The fourth week of our program adds yoga-based flexibility conditioning for the hips and glutes. The golf swing requires proper hip rotation to generate power, speed, and balance from the hips. Additionally your low back health and endurance on the course correlate to hip flex and strength. (More on hip strength in the coming weeks)
The following yoga poses incorporate use of the balance ball and a wall. You will feel a stretch in the hip flexors, glutes, piriformis, psoas, adductors, and abductors. As always, deep breathing is the most important function of the practice of yoga and is a powerful tool for keeping the body free from tension.
Are you ready? Lets begin...
Bend the knees and place the feet wider then your yoga mat. Allow your knees to fall to the left on the inhalation, return the legs to the starting position on the exhalation. Switch sides and repeat; moving dynamically five times on each side.
Par / Birdie Level
Allow the legs to fall to the left and place the left foot on top of the right knee. Engage the right glute and press the right hip toward the ceiling. Hold for five breaths and switch sides.
Place your left leg on the ball and the right foot on the outside of the left knee. Press the naval toward the spine as you engage the core stabilizer abdominal muscles. Inhale as you roll the ball toward yourself, focusing on the stretch in the right hip. Repeat 10 times and switch sides.
Par / Birdie Level
Sit on a towel (this places the hips higher than the knees) and bring your entire spine against the wall. Inhale, draw the navel toward the spine, lift the ribcage up and roll the shoulders back. Exhale as you gently press the hands down on the knees. Relax and repeat five to ten times, increasing the intensity of the stretch.
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