Create better posture - Strengthening the Upper Back

By Katherine RobertsDecember 20, 2010, 6:32 pm

Create better posture - on and off the course - Strengthening the upper back

Posture at address is the foundation from which your swing is built. Like the foundation of a house, a proper set up and good posture is fundamental for building the dynamic phase of your swing. You would not purchase a house that was built on a cracked foundation and you should not build a golf swing on a foundation of poor posture.

“C posture” is one of the most common physical restrictions I see in my golfers. Defined as a rounded back or slumped shoulders, kyphosis is when the thoracic spine resembles the letter “C”. Golfers with kyphosis often present with a forward head position. These two issues restrict efficient spinal mobility. In my opinion “C” posture is primarily a by-product of our sedentary lifestyle. Sitting too much, the aging process, and an imbalanced fitness program (heavy upper body lifting without flexibility conditioning) create an imbalance in the chest and upper back musculature.

The Roberts Flex-Fit Method is designed to create more symmetry in the body. For example as it relates to “C” posture I need to get more flexibility in the chest or pec muscles, flexibility in the mid-back and then balance your workout with strengthening exercises for your back body.

Last week we addressed flexibility in the upper back / thoracic spine. This week we will practice the poses to help you strengthen your upper back, thus supporting better posture and stability.


Cobra pose

Begin on your belly, hands placed next to your chest, elbows “hugging” your body. Pull your navel towards your spine and engage your glutes. Inhale as you lift your chest off the floor, exhale and return to the starting position. Repeat five times. Note: focus on the upper back and do not “dump” into your low back.

Katherine Roberts - cobra pose


Locust pose

Begin on your belly, palms down next to your body. Pull your navel towards your spine and engage your glutes.

Par: Lift your shoulders off the floor and hold for five deep breaths. Rest and repeat three times.

Birdie / Eagle: Lift your arms and legs off the floor and hold for five deep breaths. Rest and repeat three times.

Katherine Roberts - locust pose


Clockwork at the wall

Place your feet slightly wider than hip width apart. Internally rotate your legs and put a nice big bend in the knees. Your belly is touching the wall and will remain on the wall during the duration of the exercise.

Bring your arms to the 12 o’clock position. Pulse your shoulder blades together ten times slowly. Note: do not “scrunch” in your upper traps.

Bring the arms to 10 and 2 o’clock and repeat ten times.

Bring the arms to 9 and 3 o’clock position and repeat ten times.

Katherine Roberts - clock at the wall pose

 

Fitzpatrick one back in 2018 Euro Tour opener

By Associated PressNovember 23, 2017, 1:37 pm

HONG KONG – S.S.P. Chawrasia had six birdies and a bogey Thursday for a 5-under 65 and a one-stroke lead at the Hong Kong Open, the first event of the 2018 European Tour season.

Playing in sunny but breezy conditions at the Hong Kong Golf Club, the greens had the players struggling to gauge the approach.

''Very tough conditions today,'' Chawrasia said. ''It's very firm greens, to be honest. I'm just trying to hit the second shot on the green and trying to make it like a two-putt.''


Full-field scores from the UBS Hong Kong Open


Shubhankar Sharma and Matthew Fitzpatrick (both 66) were one shot behind, while seven others were tied for fourth a further stroke behind.

''Hit it great tee to green,'' Fitzpatrick said. ''I think I had like seven or eight chances inside 15 feet, and on a day like today when it's so windy and such a tough golf course, with how tight it is, yeah, it was a good day.''

Justin Rose, who won the title in 2015, shot was 2 under with five birdies and three bogeys.

''I think the course played a couple shots harder than it typically does,'' Rose said. ''I like this course. I think it offers plenty of birdie opportunities.''

Masters champion Sergio GarciaRafa Cabrera Bello and defending champion Sam Brazel (69) were in a group of 16 at 1 under.

