Eight Minutes to a Better Swing

By Katherine RobertsMarch 5, 2008, 5:00 pm

Address Posture
 
This week I had the pleasure of presenting my golf fitness programs to the PGA of British Columbia. I love working with golf instructors because my philosophies are based on a triad of maximum performance ' the physical and mental aspects of the golfer, intertwined with golf instruction and equipment. When I asked the instructors what do they think is the biggest obstacle for their students with regards to golf fitness the overwhelming response was a lack of time. Trust me.I understand the value of time!
 
Recently a new client was referred to me. Jack was 62 years old and was struggling in his swing with back pain. As with all of my students when Jim arrived at my studio I performed a series of assessments designed to determine his mobility and stability challenges. It was immediately apparent that Jacks lack of flexibility and strength, primarily in his hips and back was one of the main issues contributing to his back pain. I asked if he was willing to commit ten minutes a day to his golf fitness program. He obliged. Who does not have eight to ten minutes a day to insure better performance, enjoyment and a pain-free round? How about you?
 
One of my DVDs is designed to address such a challenge. Eight Minutes to a Better Swing provides ten, 8-10 minute sequences of exercises targeting every part of your body. From the hips, back and trunk, to balance and pre-round warm-up, the DVD is intended to give you quick solutions. www.YogaForGolfers.com This week launches a new series based on a similar philosophy. If you have eight to ten minutes, I have the program for you!
 
Considering we are at week one I fell it is appropriate to begin at the first phase of your swing, the address position.
 
Lets get started!
 

Cat/cow Pose:
Targets the hips, activates the gluts, stretches the muscles of the back and upper neck, and strengthens the hands and wrists.

Begin on all fours, hands placed under your shoulders, knees under your hips. Keep the arms straight. On the inhale press your spine towards the floor, roll the shoulders away from your ears, lift the head slightly. Do not hyper-extend the neck. Exhale and you pull your navel in, squeeze the gluts, tuck the chin in and press your spine towards the ceiling. Move slowly in this pose. Repeat ten to fifteen times.
 
Modified Cobra Pose:
Strengthens the gluts, muscles of the back including the thoracic spine and stretches the tops of the feet. Strengthens the hands, wrists and triceps.

Begin on your bell, legs together and hands placed next to the chest. Squeeze the legs together, engage the gluts. On your exhalation lift the chest off the floor. Hold for two breaths and repeat five times. Note: Do not hyper-extend the neck.
 

Supine Chest Opener on the Ball:


Begin by sitting on the ball and slowly roll down until the neck is supported on the ball. Engage the gluts and lift the hips, brining your lower body parallel to the floor. Extend the arms perpendicular to your body, focusing on the stretch in the upper chest. Hold for five breaths and repeat three times.
 
Next week we target the take away phase of the swing! See you this week on The Turn!
 
Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
 
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    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.
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    McIlroy 'happy to be back', can 'empathize' with Tiger

    By Associated PressJanuary 16, 2018, 3:50 pm

    ABU DHABI, United Arab Emirates – After a long layoff from golf, Rory McIlroy has some newfound sympathy for Tiger Woods.

    The 28-year-old Northern Irishman is making a comeback at the Abu Dhabi HSBC Championship after ending his season early last year. He has not played a round since the final day of the Alfred Dunhill Links Championship on Oct. 8.

    McIlroy, a four-time major champion who has slipped to No. 11 in the world rankings, last won the Tour Championship on the PGA Tour in September 2016. He injured a rib in his first outing of 2017 – at the South African Open – and felt its after-effects throughout the year.

    McIlroy, who has seven top-five finishes in his last eight starts in Abu Dhabi, said Tuesday he felt mentally low because of his physical issues.

    ''Honestly, I was excited to be done. I could have shut it down after the PGA Championship very easily and taken the rest of the year off, but I didn't. I played six events after that, played OK and had a chance to win one of them,'' McIlroy said. ''But I was just excited to take that time off and get myself just sort of a re-set.''

    Last week, McIlroy also revealed that he has a minor, non-threatening heart condition that needs regular check-ups.

    ''After that 3-plus months of a re-set, I'm very happy to be back. I felt like I needed it physically and mentally. I just felt like it was a little bit of a sabbatical. I've been out here for 10 years, and I want to get ready for the next 10.''

    McIlroy compared his situation to what Woods has been going through.

