PASSING MECHANICS > ARCHED POSTURE

Arched Posture

Arched posture refers to an excessive amount of extension or arch in the lower back (lumbar spine) in the set-up or base posture.  The pelvis sits rotated forward (in an anterior tilt) and the low back is overly extended.  

Why does it matter?

Arched 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 extension, 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 that rotation, by being stuck in arched posture, and force your upper body to do more of the work, making your overall motion less efficient.  

Secondly, this posture, over time, can lead to low back pain from the constant tension in the muscles of the lower back and the continuous compression of the joints between the vertebrae of the lumbar spine.  

Causes

Arched posture can result from: 1) weakness in the core and/or glutes and tightness in the hip flexors and hamstrings - this is sometimes referred to as lower-crossed syndrome, or 2) difficulty controlling movement or a lack of postural awareness in the low back and pelvis.

Corrective Exercises & Drills

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