Day, Spieth chasing Davis after Day 1 of Aussie Open

By Jason CrookNovember 23, 2017, 6:50 am

The PGA Tour is off this week but a couple of the circuit’s biggest stars – Jordan Spieth and Jason Day – are headlining the Emirates Australian Open, the first event in The Open Qualifying Series for the 2018 Open at Carnoustie. Here's how things look after the opening round, where Cameron Davis has opened up a two-shot lead:

Leaderboard: Davis (-8), Taylor MacDonald (-6), Nick Cullen (-5), Day (-5), Brian Campbell (-4), Lucas Herbert (-4), Stephen Leaney (-4), Anthony Quayle (-4)

What it means: Spieth has won this event three of the last four years, including last year, but he got off to a rocky start on Thursday. Playing in the windy afternoon wave, the world No. 2 bogeyed his first two holes but rebounded with birdies on Nos. 4 and 5. It was more of the same the rest of the way as the 24-year-old carded three more bogeys and four birdies, getting into the clubhouse with a 1-under 70. While it certainly wasn't the start he was hoping for, Spieth didn't shoot himself out of the tournament with 54 holes left to play, he has plenty of time to claw his way up the leaderboard.


Full-field scores from the Emirates Australian Open


Round of the day: With Round 1 in the books, the solo leader, Davis, is the easy pick here. The 22-year-old Aussie who turned pro last year, came out of the gates on fire, birdieing six of his first seven holes, including four in a row on Nos. 4 through 7. He did drop a shot on the ninth hole to go out in 30 but rebounded with three more birdies on the back to card a 8-under 63. Davis, who was born in Sydney and played this year on the Mackenzie Tour in Canada. He will attempt to get his Web.com Tour card next month during qualifying in Arizona.

Best of the rest: Making his first start in his home country in four years, Day started on the 10th hole at The Australian Golf Club and made four birdies to one bogey on the back side before adding four more circles after making the turn. Unfortunately for the 30-year-old, he also added an ugly double-bogey 6 on the par-4 eighth hole and had to settle for a 5-under 66, good enough to sit T-3. Day, who has dropped to No. 12 in the world rankings, is looking for his first win on any tour since the 2016 Players Championship.

Main storyline heading into Friday: Can the upstart 22-year-old Davis hold off the star power chasing him or will he fold to the pressure of major champions in his rearview mirror? Day (afternoon) and Spieth (morning) are once again on opposite ends of the draw on Friday as they try to improve their position before the weekend.

Shot of the day: It’s tough to beat an ace in this category, and we had one of those on Thursday from Australian Brad Shilton. Shilton’s hole-in-one on the par-3, 188-yard 11th hole came with a special prize, a $16k watch.

Quote of the day: “Just two bad holes. Pretty much just two bad swings for the day,” – Day, after his 66 on Thursday. 

Watch: Shilton wins $16k timepiece with hole-in-one

By Golf Channel DigitalNovember 23, 2017, 2:50 am

Australian Brad Shilton made a hole-in-one on the par-3, 188-yard 11th hole during the first round of the Australian Open, and he was rewarded handsomely for his efforts - with a Tag Heuer watch worth $16k.

Day gets in early mix with 66 in return to Australia

By Associated PressNovember 23, 2017, 2:32 am

SYDNEY - Jason Day's first tournament round in Australia in four years was a 5-under 66 to put him among the leaders early Thursday at the Australian Open.

Day's round came unhinged late with a double-bogey 6 on the par-4 eighth hole, his second-last of the day. He hit his tee shot into the trees on the left, hit back out to the fairway, missed his approach to the green and then couldn't get up and down.

''That was brutal,'' Day said of the 481-yard hole that played into gusting winds.

But Day recovered quickly to birdie his last to sit three strokes behind fellow Australian and early leader Cameron Davis, who started on the first, had six front-nine birdies and shot 63 at The Australian Golf Club.

In between the two was Australian Taylor MacDonald, who shot 65.

''It was a pretty solid round, I didn't miss many fairways, I didn't miss many greens,'' Day said. ''I'd give myself a seven or eight out of 10.''

Defending champion Jordan Spieth, attempting to win the Australian Open for the third time in four years, was off to a poor start among the afternoon players, bogeying his first two holes.

The Sydney-born Davis played most of this season on the Mackenzie Tour in Canada and will attempt to secure his Web.com card in the final round of qualifying from Dec. 7-10 in Chandler, Arizona.

''Everything went to plan,'' Davis said. ''I got off to a great start. I was hitting my spots and was able to keep it together on the back nine.''

NOTES: Australian Brad Shilton had the first ace of the tournament, using a 5-iron for a hole-in-one on the par-3, 188-yard 11th hole, his second hole of the day. Australian veteran Geoff Ogilvy, the 2006 U.S. Open winner, shot 69. He and Rod Pampling (68) played the first round with Day.