    ''I've only been through, maybe, not even 5 percent of what he's had to go through. And you can tell from where he was to where he is now mentally, because of physically where he is ... he's a totally different person,'' McIlroy said. ''Of course, I empathize with him, and I know he was in a dark place there for a while. It's just so great to see him out of that and back and excited to be playing golf again.''

    The Abu Dhabi HSBC Championship will be the first of back-to-back events for McIlroy, who is also playing next week in Dubai.

    ''I think the next two weeks will be a big learning curve, just to see where I'm at,'' McIlroy said. ''I'm obviously coming into the events trying to play as well as I can and trying to compete and trying to win, but I think there will definitely be things I'll have to work on going into that stretch in the States.''

    The tournament, which starts Thursday, has attracted some big names, including top-ranked Dustin Johnson, No. 6 Justin Rose, No. 9 Henrik Stenson, No. 14 Paul Casey and No. 15 Matt Kuchar. No. 18 Tommy Fleetwood is the defending champion.

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    Pre-tourney caution be damned: Stenson rides camel

    By Grill Room TeamJanuary 16, 2018, 3:29 pm

    If you were under the impression Henrik Stenson's days of engaging in pre-tournament hijinks at HSBC-sponsored events were over, then you don't know the Swedish Superman.

    Ahead of this week's HSBC Abu Dhabi Golf Championship, the 2016 champion golfer of the year decided to have some fun riding (and pretend-spanking) a camel:

    If you can't imagine any reason Stenson wouldn't get on a camel, we will point you to the WGC-HSBC Champions back in October, when Stenson, Dustin Johnson, Haotong Li and Hideki Matsuyama took place in this hire-wire act:

    Two weeks later, Stenson revealed a rib injury, and a report from the U.K.'s Telegraph stated "that not only was the Shanghai caper to blame, but that Stenson is annoyed about being persuaded to do it in the first place."

    Stenson brushed back at that report in this Instagram post, saying that his "comment about not being Superman was a sarcastic way of saying that I am susceptible to injury like any other athlete and sometimes these things happen when you least expect them. I was pleased to help promote the HSBC Champions and to continue my string of success at the event and I was never forced to do anything. HSBC is a great sponsor to golf worldwide and I am not happy to see them being made responsible for my withdrawal."

    I’m disappointed to have to pre-emptively withdraw from the Nedbank Golf Challenge Hosted by Gary Player, I was looking forward to this important year-end event on the European Tour. At this point I am back home in Orlando waiting to do a scan on my ribs and get the necessary rest. I am still hoping for a quick recovery and have not ruled out playing in Dubai next week at this point. My comment about not being Superman was a sarcastic way of saying that I am susceptible to injury like any other athlete and sometimes these things happen when you least expect them. I was pleased to help promote the HSBC Champions and to continue my string of success at the event and I was never forced to do anything. HSBC is a great sponsor to golf worldwide and I am not happy to see them being made responsible for my withdrawal. The plan as of now will be to participate in the DP World Championship if my body is back to 100%. H

    A post shared by Henrik Stenson (@henrikstenson) on

    And it would appear he genuinely meant those comments, at least enough to get on a camel.

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    Spieth, McIlroy to support Major Champions Invitational

    By Golf Channel DigitalJanuary 16, 2018, 2:25 pm

    Nick Faldo announced Tuesday the creation of the Major Champions Invitational.

    The event, scheduled for March 12-14, is an extension of the Faldo Series and will feature both male and female junior players at Bella Collina in Montverde, Fla.

    Jordan Spieth, Rory Mcllroy, Annika Sorenstam, Adam Scott, Henrik Stenson, Jerry Pate and John Daly have already committed to supporting the event, which is aimed at mentoring and inspiring the next generation of players.  

    “I’m incredibly excited about hosting the Major Champions Invitational, and about the players who have committed to support the event,” Faldo said. “This event will allow major champions to give something back to the game that has given them so much, and hopefully, in time, it will become one of the most elite junior golf events in the world.”

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    Rosaforte: Woods plays with Obama, gets rave reviews

    By Golf Channel DigitalJanuary 16, 2018, 2:15 pm

    Golf Channel insider Tim Rosaforte reports on Tiger Woods’ recent round at The Floridian in Palm City, Fla., alongside President Barack Obama.

    Check out the video, as Rosaforte says Woods received rave reviews from instructor Claude Harmon.