Author: Susan Hill 作者：苏珊希尔
Article source: http://www.swingtrainers.com/ . 文章来源： http://www.swingtrainers.com/ 。 Used with author's permission. 用作者的许可。 Back injuries are prevalent among golfers of all ages and especially for senior golfers.回受伤的选手中普遍存在的各种年龄，特别是高级高尔夫球手。 Age has a way of letting us know subtly that our bodies no longer react like the good old days of 20 something.时代的方式让我们知道，我们巧妙的机构反应不再像昔日的20人。 The back is one area of our body we can't afford to take for granted.背面是一个地区我们的身体我们不能想当然。 Whether you suffer from minor aches and pains, mild discomfort or even general tightness, your back could be at risk as well as your game.您是否患有轻微的酸痛，轻度不适，或什至一般气密性，你的背部可能处于危险之中以及您的游戏。 So how can we protect our backs from the wear and tear of age while creating longevity in golf?因此，我们如何才能保护我们的后卫从磨损的年龄，同时创造长寿高尔夫？ The first thing to check is your posture.首先要检查你的姿态。 If you don't know the right way to sit, stand or lift weight, then you are far from learning the complexities of swing mechanics!如果您不知道正确的方式来坐，站或解除体重，那么你远离学习复杂的挥杆力学！ The "perfect swing" is something many attempt to learn by watching or reading a book. “完美挥杆”是许多试图通过观察学习或读一本书。 Yet, it's a motor skill, which also draws upon your 'feel' for things.然而，这是一个运动技能，这也吸取您的'感觉'的事情。 When you first learned to swing a golf club, you might think you were learning things from 'scratch'.当您第一次教训，挥杆高尔夫球杆，你可能会认为你是学习的东西'从零开始' 。 But were you?但你呢？ You already knew how to stand.您已经知道如何立场。 If you tend to slouch while standing, or if your back muscles were poorly developed, you probably ended up trying to create the "perfect swing" by sight rather than by the feel of things.如果您倾向于伛偻而站立，或者如果您背部的肌肉被不发达，您可能上涨试图创造“完美挥杆”的视线，而不是对事物的感觉。 Maybe your upper back is making up for your lack of lower back flexibility.也许你的上背部正在为您缺乏腰部的灵活性。 Perhaps your lumbar pain results from underdeveloped hips or abs.也许你腰痛结果欠发达臀部或吸收。 It doesn't matter where your 'weak link' lies.没关系，您的'薄弱环节'的谎言。 It always kicks in a series of "compensatory" moves.它总是踢了一系列的“补偿”的行动。 These wrong moves are not only an open invitation to injury- they can take you years to correct and refine - if you are blind to the underlying postural flaw.这些错误举动不仅是一个开放的邀请，伤害他们可以带你来纠正和完善-如果你是盲目的基本姿势缺陷。 Experts agree that an erect posture with neural spinal alignment can give you an added rotation of up to 30°.专家们一致认为，一个直立的姿势与脊柱神经对齐可以给你一个补充轮换高达30 ° 。 Imagine the extra momentum that would lend to your club head!试想额外的势头，将给予您的俱乐部的头！ Three simple ways to Improve your Swing with Better Posture:三个简单的方法来改善您的挥杆有了更好的态势： 1.Stand Tall! 1.Stand高层！ When you slouch, you compromise the normal curvature of the back, which is important for proper joint movement.当您伛偻，你妥协的正常曲率回来，这是非常重要的适当的关节运动。 Try this simple experiment: Sit on a chair in the bent-over posture.试试这个简单的实验：坐在椅子上的弯曲的姿势。 Your shoulders are slouched and the neck protrudes outwards.你的肩膀是slouched和颈部向外凸出。 Try to swing your arms.尝试摆动双臂。 Most of the movement will come from your elbows, rather than your shoulder joint (which has a bigger range of motion).大多数的运动将来自您的胳膊肘，而不是您的肩关节（其中有一个更大范围的议案） 。 Next, sit up straight, with your shoulders squared and your neck in proper alignment with the spine.其次，仰卧起坐直线，你的肩膀平方和你的脖子在适当的配合脊椎。 Your arms will swing freely from the shoulder and rotate freely in any direction.您的武器将自由摆动的肩膀和自由旋转的任何方向。 More importantly, the right posture will keep your back healthy and minimize the sheer forces on the spine - which form the root cause of pain.更重要的是，正确的姿势将会使您回到健康和尽量减少庞大部队的脊柱-而形成的根源疼痛。 2.Bend at the Hips (not at the Back!) 2.Bend在髋（而不是在回！ ） When you bend, make sure your back is in a neutral position.当你弯，请确保您的备份是在一个中立的立场。 That can only happen if you bend from your hips.这只能发生弯曲，如果您从您的臀部。 To facilitate this position, make sure your lower abs are properly engaged.为了促进这一立场，以确保您降低吸收适当参与。 Strong abs are the very foundation of a powerful, fluid stroke!强绝对是非常基础的一个强大的，流体中风！ 3.Improve Stability 3.Improve稳定性 Better balance and coordination help to effectively transfer the momentum of your swing to the ball.更好的平衡和协调帮助，有效地转移的势头您挥杆的球。 Stabilize your torso by keeping your feet shoulder width apart- having them too close or too far apart will affect your balance.稳定您的身体保持你的脚肩同宽分开，让他们太靠近或太遥远会影响您的余额。 Learn to shift your weight smoothly from one foot to the other.了解转向你的体重顺利地从一只脚到其他。 It will greatly reduce the impact on your lower back.这将大大减少影响你的下背部。 Finally, do not lean on the toes or roll at the heels.最后，不精干的脚趾或唱名的高跟鞋。 A shaky foundation can kill momentum before your club head strikes the ball.不稳定的地基可以杀死你面前的势头杆头打击球。 It may take some time to get accustomed to the new posture.这可能需要一些时间来适应新的姿态。 But these simple changes will help you play better golf longer.但是，这些简单的变化将有助于您更好地发挥高尔夫球更长的时间。 Doesn't that make it worthwhile?不使值得吗？ Susan Hill is a fitness trainer, CHEK golf biomechanic and sports nutrition specialist.苏珊希尔是一个体能教练，赤高尔夫生物力学和运动营养专家。 Her work has been featured in Golf Illustrated, Travel Golf, Resort Living and SELF magazine.她的作品曾经登上高尔夫画报，高尔夫旅游，度假生活和自我杂志。 For on-line golf specific exercises and stretches, visit http://www.fitnessforgolf.com在线高尔夫球具体演习和延伸，请访问http://www.fitnessforgolf.com
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