The 10 Minute Workout - Week 3

By Katherine RobertsAugust 4, 2006, 4:00 pm
Back Basics
The number one injury in golf is the back, specifically the lumbar spine. The shear explosive nature of the golf swing requires tremendous strength and flexibility in the muscles of the back and core. The Back Basics series is perfect for your pre and post round workouts.
This weeks series is very comprehensive (six poses targeting your lumbar spine, thoracic spine, hips and gluts) and is designed for all levels, including older golfers. Focus on deep breathing, in and out through the nose. Move from one pose directly to the next without stopping. This style of yoga will help you with proprioception and focus.
Here we go!
Extension stretch and knee to chest pose:

Katherine Roberts

Begin on your back and simply stretch the arms above the head. Focus on elongating from the belly through the hands and feet.
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Inhale deeply and on the exhalation bring the knee to the forehead wrapping your hands around your knee. Switch sides and repeat five times on each side.
Dynamic rotation:

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Bring your heels to your gluts, feet flat on the floor. Note: For the Eagle level, lift the feet off the floor.
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Inhale as you engage your abdominals and move the legs to the left. Exhale as you bring your legs back to center. Switch sides and repeat five to ten times.
Dynamic window washers:

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This is a great pose to increase your hip mobility! Begin with the feet placed wider than your yoga mat.
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Inhale and allow your knees to fall to the left. Exhale as you bring the legs back to center. Focus on initiating the rotation from the oblique abdominals. Switch sides and repeat five to ten times in each direction.
Seated rotation:

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This pose can be practiced sitting on a chair or a balance ball. Cross your left over your right knee. If seated on the floor maintain the connection of the left foot and the floor. Place the left hand behind your back and use the left arm as support. Bring the right hand on the outside of the left knee. Inhale and you lengthen the spine, exhale and twist. Repeat five times and switch sides.
Extended table pose:
Par to Eagle levels

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Begin on all fours and draw the navel towards the spine generating support for the lumbar spine.
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Extend the right leg and left arm. Hold for five breaths (Par level). Extend the leg to the right and the arm to the left. Hold for three more breaths (Eagle level). Switch sides.
Locust pose:

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Begin on your belly with the palms and tops of the feet on the floor. Inhale as you squeeze the legs together, activate the gluts and pull your navel towards the spine.
Katherine Roberts

Exhale and lift the chest and hands off the floor. Focus on the lumbar and thoracic spine. Hold for three breaths, relax and repeat three times. Move into a childs pose as the counter stretch.
Looking for more power and distance? Check out our new series of YFG DVDs. All new exercises to help you gain play at your maximum! The new YFG, Lowering Your Score DVD offers tips from putting guru, Stan Utley.
See you on the tee! Katherine
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    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at or visit
  • Getty Images

    Kelly, Sauers co-lead in Hawaii; Monty, Couples in mix

    By Associated PressJanuary 19, 2018, 3:52 am

    KAILUA-KONA, Hawaii - Fresh off a solid performance on Oahu, Jerry Kelly shot an 8-under 64 on the Big Island on Thursday to share the first-round lead at the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    The 51-year-old Kelly, who tied for 14th at the PGA Tour's Sony Open last week in Honolulu, birdied five of his final seven holes to shoot 30 on the back nine at Hualalai. He won twice last season, his first on the over-50 tour.

    Gene Sauers also shot 64, going bogey-free amid calm conditions. Thirty-two of the 44 players broke par in the limited-field event, which includes winners from last season, past champions of the event, major champions and Hall of Famers.

    Rocco Mediate and Colin Montgomerie were one shot back, and Fred Couples, Kevin Sutherland and Kirk Triplett were another shot behind.

    Bernhard Langer, defending the first of his seven 2017 titles, was in the middle of the pack after a 69.

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    Rahm (62) fires career low round

    By Will GrayJanuary 19, 2018, 12:03 am

    The scores were predictably low during the opening round of the CareerBuilder Challenge, where the top-ranked player in the field currently sits atop the standings. Here's how things look after the first day in Palm Springs as Jon Rahm is out to an early advantage:

    Leaderboard: Jon Rahm (-10), Austin Cook (-9), Andrew Landry (-9), Jason Kokrak (-9), Brandon Harkins (-8), Martin Piller (-8), Aaron Wise (-8), Beau Hossler (-8)

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    By Will GrayJanuary 18, 2018, 11:45 pm

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    Cook won for the first time in November at the RSM Classic, a victory that catapaulted him from the Tour graduate category into an entirely new echelon. Cook notched a pair of top-25 finishes over the last two weeks in Hawaii, and he's again in the mix after an opening 63 on the Nicklaus Tournament Course left him one shot behind Jon Rahm.

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    Cook was a relative unknown before his victory at Sea Island earlier this season, but now with the flexibility and confidence afforded by a win he hopes to build on his burgeoning momentum this week in California.

    "That was a big, proud moment for myself, knowing that I can finish a tournament," Cook said. "I think it was one of those things that I've proven to myself that now I can do it, and it just meant the world to me."

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    Photo: Fleetwood's phone cover is picture of Bjorn

    By Jason CrookJanuary 18, 2018, 11:40 pm

    There's phone covers and then there are Phone Covers.

    Paul Casey has himself a Phone Cover, showing off the protective case that features a picture of his wife at last year's U.S. Open.

    Now, it appears, Tommy Fleetwood has joined the movement.

    Fleetwood, last year's season-long Race to Dubai winner, has a phone cover with a picture of Ryder Cup captain Thomas Bjorn on it. And not even a current Thomas Bjorn. This is a young Bjorn. A hair-having Bjorn.


    A post shared by Alex Noren (@alexnoren1) on

    The 26-year-old is a virtual lock for this year's European Ryder Cup team, but just in case, he's carrying around a phone with a picture of the team captain attached to the back of it.

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