Fitness For Golf
Fitness For Golf

Posture for golf is an important requirement if you want to execute the golf swing efficiently.

Many golf swing faults can be attributed to poor posture. However, bad posture may be affecting you in other ways.

A 21st century phenomenon contributing to poor posture and chronic back and neck pain is the typical position adopted when using electronic devices. The head forward and down, hunch backed posture, which is all too common, is sparking a wave of back and neck problems. One study of 6000 adolescents found a strong association with frequent use of computers, hand held devices and watching television with lower back and neck pain.

Optimal spine function is critical for both fitness and health. As you are all aware, the nerves in our body all emanate from the spinal cord, which is connected to our brain. Any impingement or disruptions caused by postural problems may affect movement, bodily functions such as digestion and even influence our mood.

One recent study showed the influence of posture over mood to be significant, suggesting activities that help with aligning and maintaining good posture may help raise a person’s mood and improve outlook.

Typically, when we sit for long periods of time in a car or in front of the computer, we shorten particular muscles and lengthen others. If not addressed, this may eventually become our adopted posture and interfere with the golf swing movement.

Generally, the chest, hamstring and hip flexor muscles will become shorter in the seated position. Many health professionals suggest taking a few minutes to stretch these areas throughout the day.

On the other side, muscles, which become elongated and weak, such as those between the shoulders and the muscles of the glutes are the ones that help develop a powerful golf swing. So it’s a good idea to work on strengthening these in your gym program, if you want to improve your golf swing movement.

Some areas which can help you improve posture on a daily basis, are:

  • Be mindful of your posture: Have someone take a photo from the front, back and side view. This can help you assess what your normal posture is and see if any correction is needed.
  • Incorporate stretching into your daily routine: (Hey, just like you, I know what a “pain in the proverbial” stretching can be. But the benefits are worth it.)
  • Try a Yoga, Tai Chi or Pilates class: Getting regular functional movement in your routine can help with understanding your body, where you need to develop more flexibility and stability.
  • Speak with a medical and allied health professional (physiotherapist, masseur, chiropractor etc.): Having your posture assessed and getting some professional advice can help fast-track your postural correction and improve your golf function.


If you’re interested in instantly improving your posture, then have a look at the video I have put together, which describes neutral posture:

Happy golfing

About Richard Nizielski

Richard Nizielski is a Brisbane-based golf fitness expert and the Director of Golf Fit Solutions. A three-time Olympian and medallist in the sport of short track speed skating, Richard is a qualified sports and personal trainer designing individual fitness and nutrition programs for both professional and amateur golfers here in Australia and overseas. Richard Nizielski from Golf Fit Solutions can be reached on 0438 027 768 or and


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