3 Easy Exercises to Fix Posture

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Find out three easy drills to do in the gym or on the course to improve your posture and help you build a better, repeatable swing: Band Pull Apart, Band No-Money, and Pec Stretch.

  • Band Pull Apart:
  • Grab an elastic exercise band 
  • Hold it at shoulder-height. Pull it apart with your elbows locked, using your back and shoulders.
  • Repeat 15 times
  • Band No-Money:
  • Grab an elastic band
  • Keep your elbows against your ribcage with your palms up and pull the band apart
  • Repeat 15 times
  • Pec Stretch:
  • Place your hand on a doorway or wall above your head, forming a 90-degree angle at your elbow.
  • Twist your body away, feeling a stretch at your chest.


Hi, my name is Anthony Young, fitness instructor for RotarySwing.

com, and today I'm going to show you three great exercises to fix your posture and unlock your power.

Your posture at a dress is one of the most important and fundamental parts of the golf swing, yet so many golfers struggle with posture.

The most common flaw is shoulders that really round too far forward.

You get this really slumped over posture, kind of looking like a hunchback, and when you have that kind of posture all the time, it really steals your power from the golf swing.

Today I want to show you three great drills to really open up your chest, activate your upper back, and really get your upper body to move better, and stand better at a dress.

For the first exercise, I'm going to have Michael demonstrate.

It's called a band no money, kind of a funny name, but it's really easy to do.

All you need is a thin elastic band.

Michael here is going to demonstrate.

Grabbing an elastic band, palms up, chest up, shoulders back, elbows tucked close to the ribcage.

You're going to grab the band, and you're going to open the palms out, bringing it back in, feeling a nice squeeze in the back.

Go ahead and turn around really quick.

You'll notice as he extends, his shoulders come together.

His chest comes out, and his abs stay tight.

Go ahead and rest.

I want you to do that 15 times.

The next exercise is a band pull apart.

You're going to use the same band, hold it a little wider, palms down, elbows straight.

Hold it about shoulder width apart, and open your arms apart, feeling the tension in your shoulders like last time.

Elbows straight, arms above shoulder, round shoulder height actually, and you're just going to open your hands apart, keeping your elbows straight, pulling those shoulder blades down Good.

Elbows straight, locked out, feeling those shoulder blades move together.

Do that 15 times, and you'll really see an improvement in your posture.

The last drill is a chest stretch.

That will really help open the front of your upper body to get your posture sitting a lot better at address.

All you need is a wall or a door jam.

You're going to put your hand on the wall.

Notice Michael here has roughly a 90 degree angle from his forearm to his elbow, and then you're going to step forward and start twisting, stretching that arm away from your chest and feeling a nice stretch right through the pec.

You're going to hold that for 30 seconds, switch sides, and then hold that for another 30 seconds.

Do these drills the next time when you warm up at the gym, or even before you're out, and you'll start seeing an improvement.

Hopefully this helps your game.

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Alex
Is this a specific exercise band?
August 6, 2018
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Craig (Certified RST Instructor)
Hello Alex. Not a specific brand. Just one with enough resistance.
August 6, 2018
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James
Regarding the final exercise, the Pec Stretch, do you do this with both sides?
November 27, 2016
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Craig (Certified RST Instructor)
Hello James. Yes, both sides will help you keep a good balance.
November 28, 2016
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phil
excellent tips
March 27, 2015
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Craig (Certified RST Instructor)
Thanks Phil. Anthony has some great advice.
March 28, 2015
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John
I find it very difficult to cock my wrists. I have worked with my hands my whole life, and while I have a lot of strength in my wrists, I have trouble bending my wrists to complete the cocking motion. Any recommendations to correct this?
December 29, 2014
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Craig (Certified RST Instructor)
Hello John. You don't need to worry about having a massive wrist cock in the golf swing. It is gradual throughout. Just stay relaxed and allow for a little bit of cock and hinge. Take a look at the Using the Wrist Efficiently Video in the Advanced Introduction Section.
December 29, 2014
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yuji
Great exercises I enjoyed watching. While I was watching it I realize you might help me. I have a trouble keep my left arm straight due to tight left shoulder. I guess my left shoulder would not rotate enough and feel so tight so I was just wondering if you have any good stretch for it.
May 19, 2014
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Anthony (Certified RST Instructor)
Thanks for your comment! It'll be hard to say the exact cause without doing an assessment, but here are some helpful videos I think will help: https://vimeo.com/79831296 https://www.youtube.com/watch?v=NH3REKO54gg https://vimeo.com/79073603 http://www.swingstrengthgolf.com/warmup-stretches-golf/ Anthony
May 20, 2014

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