Any excessive rounding of the upper back or thoracic spine in your golf posture is termed a “C-Posture”. This posture can simply be the result of a poor set up position, and can be corrected by physically adjusting your posture to a more neutral spine. Unfortunately, the majority of C-Postures are caused by a series of muscle imbalances and joint restrictions that are developed over many years.
If your C-Posture is a result of muscle and joint imbalances that the only way to correct this posture for good, is to address these limitations in the gym.
The muscle imbalances seen in the C-Posture are collectively called an Upper Crossed Syndrome. This term, coined by a physical therapist named Vladimir Janda. Janda noticed the same pattern of muscle imbalances on so many people in the population that he started calling the pattern an Upper Crossed Syndrome. Upper crossed syndrome is characterised by tight or shortened Pec, Upper Trap, Scapula and Lat musculature, coupled with weak or inhibited Serratus Anterior, Neck Flexors and Lower Traps.
The most significant joint restriction seen in the C-Posture is the lack of thoracic spine extension (limited backward bend or arching of the upper back).This can make it virtually impossible to eliminate the C-Posture.This can lead to a severe loss of spinal rotation, which in turn will limit your ability to create a good backswing turn.
To help eliminate the C-posture you should focus on the following moves:
- Thoracic extension exercises (press ups, quadruped extensions, reachbacks, prone to supine rolling, etc.)
- Activating the muscles between your shoulder blades like the lower trapezius (reach, roll and lift, I’s Y’s and T’s, rows, etc.)
- Mobility exercises for the chest (90/90 Pec stretches, a-frame stretch, open books, etc.)