Flexibility Conditioning - Week 6 - Your Foundation
and Push-off Power
Katherine Roberts
Your
feet represent one of the most over looked and over used parts of your anatomy.
During a typical round of golf you will walk between three and four miles. Consider
your pre-shot routine. The first step is often setting your stance, placing the
alignment of the feet, developing a sense of foundation and balance (often by a
flexion in the knees or some sort of waggle) and now you are ready to hit the
ball.
What
exactly does “getting grounded” mean? Grounded refers to developing a base, a
foundation and a connection with the earth. In golf if you are not grounded,
you are off balance. Balance is a critical component to generating power from
the lower body. Without balance you will not generate your maximum power and
distance.
This
week’s yoga based poses increase strength and flexibility in the feet, ankles
and Achilles. Additionally the Mountain pose teaches a sense of connection from
the lower part of the body to the ground.
Mountain Pose:
Although
this may appear to be an easy pose I can assure you than practiced correctly it
is VERY physically active. Note: In addition to using this pose to strengthen
the feet it is also beneficial for grounding the energy. On days when I am
feeling very stressed and pulled in different directions I will turn on some
soothing music and stand in Mountain pose for five minutes.
Stand
with the feet hip width apart, flex the quads, draw the navel towards the
spine, slightly internally rotate the pelvis and focus on lifting the ribcage
off the waist. Breathe deeply through the nose. Bring your attention to the
feet. Inhale as you lift the toes off the floor, spread them as wide as
possible and on the exhale allow the toes to gently rest on the floor. Continue
to focus on the feet and lift in the arches. As you lift in the arches press
the base of the big toes, little toes and heels towards the floor. This reverse
action of lifting the arch as you press the base of the toes down will
strengthen the feet.
Repeat
five to ten times.
Flexion and Extension pose:
While
seated extend the leg out straight. Engage the core and sit up as straight as
possible.
Inhale
and flex the foot towards you, exhale and point the foot away from you.
Internally and externally, pronate and supinate the foot. Move slowly. Repeat
five times on each foot.
Top of the foot stretch:
Kneel
on the floor and use the ball for assistance with balance. Note: If your knees
are sensitive place a towel under the knees. Use a second towel rolled up like
a log and place behind the knees if you are challenged with knee flexion.
Press
the tops of the feet towards the floor and on the exhalation sit back onto the
heels. Repeat five times and hold the pose for three to five breaths.
Achilles and Arch strengthener on a step:
Stand
on a step placing the feet hip width apart. Slowly allow the heels to drop
towards the floor without pronating or supinating the feet. Slightly bend the
knees to get more stretch in the Achilles. On the exhalation lift the heels as
high as possible and focus on the strength in the arches and toes. Repeat five
to ten times.
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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.
