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小恩同志翻译了一篇高尔夫健身的文章，希望对球友们有帮助

 

Improve Posture For Maximum Power

改善站姿以求最大力量

 

文/凯瑟琳 罗伯茨 Katherine Roberts

译/小恩 Xiaoen

源/Golf Fitness Magazine

 

Envision the letter “S,”  in your mind—now think of the curve in your spine, more accurately, think of the curve in your lower back① area or your “lumbar” spine area—this area resembles the letter “S.” 

想象字母“S”，再想象你脊椎的弯曲，更准确点，想象你的腰部或腰椎部分—这部分与字母“S”相似。

 

With that in mind, think about certain types of incorrect postures or stances, or better yet, reflect on those days when your mother used to nag at② you to stand up straight, hold your shoulders high, suck in your tummy or sit up straight. One of the reasons that mom used to nag, had nothing to do of course with your golf swing, but everything to do with your posture.

头脑里有上述印象后，再联想一些错误的姿态或姿势，或最好回忆一下你老妈过去曾唠唠叨叨地叫你站直、抬肩、收腹和坐直的日子。老妈总是唠叨的其中一个原因肯定与高尔夫挥杆无关，但却与你的站姿有关。

 

Many years of incorrect posture and stance can lead to a development of a poor posture referred to as the  “S” posture.  This typically③ means that there is an “unbalance” curve in the lumbar spine that often causes pain. Although, poor posture is not always the underlying cause④ to “S” posture, this disproportionate curve in the lumbar spine often causes pain, forces the abdominal muscles to relax and places added pressure on the back.

多年错误的姿态导致了上述不良的“S”姿态。这一般表明腰椎的不平衡弯曲会经常导致疼痛。虽然，不良站姿未必是“S”姿态的根本原因，但是腰椎不均衡的弯曲却会常常引起疼痛，迫使腹肌放松从而对背部施加额外的压力。

 

So how does this relate to the golf swing?  When a golfer is unable to create a proper tilt in the lower pelvis region or a proper posterior tilt due to an excessive “S” posture, he can begin to loose his posture or “footing” in the golf swing.  This in turn can block a certain amount of power that is transferred from the limbs to the core body area. When this happens during the swing, less force is achieved and more injuries occur.

那这跟高尔夫挥杆有什么关系呢？当高尔夫球手由于“S”姿态无法正确倾斜下盘或后倾盘骨时，在挥杆过程中就会出现站姿或站位松散的问题。这会导致从四肢传递到身体的力量受阻。在挥杆时出现上述情况会增加力量损耗及受伤的机率。

 

Through 3-D motion analysis we know over 90% of Tour players have a posterior tilt at the point of impact, helping them generate power from the lower body.  If you cannot tuck the pelvis under⑤, due to an excessive “S” posture” or create a posterior tilt, you will deplete⑥ your body from generating maximum power.

通过三维动作分析，我们得知90%的巡回赛球员在击球一瞬间存在盘骨后倾，这将助其从下半身产生力量。如果你由于过多的“S”姿态无法直腰或后倾盘骨，你的身体将不能最大限度的产生力量。

 

The following exercises help you control the “S” curve in the spine and help you develop more mobility in the hips, thus keeping your posture in tack throughout your entire swing.

以下练习可助你控制脊椎的“S”弯曲并锻炼臀部的灵活性，进而让你在整个挥杆过程中始终保持站姿。

 

Supine⑦ pelvic tilts:

仰卧盘骨倾斜运动：

The supine pelvic tilt is a great exercise for “awakening” the pelvis, reducing pain in the lumbar spine.

仰卧盘骨倾斜运动对激发盘骨及减少腰椎疼痛有很好的作用。

 

 

On your back, knees bent and arms relaxed next to your side. Inhale deeply and on the exhalation, press your navel AND ribcage towards the floor. Exhale, release the abdominals, return to a neutral spine and repeat ten times.

