PASSING MECHANICS > ROUNDED POSTURE

ROUNDED POSTURE

Rounded posture refers to an excessive amount of flexion or rounding in the of the spine in the set-up or base posture.  This can occur in both the upper back and shoulder area as well as at the pelvis and low back.  In rounded posture, the pelvis sits rotated backwards (in a posterior tilt), leading to flexion of the low back.  It can also be present at the shoulder and upper back with excessive flexion at the thoracic spine and forward (anterior) tilt of the scapula (shoulder blade).  

Why does it matter?

Rounded posture in your stance can be problematic for a couple of reasons.  One is that as you take up range of motion in your spine into flexion, it limits the ability for the lower back and pelvis to rotate - a critical movement for efficient passing mechanics.  Pelvis rotation should initiate and be the leading body segment rotating toward your target when throwing.  Blocking rotation at the pelvis can make your overall motion less efficient.  

Secondly, rounded posture exhibited in the upper back can lead to issues at the shoulder joint.  Forward tilt of the shoulder blade and rounding of the upper back can increase the likelihood of shoulder issues like impingement developing over time. 

Causes

Rounded posture often results from: 1) a pattern of weakness in the muscles around the shoulder blade combined with tightness in some of the muscles in the front of the shoulder, or 2) difficulty controlling movement or a lack of postural awareness in the low back and pelvis, especially the pattern of hinging from the hip joint.

Corrective Exercises & Drills

If you have determined you have rounded posture, use the following exercises to correct for physical limitations or drills to correct for technical issues.