Eight Minutes a Day to a Better Swing - Follow-Through

By Katherine RobertsApril 30, 2004, 4:00 pm
Week Six - Follow-Through

The follow-through is defined as the phase of the golf swing that occurs past impact. As we have discussed in previous articles the swing is explosive in nature but during this phase the body begins to decelerate. It also requires a full rotation of the body towards the target. Normally this position places a minimum amount of stress on the body unless your swing involves a reverse ' c position of the spine at your finish. This movement can case pain or injury in the back due to the compression of the spine.
 
This weeks eight minutes to a better swing series will focus on the areas of the body such as hips, gluts, balance and a restorative pose to offset the effects of a reverse-c position.
 
Standing Quad Stretch with strap:

Standing Quad stretch with strap

This pose increases flexibility in the hip flexors, psoas, and quads which will support greater extension in your swing and support a finish that is fully extended and facing the target.
 
Place a strap, belt or towel in the left hand, right hand on the back of the chair or on a club for support. Position the left foot in the loop of the strap or the palm of the hand. Keep the knees in alignment as you press the left hip forward, creating space between the left heel and the gluts. Remove the hand from the chair and balance for a slow count of ten to fifteen. Switch sides.
 
Balancing / Hip Opening Pose:

Balancing / Hip Opening pose

Practice is the best way to facilitate better balance and this pose will increase flexibility in the hips while supporting a balanced follow-through.
 
Place the right foot on the outside of the left knee. Move the left knee towards the floor feeling the stretch in the hip flexors and gluts. Focus on a spot on the floor and bend the left knee as you hinge at the hips, bringing the chest towards the shin. Hold for a slow count of ten, trying to increase the duration and switch sides.
 
Seated Pigeon Pose at the wall:

Seated Pigeon pose

In this photograph I am supporting Paul with my leg but you should do this pose with your back against the wall.
 
Sit with your back approximately a foot off the wall. Bring the left foot to the outside of your right knee. Note: You should not feel any tension in your knee at anytime in this pose. Begin to bend your right knee, bringing the heel as close as possible to the gluts. Now slide your back up to the wall, positioning your spine as close as possible to the wall and sit up straight. Hold for one to three minutes and switch sides.
 
Post-round position of the Eagle twisting with towels:

Yoga for Golfers - Twist supported by blankets

This pose will help offset the effects of compression on the spine if you have a reverse-c in your swing or if your back gets fatigued.
 
Lye on your back with the arms perpendicular the body, bend the knees bringing the heels close to the buttocks. Allow the knees to fall to the left, placing a towel under the knees. Note: for greater intensity remove the towels. Stay in this position for three to five minutes and use the force of gravity to intensify the pose. Slowly switch sides.
 
Practice these poses for eight minutes a day for a minimum of four days a week.
Print out the entire series of the weekly yoga poses and you will have a conditioning system that supports your entire swing sequence. Please stay in touch, let me know about your progress and how I can support your fitness program.
 
Related Links:
  • Eight Minutes a Day - Address
  • Eight Minutes a Day - Takeaway
  • Eight Minutes a Day - Top of Backswing
  • Eight Minutes a Day - Downswing
  • Eight Minutes a Day - Impact
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at info@yogaforgolfers.com.
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    Sergio starts season with 66 in Singapore

    By Associated PressJanuary 18, 2018, 12:56 pm

    SINGAPORE – Sergio Garcia opened his season with a 5-under 66 and a share of the clubhouse lead on Thursday in the first round of the weather-interrupted Singapore Open.

    Playing his first tournament of the year, the Masters champion rebounded after making an early bogey to collect four birdies and an eagle at the Sentosa Golf Club.

    He was later joined by American qualifier Kurt Kitayama in the clubhouse lead. Still on the course, Tirawat Kaewsiribandit was at 6 under through 16 holes when play was suspended for the day because of the threat of lightning.

    Louis Oosthuizen, the 2010 Open champion, was at 5 under through 16 holes when he also had to stop his round because of the weather.

    Of the players who did finish their opening rounds, only three were within two strokes of Garcia and Kitayama. One of them was Casey O'Toole, who aced the par-3 second with a 7-iron.



    The 38-year-old Garcia dropped his only shot of the day on the par-4 15th, his sixth hole after teeing off on the back nine, when he missed the fairway and was unable to make par. But he made amends when he birdied the par-3 17th and then eagled the par-5 18th to go out in 33.

    ''I was 1 over after (the) seventh but it didn't feel like I was playing badly,'' said Garcia, who made birdies on each of the two par 5s and one of the par 3s on the second nine. ''But then I hit two greats in a row for holes 17 and 18. I got a birdie-eagle there, so that settled me a little bit and I could play solid in the back nine and it was a great round.''

    Garcia made the shortlist for the Laureus Sports Awards in the Breakthrough of the Year category after claiming his first major at Augusta National last year and is hoping for more success this season.

