Flex-Fit golf fitness Hip flexibility

By Katherine RobertsJune 4, 2008, 4:00 pm

Flex-Fit golf fitness: Hip flexibility
 
The golf season is finally here and for many parts of the country it is long overdue! Perhaps you spent the off season preparing your body for the golf season and if so good for you! If you did not work your body during the off season chances are you feel every practice swing and golf shot in your muscles and joints after the round. A common complaint I hear from golfers in the early part of the season is pain in the back and hips. Im here to help!
 
This week the Roberts Flex-Fit Method for Golf targets flexibility and strength in the hip flexors, psoas, internal and external rotators of the hips. In addition to adding more power to your swing stretching the muscles supporting the hips has a direct correlation to maintaining a healthy lumbar spine. Remember to integrate the core abdominals muscles before you begin all the poses by slightly drawing the navel towards your spine and lifting the ribcage off the waist.
 
Golf benefits of these exercises are as follows:
 
More rotation and control in your hip turn
Increase the ratio of hip to shoulder turn
More power in your swing
Fuller extension in your finish position
 
Lets get started!
 

Hip Lift:
 
Place the right foot approximately one foot away from the left knee as shown in the photo. Your neck, shoulders, arms and hands are relaxed. As always, breathe deeply in and out of the nose for a slow count of four. On your exhalation, slowly lift the right hip towards the ceiling. Inhale and lower slightly while you maintain the action in the lower abdominals. Repeat and now lift the hip higher as you will start in to integrate the lower back. Inhales bring you down, exhales lift you up. Continue for five times on the right and switch sides.
 


 

Pigeon pose at the wall:
 
Place the left foot on the outside of the right knee and bend the right leg. Now bring your body against the wall and sit up as tall as possible. Roll the shoulders back and chest towards the shin of the left leg. Hold for one minute and switch sides.
 

 

Bound angle pose / groin / adductor stretch at the wall:
 
With the back supported against the wall, bring the soles of the feet together, allowing the knees to fall outward. Draw the navel towards the spine; hands clasp the shins as your roll the shoulders back, chest forward. Press the knees towards the floor.
Hold for ten deep breaths.
 


 
Total hip stretch:
 
Begin with the feet wider than your yoga mat, knees bent. Inhale as you lower your legs to the left. Exhale and bring the legs back to the starting position. Switch sides as you move dynamically ten times in each direction.
 

 
See you on The Turn!
 

Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
 
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.
  • Getty Images

    Day's wife shares emotional story of miscarriage

    By Golf Channel DigitalDecember 12, 2017, 4:12 pm

    Jason Day’s wife revealed on social media that the couple had a miscarriage last month.

    Ellie Day, who announced her pregnancy on Nov. 4, posted an emotional note on Instagram that she lost the baby on Thanksgiving.

    “I found out the baby had no heartbeat anymore. I was devastated,” she wrote. “I snuck out the back door of my doctor, a hot, sobbing, mascara-covered mess. Two and a half weeks went by witih me battling my heart and brain about what was happening in my body, wondering why this wouldn’t just be over.”

    The Days, who have two children, Dash and Lucy, decided to go public to help others who have suffered similar heartbreak.

    “I hope you know you aren’t alone and I hope you feel God wrap his arms around you when you feel the depths of sorrow and loss,” she wrote.  

    Newsmaker of the Year: No. 5, Sergio Garcia

    By Golf Channel DigitalDecember 12, 2017, 1:00 pm

    This was the year it finally happened for Sergio Garcia.

    The one-time teen phenom, known for years as “El Nino,” entered the Masters as he had dozens of majors beforehand – shouldered with the burden of being the best player without a major.

    Garcia was 0-for-72 driving down Magnolia Lane in April, but after a thrilling final round and sudden-death victory over Justin Rose, the Spaniard at long last captured his elusive first major title.

    The expectation for years was that Garcia might land his white whale on a British links course, or perhaps at a U.S. Open where his elite ball-striking might shine. Instead it was on the storied back nine at Augusta National that he came alive, chasing down Rose thanks in part to a memorable approach on No. 15 that hit the pin and led to an eagle.


    Full list of 2017 Newsmakers of the Year


    A green jacket was only the start of a transformative year for Garcia, 37, who heaped credit for his win on his then-fiancee, Angela Akins. The two were married in July, and months later the couple announced that they were expecting their first child to arrive just ahead of Garcia’s return to Augusta, where he'll host his first champions’ dinner.

    And while players often cling to the notion that a major win won’t intrinsically change them, there was a noticeable difference in Garcia over the summer months. The weight of expectation, conscious or otherwise, seemed to lift almost instantly. Like other recent Masters champs, he took the green jacket on a worldwide tour, with stops at Wimbledon and a soccer match between Real Madrid and Barcelona.

    The player who burst onto the scene as a baby-faced upstart is now a grizzled veteran with nearly two decades of pro golf behind him. While the changes this year occurred both on and off the course, 2017 will always be remembered as the year when Garcia finally, improbably, earned the title of major champion.


    Masters victory


    Article: Garcia defeats Rose to win Masters playoff

    Article: Finally at peace: Garcia makes major breakthrough

    Article: Garcia redeems career, creates new narrative


    Video: See the putt that made Sergio a major champ


    Green jacket tour

    Article: Take a look at Sergio's crazy, hectic media tour

    Article: Garcia with fiancée, green jacket at Wimbledon

    Article: Watch: Garcia kicks off El Clasico in green jacket


    Man of the people


    Article: SERGIO! Garcia finally gets patrons on his side

    Article: Fan finally caddies for Sergio after asking 206 times

    Article: Sergio donates money for Texas flood relief


    Article: Connelly, Garcia paired years after photo together


    Ace at 17th at Sawgrass


    Growing family

    Article: Sergio, Angela get married; Kenny G plays reception

    Article: Garcia, wife expecting first child in March 2018


    Departure from TaylorMade


    Article: Masters champ Garcia splits with TaylorMade


    Squashed beef with Paddy

    Article: Harrington: Garcia was a 'sore loser'

    Article: Sergio, Padraig had 'great talk,' are 'fine'


    Victory at Valderrama


    Article: Garcia gets first win since Masters at Valderrama

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    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 12, 2017, 12:30 pm
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    Montana parents can't watch kids play high school golf

    By Grill Room TeamDecember 11, 2017, 9:47 pm

    Well, this is a one new one.

    According to a report from KTVQ in Montana, this line in the Montana State High School Association rule book all but forbids spectators from observing high school golf in that state:

    “No spectators/fans are allowed on the course except for certain locations as designated by the tournament manager and club professional.”

    Part of the issue, according to the report, is that most courses don't bother to designate those "certain locations" leaving parents unable to watch their kids compete.

    “If you tell a parent that they can’t watch their kid play in the Thanksgiving Day football game, they would riot,” Chris Kelley, a high school golf parent, told KTVQ.

    The report lists illegal outside coaching as one of the rule's chief motivations, but Montana State women's golf coach Brittany Basye doesn't quite buy that.

    “I can go to a softball game and I can sit right behind the pitcher. I can make hand signals,” she is quoted in the report. “I can yell out names. I can do the same thing on a softball field that might affect that kid. Football games we can yell as loud as we want when someone is making a pass or a catch.”

    The MHSA has argued that unlike other sports that are played in a confined area, the sprawling nature of a golf course would make it difficult to hire enough marshals to keep unruly spectators in check.

    Meanwhile, there's a lawyer quoted in the report claiming this is some kind of civil rights issue.

    Worth note, Montana is one of only two states that doesn't allow spectators on the course. The other state, Alaska, does not offer high school golf.