Flexibility Conditioning - Week 2

By Katherine RobertsOctober 21, 2005, 4:00 pm
Shoulders and Upper Back
As we continue our series on flexibility conditioning, this week our focus takes us to the upper body. Specifically the chest, shoulders and upper back are targeted, providing you with a comprehensive program for the home, and a few tips for the practice tee.
This week I utilize two new pieced of fitness apparatus - the weighted club (available in 28 and 38 ounces) and the Power Swing Trainer. This summer I developed and produced two DVDs incorporating these tools and applicable golf- specific exercises. The products and the DVDs, as well as a new series with the Balance Ball will be available next week on my website.
The following outlines the golf benefits from this weeks series:
  • Supports better posture at address.
  • Develops a consistent swing plane.
  • Supports increased club head speed.
  • Increases range of motion in the trunk for more power and distance.
    Are you ready? Here we go!
    Chest Opener on the Ball:

    Yoga for Golfers

    Bring the upper back and head to the ball. It is important that your neck be supported in this position. Lift the hips up supporting the low back. Allow the arms to open with the palms facing the ceiling. Focus on the stretch in the chest. Hold for one to two minutes.
    Note: This pose provides tremendous benefits as a post-round stretch. I like this stretch after a long day of travel or working on the computer.
    Standing Chest Opener with the Weighted Club:

    Yoga for Golfers

    Stand tall, feet placed wider than hip width apart. Bring the club behind your back and place the hands as close together as possible on the club. Draw the navel towards the spine. Slightly tuck the pelvis under, reducing the arch in your low back. On your exhalation lift the arms towards the ceiling. Inhale and allow the arms to return to the resting position. Repeat five to ten times.
    Note: This is a great tool as a warm up on the practice tee or during the round.
    Dynamic Dolphin pose:

    Yoga for Golfers

    Begin on the forearms, palms clasped together and knees on the floor. Draw the navel towards the spine protecting the low back. On the inhalation bring the upper body towards the hands without dropping the shoulders towards the hands.
    Yoga for Golfers

    On the exhalation press the upper body away from the hands. Focus on the stretch in the shoulders. Move slowly and repeat five to ten times.
    Note: This stretch is not recommended for golfers with acute rotator cuff injuries.
    Shoulder Opener with Torso Twist:

    In this photo I utilize a foam roller place directly under my thoracic spine. If you do not own a foam roller, roll up a towel.
    Yoga for Golfers

    Begin with the roller placed under the thoracic spine. Roll onto your left side and bring the palms together.
    Yoga for Golfers

    On the exhalation begin to slide the right hand towards the chest as you slowly begin to open the chest towards the ceiling. On the inhalation, return the hands to the starting position, palms together. Use five breaths to come completely into the pose and hold for five breaths. Switch sides and repeat.
    Shoulder Twist with the Power Swing Trainer:

    Yoga for Golfers

    Place the Power Swing Trainer behind the back, specifically behind the shoulder blades. Get into your athletic golf position and draw the navel towards the spine. Focus on twisting from the core and twist ten to fifteen times. Begin slowly and gradually increase your speed.
    Note: This is extremely beneficial on the practice tee and throughout the round.
    Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
  • 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.

    Getty Images

    Lexi (wrist) WDs from Diamond Resorts Invitational

    By Golf Channel DigitalDecember 15, 2017, 11:27 pm

    Lexi Thompson on Friday withdrew from the Diamond Resorts Invitational, citing inflammation in her wrist. Thompson, who teamed with Tony Finau to finish tied for fourth place in last week's QBE Shootout, said she is under strict doctor's order not to hit golf balls until mid-January.

    The Diamond Resorts Invitational is scheduled Jan. 12-14 at Tranquilo Golf Club in Orlando, Fla. The field for te 54-hole event includes LPGA and PGA Tour Champions players, as well as celebrities from the worlds or sports and entertainment.