    He credits the Singapore Open as having played a part in toughening him up for his Masters win because he opted to start his 2017 campaign in the stifling humidity of Southeast Asia to prepare himself for the bigger tournaments ahead.

    Although he finished tied for 11th in Singapore, Garcia won the Dubai Desert Classic the next week and was in peak form when he won the Masters two months later.

    Kitayama only secured his place in the $1 million event on Monday by finishing at the top of the qualifying competition, but he made a strong start with birdies on three of his first five holes. The 25-year-old Thai was 6 under through 13 holes but spoiled his otherwise flawless round with a bogey on his last.

    ''I started with a birdie and I just let it roll from there. I had some good tee shots, which I think, is the biggest thing for this course,'' Kitayama said. ''I'm a little tired, but I'm hanging in there. Whenever I have time off, I'll try not to think too much about golf.''

    Getty Images

    13-year-old beats DJ in closest-to-the-pin contest

    By Ryan LavnerJanuary 18, 2018, 12:26 pm

    Dustin Johnson didn’t just get beat by Tommy Fleetwood and Rory McIlroy on Day 1 of the Abu Dhabi HSBC Championship.

    Even a 13-year-old got the best of the world No. 1.

    Oscar Murphy teed off on the 177-yard 15th hole as part of the tournament’s Beat the Pro challenge during the opening round. The Northern Irishman, one of the HSBC’s Future Falcons, carved a 3-wood toward a back-right pin, about 25 feet away, closer than both Johnson and Fleetwood.

    “An unbelievable shot,” Fleetwood said afterward, “and me and Rory both said, ‘We don’t have that in our locker.’”



    Johnson still made par on the hole, but he mixed four birdies with four bogeys Thursday for an even-par 72 that left him six shots back of Fleetwood and Hideto Tanihara after the opening round.

    Johnson, who tied for second here a year ago, is coming off a dominant performance at the Sentry Tournament of Champions, where he won by eight shots to strengthen his lead atop the world rankings. 

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    McIlroy 'really pleased' with opening 69 in Abu Dhabi

    By Ryan LavnerJanuary 18, 2018, 12:10 pm

    It was an auspicious 2018 debut for Rory McIlroy.

    Playing alongside world No. 1 Dustin Johnson for his first round since October, McIlroy missed only one green and shot a bogey-free 69 at the Abu Dhabi HSBC Championship. McIlroy is three shots back of reigning Race to Dubai champion Tommy Fleetwood, who played in the same group as McIlroy and Johnson, and Hideto Tanihara.

    Starting on the back nine at Abu Dhabi Golf Club, McIlroy began with 11 consecutive pars before birdies on Nos. 3, 7 and 8.


    Full-field scores from the Abu Dhabi HSBC Championship


    “I was excited to get going,” he told reporters afterward. “The last couple of months have been really nice in terms of being able to concentrate on things I needed to work on in my game and health-wise. I feel like I’m the most prepared for a season that I’ve ever been, but it was nice to get back out there.”

    Fleetwood, the defending champion, raced out to another lead while McIlroy and Johnson, who shot 72, just tried to keep pace.

    “Tommy played very well and I was just trying to hang onto his coattails for most of the round, so really pleased – bogey-free 69, I can’t really complain,” McIlroy said.

    This was his first competitive round in more than three months, since a tie for 63rd at the Dunhill Links. He is outside the top 10 in the world ranking for the first time since 2014. 

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    Hadwin returns to site of last year's 59

    By Will GrayJanuary 17, 2018, 11:04 pm

    Adam Hadwin had a career season last year, one that included shooting a 59 and winning a PGA Tour event. But those two achievements didn't occur in the same week.

    While Hadwin's breakthrough victory came at the Valspar Championship in March, it was at the CareerBuilder Challenge in January when he first made headlines with a third-round 59 at La Quinta Country Club. Hadwin took a lead into the final round as a result, but he ultimately couldn't keep pace with Hudson Swafford.

    He went on to earn a spot at the Tour Championship, and Hadwin made his first career Presidents Cup appearance in October. Now the Canadian returns to Palm Springs, eager to improve on last year's result and hoping to earn a spot in the final group for a third straight year after a T-6 finish in 2016.

    "A lot of good memories here in the desert," Hadwin told reporters. "I feel very comfortable here, very at home. Lots of Canadians, so it's always fun to play well in front of those crowds and hopefully looking forward to another good week."

    Hadwin's 59 last year was somewhat overshadowed, both by the fact that he didn't win the event and that it came just one week after Justin Thomas shot a 59 en route to victory at the Sony Open. But he's still among an exclusive club of just eight players to have broken 60 in competition on Tour and he's eager to get another crack at La Quinta on Saturday.

    "If I'm in the same position on 18, I'm gunning for 58 this year," Hadwin said, "not playing safe for 59."