仰卧、屈膝、双手放松置于身体两侧。深呼吸，呼气同时收腹使下背贴于地面。呼气，放松腹肌恢复到自然脊柱状态，重复10次。

Cat / Cow pose:

猫牛伸展：

Place the hands under the shoulders, knees under the hips.  Spread the fingers as wide as possible and press the base of your forefinger into the yoga mat. (this activates the shoulders).  Inhale deeply as you press the spine towards the floor, roll the shoulders away from the ears and slightly lift the head (do not hyper-extend the neck). On the exhalation begin the movement by pressing the navel towards the spine, pressing the spine towards the ceiling and tucking the chin towards the chest.

双手着地置于肩膀下方，双膝跪地。五指尽量张开并下压食指根部于瑜珈垫上（方便启动肩膀）。深呼吸，脊柱下压，使肩膀远离耳朵并微微抬头（不要完全伸展颈部）。在呼气开始时先使肚脐靠近脊柱，然后拱起背部，让下巴往胸部靠近。

 

Repeat ten times.  Note: consider closing your eyes during this pose. It will help you to connect the body, mind and breathe – the essence of yoga.

重复10次。注意：做此姿势时考虑闭上眼睛。这会使你很好的结合身体、精神和呼吸—瑜珈的精髓。

 

 

Bridge pose:

桥式动作：

Strength and mobility in the gluts is fundamental to reducing the “S” curve in your spine. I have included the bridge pose – the “mother” of gluts strengthening poses.

臀部肌肉的力量和灵活性对减少脊柱的“S”弯曲有重要作用。我们采取的是最有效的臀肌加强姿势—桥式动作。

 

Tip: for the Par level of this pose place the feet on the floor, knees at a ninety-degree angle.  For the Birdie / Eagle levels, place the feet on a balance ball.

提示：普通水平的球手可脚贴地、膝盖呈90度弯曲；高水平的球手可把脚置于平衡球上。

 

Tuck the tailbone / pelvis under as you activate the posterior tilt, driving the navel towards the spine. On the exhalation lift the hips off the floor. Focus on utilizing the gluts and not the quads.  Hold for five breaths, relax and repeat three to five repetitions.

当后倾盘骨时，使尾骨或腰伸直，收紧腹部靠近脊柱。呼气时上台臀部。集中注意力在臀肌而不是股四头肌。保持5次呼吸，放松并重复3到5次。

 

 

 

Dynamic window washers / internal hip mobility stretch:

动态窗式洗衣机动作/ 内侧臀部灵活性伸展

Begin supine with the arms extended perpendicular⑧ to the body, palms facing the ceiling.
Bend the knees, placing the feet wider than hip width apart.  Inhale as you allow your knees to fall to the left, exhale as you bring the knees back to the starting position. Switch sides and repeat ten times.

双手垂直置于身体两侧，掌心朝上。屈膝，双腿分开比臀部稍宽。吸气同时膝盖向左侧放下，呼气恢复原位。换侧并重复10次。

 

  

 

 

 

Static window washers:

静态窗式洗衣机动作

Note: this pose is intended for post-round only.  Allow the legs to fall to the left. Place a yoga block or towels under your knees. Allow gravity to move you deeper into this pose for three minutes and switch sides.

注意：此姿势仅于赛后使用。使腿部往左侧放下，在膝盖下方放置一块瑜珈砖或一条毛巾。让重力作用保持此姿势3分钟，然后换侧。

 

Pigeon pose with the ball:

携球鸽子式：

On your back place the left heel on the balance ball and the right foot on the outside of the left knee. Inhale deeply and on the exhale pull the left leg towards you feeling the stretch in the right hip. Repeat ten times and switch sides.

使你的左脚跟置于平衡球上，右脚跨出左膝盖。深呼吸，在呼气同时往身体方向拖拉左腿，感觉右侧臀部的拉伸。重复10次然后换侧。

 

 

Give these exercises a try. You will improve your posture and better yet, put your body in a position for maximum power in your golf swing!

尝试一下这些练习吧。你的站姿将会得到很好的改善，从而在高尔夫挥杆中使出最大的力量。

 

 

注释：

 

①     Lower back：背部；

②     Nag at：唠叨、挑剔；

③     Typically：一般来说；

④     Underlying cause：根本原因、深层原因；

⑤     Tuck the pelvis under：直腰，腰部贴地；

⑥     Deplete：耗尽（deplete one's strength：竭尽全力）；

⑦     Supine：仰卧；

⑧     Perpendicular：垂直的。