Flexibility Conditioning - Week 2

By Katherine RobertsJuly 1, 2005, 4:00 pm
Last week we initiated a new flexibility conditioning program. I receive many inquiries regarding varying philosophies of stretching. Is it more beneficial to hold a stretch for 3 seconds, 30 seconds, five minutes or to not stretch at all? The research changes daily and from my twenty years of experience I incorporate many styles of flexibility training.
This week involves two types of stretching - dynamic and active elongation. Dynamic stretching requires that you hold the stretch for no longer than three seconds. Active elongation involves activating the muscles during the stretch. When I describe moving to the edge of the pose, as far into the stretch as possible without feeling any pain, and then activate the targeted area of the body. For example, if we are focusing on the hip function to enhance hip rotation, I will ask you to move into the stretch and on the exhalation activate the quadriceps for a count of three. Then on the inhalation you relax the muscle. This is a very effective tool for increasing flexibility.
Lunge for greater extension and hip rotation:

Yoga for Golfers

Step the right foot forward and place the left knee on the yoga mat. The right knee is at a 90 degree angle. Focus on pulling the navel towards the spine and elongating the ribcage.
Yoga for Golfers

Inhale deeply and lunge the hips forward. On the exhalation, press the top of the left foot towards the mat and engage the left quad. Hold for a count of three and relax. Repeat five times and switch sides.
Dancer pose / Quad Stretch:

Yoga for Golfers

Hold a strap in your left hand and place the strap around the left foot. Note: Your palm should be facing outthis will insure your shoulder remains in the open position. Maintain the alignment of your knees together; engage your core by pressing your navel towards your spine and tucking your tailbone down slightly. On the exhalation, press your left hip forward. Hold for three breaths and switch sides.
Hamstring Stretch:

Yoga for Golfers

When working the lower body flexibility it is critical to work the hamstrings. In this photo, Andy, a fifty-five year old, six handicap golfer and yoga student demonstrates his flexibility. For this pose please place a yoga strap around the right foot and extend the leg as much as possible. Hold for three breaths focusing on engaging the quad on both legs and pressing the heels towards the ceiling. Repeat five times and switch sides.
Bound Angle pose:

Yoga for Golfers

Place the soles of the feet together, bringing the feet as close to the groin as possible. Bring your back against the wall sitting as tall as possible. Inhale deeply and visualize your pelvis moving forward over your femurs. Hold for ten deep breaths.
The Yoga of Golf
So much of yoga and golf is about the feel. Feel is the difference between hitting the perfect shot from 50 yards out and 'skulling' the shot over the green. (I hate when that happens!!) Feel in yoga is about knowing where your body is in space. Identifying and associating the mind and body as one unit. Practicing yoga promotes the sense of feeling where you are in space and offers a direct correlation to enhancing the sense of feel on the golf course.
So when you practice your yoga for golfers visualize activating the appropriate muscles and focus on the feel. Remember your body hears what your mind tells it. If you can feel it you will create it! Have a great week! - - Katherine
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.
  • Getty Images

    DJ shoots 64 to surge up leaderboard in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 1:48 pm

    Dustin Johnson stood out among a star-studded three-ball that combined to shoot 18 under par with just one bogey Friday at the Abu Dhabi HSBC Championship.

    Shaking off a sloppy first round at Abu Dhabi Golf Club, Johnson matched the low round of the day with a 64 that put him within four shots of Thomas Pieters’ lead.

    “I did everything really well,” Johnson said. “It was a pretty easy 64.”

    Johnson made four bogeys during an even-par 72 on Thursday and needed a solid round Friday to make the cut. Before long, he was closer to the lead than the cut line, making birdie on three of the last four holes and setting the pace in a group that also included good rounds from Rory McIlroy (66) and Tommy Fleetwood (68).

    Full-field scores from the Abu Dhabi HSBC Championship

    Coming off a blowout victory at Kapalua, Johnson is searching for his first regular European Tour title. He tied for second at this event a year ago.

    Johnson’s second-round 64 equaled the low round of the day (Jorge Campillo and Branden Grace). 

    “It was just really solid all day long,” Johnson said. “Hit a lot of great shots, had a lot of looks at birdies, which is what I need to do over the next two days if I want to have a chance to win on Sunday.” 

    Getty Images

    Closing eagle moves Rory within 3 in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 12:57 pm

    What rust? Rory McIlroy appears to be in midseason form.

    Playing competitively for the first time since Oct. 8, McIlroy completed 36 holes without a bogey Friday, closing with an eagle to shoot 6-under 66 to sit just three shots back at the Abu Dhabi HSBC Championship.

    “I’m right in the mix after two days and I’m really happy in that position,” he told reporters afterward.

    McIlroy took a 3 ½-month break to heal his body, clear his mind and work on his game after his first winless year since 2008, his first full season as a pro.

    He's back on track at a familiar playground, Abu Dhabi Golf Club, where he’s racked up eight top-11s (including six top-3s) in his past nine starts there.

    Full-field scores from the Abu Dhabi HSBC Championship

    McIlroy opened with a 69 Thursday, then gave himself even more chances on Day 2, cruising along at 4 under for the day when he reached the par-5 closing hole. After launching a 249-yard long iron to 25 feet, he poured in the eagle putt to pull within three shots of Thomas Pieters (65). 

    Despite the layoff, McIlroy edged world No. 1 Dustin Johnson, coming off a blowout victory at Kapalua, by a shot over the first two rounds. 

    “DJ is definitely the No. 1 player in the world right now, and one of, if not the best, driver of the golf ball," McIlroy said. "To be up there with him over these first two days, it proves to me that I’m doing the right things and gives me a lot of confidence going forward.”

    Getty Images

    Duke to fill in for injured Pavin at CareerBuilder

    By Ryan LavnerJanuary 19, 2018, 12:25 pm

    Ken Duke will fill in for Corey Pavin for the next two rounds of the CareerBuilder Challenge – with nothing at stake but his amateur partner’s position on the leaderboard.

    Pavin was 4 over par when he withdrew after 17 holes Thursday because of a neck injury. Tournament officials phoned Duke, the first alternate, and asked if he would take Pavin’s spot and partner with Luis Lopez for the next two rounds, even though he would not receive any official money.

    Duke accepted and explained his decision on Twitter:

    Playing on past champion’s status, the 48-year-old Duke has made only four starts this season, with a best finish of a tie for 61st at the RSM Classic.

    Pavin received a sponsor exemption into the event, his first PGA Tour start since the 2015 Colonial. 

    Getty Images

    Kelly, Sauers co-lead in Hawaii; Monty, Couples in mix

    By Associated PressJanuary 19, 2018, 3:52 am

    KAILUA-KONA, Hawaii - Fresh off a solid performance on Oahu, Jerry Kelly shot an 8-under 64 on the Big Island on Thursday to share the first-round lead at the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    The 51-year-old Kelly, who tied for 14th at the PGA Tour's Sony Open last week in Honolulu, birdied five of his final seven holes to shoot 30 on the back nine at Hualalai. He won twice last season, his first on the over-50 tour.

    Gene Sauers also shot 64, going bogey-free amid calm conditions. Thirty-two of the 44 players broke par in the limited-field event, which includes winners from last season, past champions of the event, major champions and Hall of Famers.

    Rocco Mediate and Colin Montgomerie were one shot back, and Fred Couples, Kevin Sutherland and Kirk Triplett were another shot behind.

    Bernhard Langer, defending the first of his seven 2017 titles, was in the middle of the pack after a 69.