Flexibility Conditioning - Week 1- Warming Up
Katherine Roberts
Preparing the body with flexibility exercises before golf is as
important as working on your game. Many golfers are frustrated by their
inability to maximize their potential. Although owning the best golf equipment
is essential, without the ability to physically execute the proper swing
mechanics your efforts are fruitless. If lack of time is a challenge my
suggestion is work on one component – your flexibility. Regardless of your
existing flexibility condition, the most basic yoga poses will reap tremendous
benefits. My program guarantees a 20% increase in your range of motion!
Just as the body needs time to generate blood flow to the muscles
the mind requires time to focus. Breathing is the key to bringing the mind into
focus. During this series all of the Yoga for Golfers poses, breathing is the
single most important component. Breathe deeply, inhaling and exhaling through
the nose. Focus on the expansion of the diaphragm. The breathing awareness you
receive from the yoga practice will translate into better rhythm and tempo on
the course as well as teaching you the ability to calm the mind. This series
requires a yoga mat, yoga block, stretching strap and Balance Ball.
Benefits of this flexibility series:
- Generate more
club head speed and distance off the tee.
- Increase range
of motion and discover areas of potential hyper-flexibility
- Increase hip
and shoulder turn – generated more power Increase flexibility in the
erector spinae muscles – generating more consistency and strength
- Increase
endurance and reduce the risk of injury.
Cat/cow pose
Par / Birdie / Eagle Level
Inhale as you press the spine towards the floor. Exhale as you
pull your navel towards the spine, press the spine towards the ceiling and tuck
the chin towards the chest. Repeat ten times.
Dynamic rotation
Place the arms perpendicular the body, bend the knees and place
the feet close to the gluts. Inhale deeply as you allow the legs to fall to the
left. Exhale bringing the legs back to center. Repeat on the right side. Repeat
ten times and allow the legs to rest on the yoga block on the right side for
five breaths. Switch sides.
Move the glutes back towards the heels but do not bring the gluts
to the heels. Stretch your arms to the front of the yoga mat. Place the hands
as wide as the mat, spreading the fingers wide and pressing the entire hand
into the mat. Focus on the stretch in the shoulders and low back. Hold for two
breaths, return to all fours and repeat five times.
Seated hamstring
stretch at the wall
Bring the back against the wall and extend the legs out. Pull the
navel towards the spine and sit up as tall as possible. Roll the shoulders back
and focus the eyes over the toes. Inhale deeply and on the exhale flex the feet
towards the body and engage the quads. Hold for two breaths, relax and repeat
five to ten times.
Bound angle pose
with the back against the wall
Bring the back against the wall and
bring the soles of the feet together. Bring the heels towards the groin until
you feel the stretch. Pull the navel towards the spine, roll the shoulders back
and breathe deeply. On the exhalation, press the knees towards the floor. Hold
for two breaths, relax and repeat five times.
My recommendation is to practice this warm-up series everyday as well as your
pre-round and post-round flexibility program.
See WeekPart 2 of Katherine's Flexibility Conditioning- Shoulders and Upper Back
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Katherine
Roberts is founder and president of Katherine Roberts Yoga for Golfers, a
10-year-old publishing and consulting company based in | ||
The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional. It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.
