Building a Better Game From Head to Toe Week Six

By Katherine RobertsJune 27, 2007, 4:00 pm
In the golf swing the gluts and hips support a solid foundation for stability in the lower body as well as the source for power and distance in your swing. Strength and flexibility in the hips supports the loading and acceleration phase of the golf swing. The ability to access power from your gluts is a direct correlation of proper flexibility in the hip flexors, quadriceps, psoas and glut muscles.
 
In addition, low back discomfort originates from shortened hip flexors and tight hamstrings (more on hamstrings next week). Another common problem effecting effective hip function is when a golfer over trains his or her abdominals without the balance of erector spine strengthening muscles. Although it is important to build a strong core (see last weeks article) the balance of the front and back body is critical.
 
In one of our yoga poses this week I ask you to move deeper, body and mind. The bound angle pose against the wall offers you a place to allow gravity to move you deeper into the pose. I ask you to relax and breathe into the stretch vs. using your muscular strength to push harder. My own experiences, in addition to the athletes I work with, prove the benefits of this style of static stretching.
 
Quads / Gluts / Hip Flexors / Psoas poses:
 
Golf benefit: Stretching the hip flexors enables greater extension in the swing and allows the gluts to engage, generating more power, club head speed and distance in your swing.
 
Health benefit: Decreases the onset of low back pain caused by spinal compression from the golf swing, sitting for extended periods of time or riding in the golf cart.
 
Here we go!
 
PAR Level:
Articulating hip lifts:
Bend your left knee placing your left foot on the floor. Extend your right leg, arms parallel to your body. Inhale, as you prepare for the exercise, exhale as you lift your left hip off the floor. TIP: Focus on your left glut as you lift the hip off the floor. Imagine the left hip is lifting towards the ceiling. Repeat ten times and switch sides.
 

 
PAR Level:
Dynamic pigeon pose with the balance ball:
Place the left ankle over right knee. Inhale and pull the ball towards you focusing on the stretch in the right glut. Hold for one breath and repeat ten times. Switch sides.
 

 
Bound angle pose at the wall:
Preparation: place your spine against the wall, roll the shoulder back and zip up the lower abdominals. Pull the navel towards your spine and lift the ribcage off the waist.
 
PAR Level:
Soles of the feet are positioned away from the groin.
 

 
BIRDIE / EAGLE Levels:
Pull the feet closer to the groin.
 

 
Hold for one to three minutes.
 
Adductor / abductor window washer stretch:
 
In the supine position, knees bent, place your feet wider than your yoga mat. Inhale and allow your knees to fall to the left. Exhale as you bring your legs back to the starting position. Repeat ten times in each direction and now place your left foot on top of your right knee and hold for five deep breaths. Switch sides again.
 

 
Crescent lunge pose with club:
This pose strengthens the gluts, quads and hamstrings.
 

 
Place the right foot forward, left foot back and lift high onto you left toes. Inhale as you bring you right quad parallel to the floor. Inhale as you lower your quad towards the floor, exhale as you bring you right leg to the starting position. Repeat ten times and switch sides. TIP: Pull your navel towards your spine, maintaining an upright upper body posture.
 

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


    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 Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
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    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.

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    Farmers inks 7-year extension through 2026

    By Golf Channel DigitalJanuary 24, 2018, 12:04 am

    SAN DIEGO – Farmers Insurance has signed a seven-year extension to serve as the title sponsor for the PGA Tour event at Torrey Pines, it was announced Tuesday. The deal will run through 2026.

    “Farmers Insurance has been incredibly supportive of the tournament and the Century Club’s charitable initiatives since first committing to become the title sponsor in 2010,” PGA Tour commissioner Jay Monahan said.


    Farmers Insurance Open: Articles, photos and videos


    “We are extremely grateful for the strong support of Farmers and its active role as title sponsor, and we are excited by the commitment Farmers has made to continue sponsorship of the Farmers Insurance Open for an additional seven years.

    In partnership with Farmers, the Century Club – the tournament’s host organization – has contributed more than $20 million to deserving organizations benefiting at-risk youth since 2010. 

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    Woods impresses DeChambeau, Day on Tuesday

    By Ryan LavnerJanuary 23, 2018, 11:27 pm

    SAN DIEGO – Bryson DeChambeau played with Tiger Woods for the first time Tuesday morning, and the biggest surprise was that he wasn’t overcome by nerves.

    “That’s what I was concerned about,” DeChambeau said. “Am I just gonna be slapping it around off the tee? But I was able to play pretty well.”

    So was Woods.

    DeChambeau said that Woods looked “fantastic” as he prepares to make his first PGA Tour start in a year.

    “His game looks solid. His body doesn’t hurt. He’s just like, yeah, I’m playing golf again,” DeChambeau said. “And he’s having fun, too, which is a good thing.”

    Woods arrived at Torrey Pines before 7 a.m. local time Tuesday, when the temperature hadn’t yet crept above 50 degrees. He warmed up and played the back nine of Torrey Pines’ South Course with DeChambeau and Jason Day.

    “He looks impressive; it was good to see,” Day told PGATour.com afterward. “You take (Farmers) last year and the Dubai tournament out, and he hasn’t really played in two years. I think the biggest thing is to not get too far ahead, or think he’s going to come back and win straight away.


