they may rotate the hip bone forward, resulting in a swaying of the lower back. Short term affects are discomfort and pain, which often times are exacerbated by the explosive, one-sided nature of swinging a golf club. Much more serious is the potential damage the excessive curvature of the spine may have on the discs in the spine.
If you have a swayed back, naturally or while getting ready to hit a golf ball, chances are your hip flexors are tight and you’ll need to get into a consistent stretching program to loosen them up. A good stretch is called the knee hug. Lie on your back on the floor with legs flat. Bring one knee up toward your chest, grab behind the knee, and hug your knee into your chest till a gentle stretch is felt. Hold for 30 seconds, switch the legs, and repeat. Remember to breathe normally.
If the thigh of the extended leg comes off the floor while hugging the opposite knee, you’re hip flexor to that side is tight. A progression to the knee hug is to perform the stretch while lying on a flat surface such as a bench or solid coffee table. Sit on the edge, lie back and let one leg hang down toward the floor while you hug the opposite knee. This will provide more of a stretch to the front hip of the extended leg.
A little bit of patience and a regular stretching routine can anatomically help the back discomfort associated with tight hip flexors and the often related S-posture. Practicing your posture in the mirror will also help. Strive for a nice straight spine when addressing the ball with no arching of the lower back. Your golf professional can help as well.
About the Author
Bob is Director of the Golf Fitness Academy at High Point Regional and owner of GolFIT Carolina . He is certified through the Titleist Performance Institute and the Flexor motor learning program and his client list includes golfers of all levels and ages including tour professionals. Bob also offers golf fitness assessment and training at the Golf Academy at Barefoot Resort in North Myrtle Beach, SC. He’s been featured on the GolfersMD website as a golf fitness expert and provide golf fitness training workshops for the Golf Academy of America in Myrtle Beach, as well as country clubs and golf resorts up and down the east coast. Bob has a Master’s degree in Exercise Science from Southern Connecticut State University and has been in the fitness field for over 28 years.
Disc Golf Monthly #75- Episode One
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