Build A Better Game From The Head To Toe Week Three

By Katherine RobertsJune 7, 2007, 4:00 pm
Although the low back area of the body is the number one injury in golf, shoulder injuries are a close second. The structure of the shoulder joint makes it the most delicate, unstable, hinged joint in the body. Held together by a series of muscles; the rotator cuffs, anterior, medial and posterior deltoids this area of the body is prone to injury due to the explosive nature of the golf swing. Most of us know someone who has suffered with rotator cuff injuries and we all know someone who is challenged by a lack of flexibility and turn in the upper body. If you lack strength and flexibility in your shoulders you will often see swing flaws as a result.
 
Yoga for Golfers emphasizes the importance of flexibility as well as functional strength conditioning in the shoulder.
 
This week we address the following:
 
Shoulders and upper back poses (rotator cuff, rhomboids and thoracic spine):
 
Golf benefit: Supports increased shoulder turn, reduces risk of rotator cuff injury, supports club control at the top of the swing.
 
Health benefit: Supports correct posture, relieves upper back pain as a result of a sedentary lifestyle. Note: Be conscious of the way you carry your golf bag. As in yoga the proper technique moving in and out of the pose creates awareness. The same level of awareness is necessary while lifting the golf bag on and off your body.
 
Lets get started!
 
Flexibility exercises for the upper back:
 
Standing rhomboid stretch:
Begin with the feet hip width apart, knees bent and tuck the navel towards the spine. Bring the arms to shoulder height, hands clasped and palms facing you. Inhale deeply and on the exhale press your hands away from you, tucking your chin into your chest. Hold for three breaths and repeat five times.
 

 
Seated shoulder strengthener:
Sitting on the edge of a chair, navel pulled in, lift your arms to shoulder height, palms facing away from your body. Inhale deeply and on the exhale press your palms towards each other, squeezing your shoulders blades together. Hold for one breath and repeat ten times.
 

 
Standing shoulder strengthener with the Golf Gym Power Swing Trainer or resistance tubing: (available @ or visit www.YogaForGolfers.com )
 
Place the tubing above shoulder height in the door hinge. With a slight bend at the elbow, exhale and pull your arm to waist height. Repeat ten times and switch sides.
 

 
Now place the tubing under your right foot and hold the golf grip in your right hand. On your exhalation lift the handle to shoulder height, return to the starting position and repeat with the arm at a 45 degree angle to the body, palm facing the floor. Repeat ten times in each position and switch sides.
 

 
Thoracic spine strengthener with the Dynamic Locust pose:
On your belly place the hands, palms down and place the feet and legs together. Engage plantar flexion (pointing the tops of the feet towards the floor). On the inhalation engage the gluts. Exhale and lift the upper body off the floor, pulling the arms back and focus on the strengthening in the thoracic spine. Hold for three deep breaths, relax for three breaths and repeat five to seven times.
 


 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Katherine Roberts - Yoga For GolfersEditor'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 Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
  • Getty Images

    Perez skips Torrey, 'upset' with Ryder Cup standings

    By Will GrayJanuary 24, 2018, 2:19 am

    Pat Perez is unhappy about his standing on the U.S. Ryder Cup points list, and his situation won't improve this week.

    Perez won the CIMB Classic during the fall portion of this season, and he followed that with a T-5 finish at the inaugural CJ Cup. But he didn't receive any Ryder Cup points for either result because of a rule enacted by the American task force prior to the 2014 Ryder Cup which only awards points during the calendar year of the biennial matches as well as select events like majors and WGCs during the prior year.

    As a result, Perez is currently 17th in the American points race - behind players like Patrick Reed, Zach Johnson, Bill Haas and James Hahn, none of whom have won a tournament since the 2016 Ryder Cup - as he looks to make a U.S. squad for the first time at age 42.

    "That kind of upset me a little bit, the fact that I'm (17) on the list, but I should probably be (No.) 3 or 4," Perez told Golf Digest. "So it kind of put a bitter taste in my mouth. The fact that you win on the PGA Tour and you beat some good players, yet you don't get any points because of what our committee has decided to do."

    Perez won't be earning any points this week because he has opted to tee it up at the European Tour's Omega Dubai Desert Classic. The decision comes after Perez finished T-21 last week at the Singapore Open, and it means that the veteran is missing the Farmers Insurance Open in his former hometown of San Diego for the first time since 2001.

