Eight Week Challenge Week 5 - Upper body flexibility - COPIED

By Katherine RobertsSeptember 19, 2007, 4:00 pm
Upper body flexibility
 
A golfer who learns to swing hard initially can usually acquire accuracy later, whereas a golfer who gets too accuracy conscious at the outset will rarely be able to make himself hit the ball harder later on.
- Jack Nicklaus
 
I often use this quote from Mr. Nicklaus because it so succinctly highlights the importance of your intention ' on and off the course. What are your goals? What do you want to draw (golf pun intended) into your game? Do you move through life with an imbalance of too power or not enough accuracy?
 
As I travel the world teaching not just fitness for golf but the subtleties of parallels of golf and life. It is often said if you want to find out about someones character, get them out on the golf course. As we conduct ourselves in life is often as we conduct ourselves on the course.
 
We are now beginning the second half of the eight week challenge and it is a time to re-evaluate your intention. Are you on path with you intention for your program? If so stay the course, if not, drop back and punt!
 
This week we move into the upper body flexibility sequence of our series. You will need a Golf Gym balance ball for this session.
 
Golf benefits of week five:
Improves shoulder turn, specifically in the backswing.
Increases club control at address and at the top of the backswing.
Supports better posture at address and throughout the entire swing.

 
To recap:
I. What you can expect from your eight week challenge:
 
Core conditioning: More stability in your abdominals- Week One
More strength and power from your lower and upper abdominals ' Week Two
 
Lower Body: More flexibility in the hips and hamstrings for more hip turn
More strength in the quads and gluts for more power
 
Upper body: More flexibility in the shoulders and upper back for more rotation
More strength in the shoulders and triceps for more control
 
Balance: Get more grounded, centered, balance helps with weight transference
Progressive balance teaches proprioception
 
The Mind: Learn to quiet your mind and visualize your desired outcome.
Restorative / re-energizing poses reduces fatigue
 
II. What you need:
An eight week commitment and an open mind.
Twenty minutes a day, four days a week.
A yoga mat
A yoga block
A Golf Gym stability ball
 
Here we go!
 
Chest / pec stretch at the wall:
Step your right foot forward, left leg back and your right hand against the wall slightly below shoulder height. Pull your navel towards your spine and on your exhalation press your right hand into the wall and your chest away from the wall. Focus on the deep stretch in the chest, not your back. Repeat ten times and switch sides.
 

 
Down dog pose with club:
Place hands on the top of the club. Step feet out wider than shoulder width apart and create a 90-degree angle from the body to the legs. Roll shoulders apart, moving the shoulders away from the ears. Hold for five to tem breaths.
Tip: If you are warming up for your round practice this pose dynamically.
 

 
Extended side angle pose:
Bend deeply into your right knee, internally rotating your left leg. Place your right elbow on your right knee and lift out of our right shoulder. Extend your left arm over your head, focusing on the stretch in the left shoulder and intercostals. Hold for ten breaths and switch sides.
 

 
More shoulder turn with the dolphin pose on the ball:
Place your elbows on the ball, body placed parallel to the floor. Pull your navel towards your spine, supporting your lumbar spine. Roll your arms away from your body, focusing on the stretch in the shoulders. Hold for three breaths and roll onto your left elbow, allowing your right arm to lift from the ball. Feel the stretch from the left shoulder to the left hip. Hold for five breaths and switch sides.
 


 
See you on The Turn, Monday nights on The Golf Channel!
 
Please e-mail me and let me know how you are progressing. I am here to support you in your new eight week commitment to excellence.
 
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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    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.”

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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.

    Getty Images

    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.