Fifteen minutes to better flexibility Workout 2

By Katherine RobertsMarch 5, 2009, 5:00 pm
The older we get, the more quickly time passes. We need to use our time efficiently.
 
Lets say you have one hour, four days a week to workout. How much time do you devote to your cardio, flexibility, strength, core work and practicing your swing?
 
I coach my students to incorporate a minimum of fifteen minutes out of their work out hour to flexibility conditioning. This week Ill share with you the second half of the fifteen minute sequence I use with many of my students. Note: Many of the same exercises I am sharing with you I use with The San Diego Padres and The LA Dodgers during their spring training sessions with me.
 
Areas of the body that will benefit from this series:
' Lumbar spine (low back)
' Thoracic spine (mid back)
' Lats (the big muscles of the back)
' Hips
' Hamstrings
' Achilles
' Shoulders
' Hands and wrists
' Feet
 
Last week we targeted the spine, lats and one exercise for the shoulders and hamstrings.
 
This week we focus on the hips, shoulders and trunk for more turn!
 

Dynamic kneeling lunge for the hips:

Begin with the right knee forward, hands on your waist. Pull your navel towards your spine and maintain an upright posture. Inhale your lunge deeper into your right knee, feeling the stretch on the left hip and quad. Exhale as you return to the starting position. Repeat five to ten times and switch sides.


 


Shoulder circles for the shoulders and upper back:

This shoulder series increase flexibility AND strength in the shoulders and upper back.
 
Stay in the lunge position and lift the arms to shoulder height. Circle the arms twenty times in small, tight clockwise circles. Repeat this exercise counter clockwise twenty times.
 
Pulse the arms forward and backward for twenty repetitions.
Switch legs and repeat.


 



The Turn for more trunk rotation and hip stability:

Keep the arms extended and slowly rotate your trunk to the right and left. Try to keep the hips as stationary as possible. Repeat five times slowly and once you have mastered the exercise repeat ten more times with as much speed as possible while you stabilize the hips. Switch legs and repeat the entire sequence.


 

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


    Editor's Note: Katherine Roberts, founder of www.KRFlexFit.com and www.YogaForGolfers.com has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRFlexFit.com
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    Perez skips Torrey, 'upset' with Ryder Cup standings

    By Will GrayJanuary 24, 2018, 2:19 am

    Pat Perez is unhappy about his standing on the U.S. Ryder Cup points list, and his situation won't improve this week.

    Perez won the CIMB Classic during the fall portion of this season, and he followed that with a T-5 finish at the inaugural CJ Cup. But he didn't receive any Ryder Cup points for either result because of a rule enacted by the American task force prior to the 2014 Ryder Cup which only awards points during the calendar year of the biennial matches as well as select events like majors and WGCs during the prior year.

    As a result, Perez is currently 17th in the American points race - behind players like Patrick Reed, Zach Johnson, Bill Haas and James Hahn, none of whom have won a tournament since the 2016 Ryder Cup - as he looks to make a U.S. squad for the first time at age 42.

    "That kind of upset me a little bit, the fact that I'm (17) on the list, but I should probably be (No.) 3 or 4," Perez told Golf Digest. "So it kind of put a bitter taste in my mouth. The fact that you win on the PGA Tour and you beat some good players, yet you don't get any points because of what our committee has decided to do."

    Perez won't be earning any points this week because he has opted to tee it up at the European Tour's Omega Dubai Desert Classic. The decision comes after Perez finished T-21 last week at the Singapore Open, and it means that the veteran is missing the Farmers Insurance Open in his former hometown of San Diego for the first time since 2001.

    Perez went to high school a few minutes from Torrey Pines, and he defeated a field that included Tiger Woods to win the junior world title on the South Course in 1993. His father, Tony, has been a longtime starter on the tournament's opening hole, and Perez was a runner-up in 2014 and tied for fourth last year.

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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

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    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.