    Perez went to high school a few minutes from Torrey Pines, and he defeated a field that included Tiger Woods to win the junior world title on the South Course in 1993. His father, Tony, has been a longtime starter on the tournament's opening hole, and Perez was a runner-up in 2014 and tied for fourth last year.

    Getty Images

    Woods favored to miss Farmers Insurance Open cut

    By Will GrayJanuary 24, 2018, 1:54 am

    If the Las Vegas bookmakers are to be believed, folks in the San Diego area hoping to see Tiger Woods this week might want to head to Torrey Pines early.

    Woods is making his first competitive start of the year this week at the Farmers Insurance Open, and it will be his first official start on the PGA Tour since last year's event. He missed nearly all of 2017 because of a back injury before returning with a T-9 finish last month at the Hero World Challenge.

    But the South Course at Torrey Pines is a far different test than Albany, and the Westgate Las Vegas SuperBook lists Woods as a -180 favorite to miss the 36-hole cut. It means bettors must wager $180 to win $100, while his +150 odds to make the cut mean a bettor can win $150 with a $100 wager.

    Woods is listed at 25/1 to win. He won the tournament for the seventh time in 2013, but in three appearances since he has missed the 36-hole cut, missed the 54-hole cut and withdrawn after 12 holes.

    Here's a look at the various Woods-related prop bets available at the Westgate:

    Will Woods make the 36-hole cut? Yes +150, No -180

    Lowest single-round score (both courses par 72): Over/Under 70

    Highest single-round score: Over/Under 74.5

    Will Woods finish inside the top 10? Yes +350, No -450

    Will Woods finish inside the top 20? Yes +170, No -200

    Will Woods withdraw during the tournament? Yes +650, No -1000

    Getty Images

    Monahan buoyed by Tour's sponsor agreements

    By Rex HoggardJanuary 24, 2018, 12:27 am

    SAN DIEGO – Farmers Insurance announced on Tuesday at Torrey Pines a seven-year extension of the company’s sponsorship of the Southern California PGA Tour event. This comes on the heels of Sony extending its sponsorship of the year’s first full-field event in Hawaii through 2022.

    Although these might seem to be relatively predictable moves, considering the drastic makeover of the Tour schedule that will begin with the 2018-19 season, it is a telling sign of the confidence corporations have in professional golf.

    “It’s a compliment to our players and the value that the sponsors are achieving,” Tour commissioner Jay Monahan said.

    Monahan said that before 2014 there were no 10-year title sponsorship agreements in place. Now there are seven events sponsored for 10-years, and another five tournaments that have agreements in place of at least seven years.

    “What it means is, it gives organizations like the Century Club [which hosts this week’s Farmers Insurance Open], when you have that level of stability on a long-term basis that allows you to invest in your product, to grow interest and to grow the impact of it,” Monahan said. “You experienced what this was like in 2010 or seen other tournaments that you don’t know what the future is.S o to go out and sell and inspire a community and you can’t state that we have a long-term agreement it’s more difficult.”

    Events like this year’s Houston Open, Colonial in Fort Worth, Texas, and The National all currently don’t have title sponsors – although officials at Colonial are confident they can piece together a sponsorship package. But even that is encouraging to Monahan considering the uncertainty surrounding next season’s schedule, which will include the PGA Championship moving to May and The Players to March as well as a pre-Labor Day finish to the season.

    “When you look back historically to any given year [the number of events needing sponsors] is lower than the typical average,” Monahan said. “As we start looking to a new schedule next year, you get excited about a great schedule with a great group of partners.”

    Getty Images

    Day WDs from Farmers pro-am because of sore back

    By Golf Channel DigitalJanuary 24, 2018, 12:07 am

    SAN DIEGO – Jason Day has withdrawn from the Wednesday pro-am at the Farmers Insurance Open, citing a sore back.

    Day, the 2015 champion, played a practice round with Tiger Woods and Bryson DeChambeau on Tuesday at Torrey Pines, and he is still expected to play in the tournament.

    Day was replaced in the pro-am by Whee Kim. 

    Making his first start since the Australian Open in November, Day is scheduled to tee off at 1:30 p.m. ET Thursday alongside Jon Rahm and Brandt Snedeker.