Flexibility Conditioning - Week 3 - Rotation Equals Power

Katherine Roberts

 

The elusive X-factor! Jim McLean’s X-factor refers to the ratio of hip rotation to shoulder rotation. According to Jim, the optimum ratio is a 45 degree hip rotation to a 90 degree shoulder rotation. Although many factors contribute to achieving this turn, hip flexibility, shoulder flexibility, core strength, etc… this week we will focus on increasing the range of motion in the torso.

Rotation equals club head speed, club head speed equals power, and power equals distance!

Remember to warm- up using the exercises from week one. Move slowly, breathe deeply and align your body carefully in each pose. The following exercises require concentration. Visualize the muscles of the torso as you stretch the intercostals, expanding the ribcage, twist from the torso and turn from the trunk.

Here we go!

Dynamic rotation with the ball:

 

Place the legs on the ball, arms are placed perpendicular to the body. Drive the navel towards the spine as you engage the lower abdominals. Inhale as you bring the legs to the right. Exhale and return to the starting position. Switch sides and repeat ten times. Focus on the obliques and feel the stretch in the torso.

Side stretch on the ball:

Place the ball under the hips and brace the legs against the wall. Allow the left side of the body to stretch as you extend the left arm over the left ear. Hold for five deep breaths. In this pose let the force of gravity move you deeper into the pose and focus on stretching the intercostals. Switch sides. Note: if you feel tension in your neck turn your face towards the floor.

Russian twist on the ball:

 

Place the ball under the shoulders and head. Engage the gluts and lift the hips so the lower body is parallel to the floor. Clasp the hands together and press the navel to the spine. Focus on the torso! Inhale and twist the shoulders to the left, exhale and return the starting position. Twist to the right and repeat five times in each direction. Initially you will move slowly but as you become more stable in the torso increase the speed of the rotation.

Extended side angle pose on the ball with rotation:

 

 

Place the right leg at a 90 degree angle and internally rotate the left leg and left foot. Place the ball under the right hamstring. Bring the right elbow to the right knee and extend the left arm towards the ceiling. Inhale and MOVE FROM THE TORSO as you bring the left arm parallel to the floor. Exhale and revolve the entire torso and left arm towards the ceiling. Repeat ten times and switch sides.

Note: This pose is excellent training for initiating your turn from the torso and not the arms.

Click here for Week 4- Hips

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Click Here to Check Out All of Katherine's Products Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and consulting company based in Scottsdale, Ariz. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. As the fitness expert and frequent host for The Golf Channel, she has appeared on the Big Break, Makeover Challenge, Your Game Night-see her tips every Monday night, and the PGA Merchandising Show Recap. Katherine is an accomplished author and producer with five DVDs and one book--Yoga for Golfers (McGraw-Hill)--in publication with a new book scheduled for release in early 2006. In addition, Katherine is a Top 25 Instructor and fitness expert for ESPN Golf Schools and a member of Golf Magazine's Health and Fitness Panel.  She personally teaches golf fitness with Hank Haney (Tiger’s Coach) at the Hank Haney Signature Golf Schools and she is the first yoga/flexibility conditioning expert in Major League Baseball and trains the San Diego Padres. Click Here for More Golf Fitness Articles

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.