Flex-Fit golf fitness Shoulder Trunk Rotation

By Katherine RobertsMay 22, 2008, 4:00 pm

Flex-Fit golf fitness: Shoulder / Trunk Rotation
The new Roberts Flex-Fit Method of golf fitness is a hybrid fitness program, compiled from over twenty years as a fitness trainer and student of the game of golf. This comprehensive program focuses on creating balance in the body, working the front and back body as well as all three planes of motion.
In the golf swing we ask our bodies to move in three planes of motion at the same time. Quite the biomechanical feat! In the take away phase of the swing to the top of the backswing the biomechanical movement is often defined as the differential of range of motion from the hips to the shoulders. Commonly referred to the X-Factor, this motion is also referred to as shoulder turn.
The Roberts Flex-Fit Method is based on building blocks of motion. For example you cannot target shoulder turn without addressing stability and mobility in the hips. (This is the reason why last weeks balance program on TGC.com incorporated balance and hip opening exercises). This week we build on the hip exercises by adding stretches designed to stretch the lats and shoulders as well as stabilizing the hips. The flexibility in the upper body, ability to turn the shoulders is also a direct correlation of the ability to stabilize the hips. We refer to this as the stretch / re-coil action of the torso.
If you are looking for the total shoulder turn program check out my DVD More Power and Distance at www.KRTotalFitness.com
Lets get started!

Lat / tricep stretch with strap:
Bring your right arm up, palm facing you. Allow the elbow to bend with the fingers pointing towards your back. Place the strap in your left hand and bring the strap around your back, clasping the hands around the strap (as shown in the photo). Inhale deeply and on the exhale gently pull on the strap focusing on the stretch in the shoulder, triceps and lats. Repeat this dynamic stretch five times and switch sides.


Twisting shoulder / lat stretch with stabilized hips:
Begin on all fours, hands place under the shoulders. Thread your left arm under the right shoulder until the left shoulder and left ear touch the floor. Tip: place a rolled up towel under your head and shoulder if your shoulder does not touch the floor. Feel the stretch from the shoulder down to the hip!
Pull your navel in as you use your core muscles to stabilize your hips. Hold for five breaths and switch sides.


Revolving torso turn with stabilized hips:
Step the left leg forward, right leg back with a towel placed under your right knee.
Place the right elbow on the left knee and bring the hands together. Pull the navel in, squeeze the legs towards the mid-line of your body and press your right elbow into left leg. Lift up and out of your right shoulder. Tip: notice in the picture my right ear is moving away from my right shoulder. Hold for five deep breaths and switch sides.

See you on The Turn!

Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
Related Links:

  • Katherine Roberts Article Archive
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  • 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.
  • Rose wins; Aphibarnrat earns Masters bid in Indonesia

    By Will GrayDecember 17, 2017, 1:59 pm

    Justin Rose continued his recent run of dominance in Indonesia, while Kiradech Aphibarnrat snagged a Masters invite with some 72nd-hole dramatics.

    Rose cruised to an eight-shot victory at the Indonesian Masters, carding bookend rounds of 10-under 62 that featured a brief run at a 59 during the final round. The Englishman was the highest-ranked player in the field and he led wire-to-wire, with Thailand's Phachara Khongwatmai finishing second.

    Rose closes out the year as perhaps the hottest player in the world, with top-10 finishes in each of his final 10 worldwide starts. That stretch includes three victories, as Rose also won the WGC-HSBC Champions and Turkish Airlines Open. He hasn't finished outside the top 10 in a tournament since missing the cut at the PGA Championship.

    Meanwhile, it took until the final hole of the final tournament of 2017 for Aphibarnrat to secure a return to the Masters. The Thai entered the week ranked No. 56 in the world, with the top 50 in the year-end world rankings earning invites to Augusta National. Needing an eagle on the 72nd hole, Aphibarnrat got just that to snag solo fifth place.

    It means that he is projected to end the year ranked No. 49, while Japan's Yusaku Miyazato - who started the week ranked No. 58 and finished alone in fourth - is projected to finish No. 50. Aphibarnrat finished T-15 in his Masters debut in 2016, while Miyazato will make his first appearance in the spring.

    The results in Indonesia mean that American Peter Uihlein and South Africa's Dylan Frittelli are projected to barely miss the year-end, top-50 cutoff. Their options for Masters qualification will include winning a full-point PGA Tour event in early 2018 or cracking the top 50 by the final March 25 cutoff.

    Cabreras take 1-shot lead in Father/Son

    By Associated PressDecember 16, 2017, 11:23 pm

    ORLANDO, Fla. - Two-time major champion Angel Cabrera and Angel Cabrera Jr. birdied their last three holes for a 13-under 59 to take a one-shot lead Saturday in the PNC Father-Son Challenge.

    Cabrera, a Masters and U.S. Open champion, is making his debut in this popular 36-hole scramble. His son said he practiced hard for 10 days. What helped put him at ease was watching his father make so many putts.

    ''We combined very well,'' Cabrera said. ''When I hit a bad shot, he hit a good one. That's the key.''

    They had a one-shot lead over Mark O'Meara and Shaun O'Meara, who are playing for the first time. That included a birdie on the last hole, which O'Meara attributed to the strength of his son.

    ''My little man hit it 58 yards by me on the 18th,'' said O'Meara, the Masters and British Open champion in 1998. ''It's a little easier coming in with a 6-iron.''

    Defending champions David Duval and Nick Karavites rallied over the back nine at the Ritz-Carlton Golf Club for a 61. They are trying to become the first father-son team to repeat as winners since Bernhard and Stefan Langer in 2006. Larry Nelson won two years in a row in 2007 and 2008, but with different sons.

    ''I'd imagine we have to break 60 tomorrow to have a chance to win, but hey, stranger things have happened,'' Duval said. ''I've even done it myself.''

    Duval shot 59 at the Bob Hope Classic to win in 1999 on his way to reaching No. 1 in the world that year.

    Duval and his stepson were tied with Bernhard Langer and 17-year-old Jason Langer, who made two eagles on the last five holes. This Langer tandem won in 2014.

    Jack Nicklaus, playing with grandson G.T., opened with a 68.

    Getty Images

    Woods' 2018 schedule coming into focus ... or is it?

    By Golf Channel DigitalDecember 16, 2017, 5:46 pm

    Two weeks after his successful return to competition at the Hero World Challenge, Tiger Woods’ 2018 schedule may be coming into focus.

    Golfweek reported on Saturday that Woods hopes to play the Genesis Open in February according to an unidentified source with “direct knowledge of the situation.”

    Woods’ agent Mark Steinberg declined to confirm the 14-time major champion would play the event and told GolfChannel.com that Woods – who underwent fusion surgery to his lower back in April – is still formulating his ’18 schedule.

    Woods’ foundation is the host organization for the Genesis Open and the event supports the Tiger Woods Learning Center in Anaheim, Calif.

    The Genesis Open would be Woods’ first start on the PGA Tour since he missed the cut last January at the Farmers Insurance Open.

    Rose weathering delayed Indonesian Masters

    By Associated PressDecember 16, 2017, 3:52 pm

    JAKARTA, Indonesia - Justin Rose held a three-stroke lead after eight holes of the third round Saturday when play was suspended for the day due to bad weather at the Indonesian Masters.

    Rose was 3-under on the day and led his playing partners Kiradech Aphibarnrat and Scott Vincent. The Englishman led both players by a stroke after the second round was completed Saturday morning due to weather delays on Friday.

    Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.