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    “The other time he came back, I don’t think he was ready and he probably came back too soon. This time he definitely looks ready. I think his swing is really nice, he’s hitting the driver a long way and he looks like he’s got some speed, which is great.”

    Woods said that his caddie, Joe LaCava, spent four days with him in South Florida last week and that he’s ready to go.

    “Before the Hero I was basically given the OK probably about three or four weeks prior to the tournament, and I thought I did pretty good in that prep time,” Woods told ESPN.com, referring to his tie for ninth in the 18-man event.

    “Now I’ve had a little more time to get ready for this event. I’ve played a lot more golf, and overall I feel like I’ve made some nice changes. I feel good.”

    Woods is first off Torrey Pines’ North Course in Wednesday’s pro-am, scheduled for 6:40 a.m. local time. 

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    With blinders on, Rahm within reach of No. 1 at Torrey

    By Rex HoggardJanuary 23, 2018, 10:10 pm

    SAN DIEGO – The drive over to Torrey Pines from Palm Springs, Calif., takes about two and a half hours, which was plenty of time for Jon Rahm’s new and ever-evolving reality to sink in.

    The Spaniard arrived in Southern California for a week full of firsts. The Farmers Insurance Open will mark the first time he’s defended a title on the PGA Tour following his dramatic breakthrough victory last year, and it will also be his first tournament as the game’s second-best player, at least according to the Official World Golf Ranking.

    Rahm’s victory last week at the CareerBuilder Challenge, his second on Tour and fourth worldwide tilt over the last 12 months, propelled the 23-year-old to No. 2 in the world, just behind Dustin Johnson. His overtime triumph also moved him to within four rounds of unseating DJ atop the global pecking order.

    It’s impressive for a player who at this point last year was embarking on his first full season as a professional, but then Rahm has a fool-proof plan to keep from getting mired in the accolades of his accomplishments.

    “It's kind of hard to process it, to be honest, because I live my day-to-day life with my girlfriend and my team around me and they don't change their behavior based on what I do, right?” he said on Tuesday at Torrey Pines. “They'll never change what they think of me. So I really don't know the magnitude of what I do until I go outside of my comfort zone.”

    Head down and happy has worked perfectly for Rahm, who has finished outside the top 10 in just three of his last 10 starts and began 2018 with a runner-up showing at the Sentry Tournament of Champions and last week’s victory.

    According to the world ranking math, Rahm is 1.35 average ranking points behind Johnson and can overtake DJ atop the pack with a victory this week at the Farmers Insurance Open; but to hear his take on his ascension one would imagine a much wider margin.

    “I've said many times, beating Dustin Johnson is a really, really hard task,” Rahm said. “We all know what happened last time he was close to a lead in a tournament on the PGA Tour.”


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    Rahm certainly remembers. It was just three weeks ago in Maui when he birdied three of his first six holes, played the weekend at Kapalua in 11 under and still finished eight strokes behind Johnson.

    And last year at the WGC-Mexico Championship when Rahm closed his week with rounds of 67-68 only to finish two strokes off Johnson’s winning pace, or a few weeks later at the WGC-Dell Technologies Match Play when he took Johnson the distance in the championship match only to drop a 1-up decision to the game’s undisputed heavyweight.

    As far as Rahm has come in an incredibly short time - at this point last year he ranked 137th in the world - it is interesting that it’s been Johnson who has had an answer at every turn.

    He knows there’s still so much room for improvement, both physically and mentally, and no one would ever say Rahm is wanting for confidence, but after so many high-profile run-ins with Johnson, his cautious optimism is perfectly understandable.

    “I'll try to focus more on what's going on this week rather than what comes with it if I win,” he reasoned when asked about the prospect of unseating Johnson, who isn’t playing this week. “I'll try my best, that's for sure. Hopefully it happens, but we all know how hard it is to win on Tour.”

    If Rahm’s take seems a tad cliché given the circumstances, consider that his aversion to looking beyond the blinders is baked into the competitive cake. For all of his physical advantages, of which there are many, it’s his keen ability to produce something special on command that may be even more impressive.

    Last year at Torrey Pines was a quintessential example of this, when he began the final round three strokes off the lead only to close his day with a back-nine 30 that included a pair of eagles.

    “I have the confidence that I can win here, whereas last year I knew I could but I still had to do it,” he said. “I hope I don't have to shoot 30 on the back nine to win again.”

    Some will point to Rahm’s 60-footer for eagle at the 72nd hole last year as a turning point in his young career, it was even named the best putt on Tour by one publication despite the fact he won by three strokes. But Rahm will tell you that walk-off wasn’t even the best shot he hit during the final round.

    Instead, he explained that the best shot of the week, the best shot of the year, came on the 13th hole when he launched a 4-iron from a bunker to 18 feet for eagle, a putt that he also made.

    “If I don't put that ball on the green, which is actually a lot harder than making that putt, the back nine charge would have never happened and this year might have never happened, so that shot is the one that made everything possible,” he explained.

    Rahm’s ability to embrace and execute during those moments is what makes him special and why he’s suddenly found himself as the most likely contender to Johnson’s throne even if he chooses not to spend much time thinking about it.