This week our Fit over 50 and 60 offers you a series of yoga based exercises designed to enhance your posture ' specifically in the thoracic spine. Add this weeks series to the last two weeks series targeting your core stabilization, trunk rotation and upper body strength.
In one of our two new DVD's, Lower Your Score ' Breaking 100, 90 and 80, Stan Utley and I discuss the importance of thoracic spine mobility as it relates to putting. In addition Stan offers some great tips on one of the most important part of your game - putting!
Remember the practice of yoga is based on one guiding principle ' breathing. Breathe deeply, in and out through the nose and focus your mind on the expansion and contraction of the diaphragm. Yoga breathing increases blood flow to the muscles, calms the nervous system and quiets the mind!
Here we go!
Inhale deeply and on the exhalation pull the knees to the chest and head to the knees. Hold for two deep breaths, extend your arms over your head and stretch the body as long as possible. Repeat five times.
On the balance ball roll the body forward until the head is completely supported. Pull the navel towards the spine, engage the gluts and bring the lower body so it is parallel to the floor. Clasp the hands behind the neck and on the exhalation press your elbows towards the floor. Focus on pressing the elbows back and the sternum towards the ceiling. Hold for one deep breath and repeat ten times.
Focus this stretch on the thoracic spine. Sit on the edge of the chair and pull the navel towards the spine. Bring the right hand on the outside of the left leg. Inhale deeply and twist on the exhalation. To move deeper into the stretch bring the left arm behind you and use the chair as leverage. Hold for five breaths, repeat three times and switch sides.
Place the balance ball under the hips and support the upper body with the hands. Bring the shoulder blades together as you engage the upper back muscles.
On the exhale roll the right arm and shoulder towards the ceiling. Hold for three breaths and repeat five times. Switch sides.