    Getty Images

    Rose leads Indonesian Masters; Snedeker WDs

    By Associated PressDecember 15, 2017, 2:04 pm

    JAKARTA, Indonesia - Justin Rose completed the final two holes of his second round early Saturday for a 3-under 69 and a one-stroke lead at the Indonesian Masters.

    Rose, who had a first-round 62, was among a quarter of the field forced off the Royale Jakarta Golf Club course after weather delays on Friday.

    The Englishman, who bogeyed his last hole, had a two-round total of 13-under 131.

    Kiradech Aphibarnrat, who completed his 64 on Friday, was in second place.

    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. He has been affected by a rib-sternum injury for most of the season.

    Newsmaker of the Year: No. 2, Donald Trump

    By Golf Channel DigitalDecember 15, 2017, 1:00 pm

    Even away from the White House, President Donald Trump generated plenty of headlines this year.

    Trump’s first year in office didn’t dim his enthusiasm for the game, as he made splashy appearances at two big events, tweeted about golf to his more than 44 million followers, teed it up with some of the sport’s biggest stars, including Tiger Woods, Rory McIlroy and Lexi Thompson, and fired a few eyebrow-raising scores. Logging more than 75 rounds since his inauguration, the 3-handicap has only bolstered his reputation as the best golfing president, particularly after his alleged 73 with Sen. Lindsey Graham.

    None of his appearances created a bigger stir than when he attended the U.S. Women’s Open. Despite protests and calls for the USGA to move its premier women’s event from Trump Bedminster – the president reportedly threatened to sue – his weekend there went off without incident, as Trump watched the action and hosted players in his private box near the 15th green.

    Full list of 2017 Newsmakers of the Year

    Despite his controversial rhetoric on a variety of national issues, Trump has remained a staunch supporter of women’s golf, and he became the first sitting president to attend the U.S. Women’s Open.

    An honorary chairman of the Presidents Cup, Trump also flew to Liberty National for the biennial team event, where he presented the trophy to the U.S. team and dedicated the victory to the hurricane victims in Texas, Florida and Puerto Rico.

    In late November, amid tweets about the national anthem, Turkey, Egypt and Time Magazine, Trump announced that he was playing a round in South Florida with Woods and world No. 1 Dustin Johnson.

    Yes, that too became a headline, just like everything else Trump did in 2017.

    Playing with the pros

    Tiger, DJ and Faxon

    Article: Video, images from Tiger, DJ's round with Trump

    Article: After DJ and Tiger, Trump plays golf with Jack

    Rory faces criticism

    Article: Rory: Round with Trump about respect for presidency

    Article: Rory: Round with Trump not a 'political statement'

    President at the Presidents Cup

    Video: President Trump makes the rounds at Liberty National

    Article: President Trump presents trophy to U.S. team

    Article: Stricker: 'Great thrill' to get trophy from Trump

    Purported round of 73 with Lindsey Graham

    Article: Senator tweets Trump shot 73 in windy, wet conditions

    Article: Graham offers details on Trump's round of 73

    Cart on the green

    Article: Trump appears to drive cart on Bedminster green

    Presence and protests at U.S. Women's Open

    Article: Trump makes presidential history at Women's Open

    Article: Trump supporters, protesters clash near Women's Open

    Article: UltraViolet takes protest inside Trump National

    Photo gallery: President Trump at the U.S. Women's Open

    Trump golf properties


    Article: Environmental group vandalizes Trump golf course

    Article: Man accused of vandalizing four Trump courses


    Article: Two Trump courses in Scotland losing millions

    Article: Eric Trump denies Russia helped fund golf courses

    Article: Trump company ordered to pay $5.77M in dues dispute

    Reportedly fake TIME covers

    Article: Trump clubs display fake Time magazine cover

    Trump apologizes for voter-fraud story

    Report: Trump's voter fraud claim tied to Langer

    Langer: Trump 'apologized' for story mix-up

    Pros comment on the president

    Article: Players defend Trump at Senior PGA Championship

    Article: Trump congratulates Daly; Daly congratulates Trump