Flexibility Conditioning - Week 5- the Lower Body

Katherine Roberts

Over the last four weeks you have experienced a series of comprehensive flexibility conditioning programs targeting the following aspects of the body which specifically benefit your golf performance.

The benefits of this flexibility series:

1) Generate more club head speed and distance off the tee.

2) Increasing your range of motion.

3) Increasing hip and shoulder turn - generated more power

4) Increasing flexibility in the erector spinae muscles - generating more consistency and strength

5) Increasing endurance and reducing the risk of injury.

The four week flexibility conditioning re-cap:

Week One - Warming Up!

Week Two - Shoulders and Upper Back

Week Three - Rotation Equals Power

Week Four - Hip Power!

Now let's stretch the lower body!

Standing quad stretch:

 

Place the stretch out strap in the left hand and around the left foot. Engage the gluts on the left side as you press the left hand into the left foot increasing the intensity of the stretch in the left quad and hip flexors. Hold for three breaths and repeat five times. Switch sides.

Triangle pose / adductor stretch and better balance:

 

Step the left foot forward approximately four feet, placing the left foot parallel to the edge of the yoga mat. Revolve the right leg inward and engage the adductor or inner thigh muscles. Draw the navel towards the spine and slide the left hand down the left leg. Revolve the ribcage towards the ceiling focusing on the foundation of the lower body in relationship to the rotation of the torso. Hold for five breaths and switch sides.

Dynamic hand to foot pose with strap:

 

Place the strap in the right hand and around the right foot. Inhale as you slightly bend the right leg as pictured and on the exhalation extend the right leg as straight as possible without hyper-extending the knee. Note: Focus on pressing the right heel towards the ceiling and spread the toes as far apart as possible. Hold in the extended position for two breaths, bend the knee and repeat five times. Switch sides.

Forward fold for hamstrings, Achilles and foot flexibility:

 

Sitting as tall as possible, extend your legs. Engage your quads, flex your feet towards you and spread the toes as wide as possible. Inhale deeply as you lengthen your spine. Exhale and fold forward allowing your head to relax in the pose. Hold for ten breaths.

Click here for Week 6- Your Foundation and Push Off Power

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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.