Flexibility Conditioning - Week 4

By Katherine RobertsNovember 4, 2005, 5:00 pm
Hip Power!
 
Last week we referred to Jim McLeans X-Factor and his suggested optimal hip rotation of a 45 degree angle. Although we need strength in the hip to generate power flexibility in the hips is often a greater inhibitor to maximum power in the golf swing. Additioanlly, I receive numerous e-mails from golfers who experience hip pain during and after the round. These stretches will increase your hip turn, alleviate discomfort and help you generate more power from the lower body. Note: Personally, I am working on getting more hip turn and generating more action in the hips. Yesterday after playing a round of golf I practiced for an hour and now I can appreciate all the golfers who experience hip discomfort!
 
Lets get started!
 
Dynamic Lunge with Balance Ball:

Yoga for Golfers

Place the right foot forward and maintain the right knee angle at 90 degrees. Inhale and draw your navel towards the spine, lift the ribcage off the waist. On the exhalation roll the ball away from you and focus on the stretch in the left hip flexor, psoas and quadriceps. Hold for three seconds and repeat ten times. Switch sides.
 
Double Pigeon pose:

Yoga for Golfers

Place the left leg forward at a 90 degree angle to the body and the right leg behind the body at a 90 degree angle. Focus on the stretch in the adductors and internal and external hip rotators. Note: If you feel any discomfort in the knees do not practice this pose. Hold for five breaths, folding forward slightly to increase the intensity of the stretch. Repeat three times and switch sides.
 
Full Pigeon pose:

Yoga for Golfers

Note: This pose is considered to be advanced and is not recommended for individuals with knee injuries. From the double pigeon pose, extend your right leg behind you. Do not allow the leg to externally rotate. Do not allow your body to fall to the left. If your left glut is off the floor (the most common position) place a towel under your hip so you can relax in this pose.
 
Yoga for Golfers

Fold the upper body forward and hold for one to two minutes. Slowly come out of the pose and switch sides.
 
Groin / Adductor stretch:

Yoga for Golfers

If you have back discomfort sit with the spine against the wall. Spread the legs as wide as possible, flex the feet towards you and engage the quads. Fold forward and hold for five breaths. Repeat five times and then hold the pose for ten breaths.
 
Eagle Twist:

Yoga for Golfers

Place the arms perpendicular to the body and cross the right leg over the left. Allow the legs to fall to the left. Allow the body to sink into the floor with each exhalation. Hold for five to ten breaths and switch sides.
 
Check out all the new fitness DVDs and products on my website at www.KRTotalFitness.com This year give the gifts of great golf and great health!
 
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    Katherine Roberts - Total FitnessEditor'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.
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    Perez skips Torrey, 'upset' with Ryder Cup standings

    By Will GrayJanuary 24, 2018, 2:19 am

    Pat Perez is unhappy about his standing on the U.S. Ryder Cup points list, and his situation won't improve this week.

    Perez won the CIMB Classic during the fall portion of this season, and he followed that with a T-5 finish at the inaugural CJ Cup. But he didn't receive any Ryder Cup points for either result because of a rule enacted by the American task force prior to the 2014 Ryder Cup which only awards points during the calendar year of the biennial matches as well as select events like majors and WGCs during the prior year.

    As a result, Perez is currently 17th in the American points race - behind players like Patrick Reed, Zach Johnson, Bill Haas and James Hahn, none of whom have won a tournament since the 2016 Ryder Cup - as he looks to make a U.S. squad for the first time at age 42.

    "That kind of upset me a little bit, the fact that I'm (17) on the list, but I should probably be (No.) 3 or 4," Perez told Golf Digest. "So it kind of put a bitter taste in my mouth. The fact that you win on the PGA Tour and you beat some good players, yet you don't get any points because of what our committee has decided to do."

    Perez won't be earning any points this week because he has opted to tee it up at the European Tour's Omega Dubai Desert Classic. The decision comes after Perez finished T-21 last week at the Singapore Open, and it means that the veteran is missing the Farmers Insurance Open in his former hometown of San Diego for the first time since 2001.

    Perez went to high school a few minutes from Torrey Pines, and he defeated a field that included Tiger Woods to win the junior world title on the South Course in 1993. His father, Tony, has been a longtime starter on the tournament's opening hole, and Perez was a runner-up in 2014 and tied for fourth last year.

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    Woods favored to miss Farmers Insurance Open cut

    By Will GrayJanuary 24, 2018, 1:54 am

    If the Las Vegas bookmakers are to be believed, folks in the San Diego area hoping to see Tiger Woods this week might want to head to Torrey Pines early.

    Woods is making his first competitive start of the year this week at the Farmers Insurance Open, and it will be his first official start on the PGA Tour since last year's event. He missed nearly all of 2017 because of a back injury before returning with a T-9 finish last month at the Hero World Challenge.

    But the South Course at Torrey Pines is a far different test than Albany, and the Westgate Las Vegas SuperBook lists Woods as a -180 favorite to miss the 36-hole cut. It means bettors must wager $180 to win $100, while his +150 odds to make the cut mean a bettor can win $150 with a $100 wager.

    Woods is listed at 25/1 to win. He won the tournament for the seventh time in 2013, but in three appearances since he has missed the 36-hole cut, missed the 54-hole cut and withdrawn after 12 holes.

    Here's a look at the various Woods-related prop bets available at the Westgate:

    Will Woods make the 36-hole cut? Yes +150, No -180

    Lowest single-round score (both courses par 72): Over/Under 70

    Highest single-round score: Over/Under 74.5

    Will Woods finish inside the top 10? Yes +350, No -450

    Will Woods finish inside the top 20? Yes +170, No -200

    Will Woods withdraw during the tournament? Yes +650, No -1000

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    Monahan buoyed by Tour's sponsor agreements

    By Rex HoggardJanuary 24, 2018, 12:27 am

    SAN DIEGO – Farmers Insurance announced on Tuesday at Torrey Pines a seven-year extension of the company’s sponsorship of the Southern California PGA Tour event. This comes on the heels of Sony extending its sponsorship of the year’s first full-field event in Hawaii through 2022.

    Although these might seem to be relatively predictable moves, considering the drastic makeover of the Tour schedule that will begin with the 2018-19 season, it is a telling sign of the confidence corporations have in professional golf.

    “It’s a compliment to our players and the value that the sponsors are achieving,” Tour commissioner Jay Monahan said.

    Monahan said that before 2014 there were no 10-year title sponsorship agreements in place. Now there are seven events sponsored for 10-years, and another five tournaments that have agreements in place of at least seven years.

    “What it means is, it gives organizations like the Century Club [which hosts this week’s Farmers Insurance Open], when you have that level of stability on a long-term basis that allows you to invest in your product, to grow interest and to grow the impact of it,” Monahan said. “You experienced what this was like in 2010 or seen other tournaments that you don’t know what the future is.S o to go out and sell and inspire a community and you can’t state that we have a long-term agreement it’s more difficult.”

    Events like this year’s Houston Open, Colonial in Fort Worth, Texas, and The National all currently don’t have title sponsors – although officials at Colonial are confident they can piece together a sponsorship package. But even that is encouraging to Monahan considering the uncertainty surrounding next season’s schedule, which will include the PGA Championship moving to May and The Players to March as well as a pre-Labor Day finish to the season.

    “When you look back historically to any given year [the number of events needing sponsors] is lower than the typical average,” Monahan said. “As we start looking to a new schedule next year, you get excited about a great schedule with a great group of partners.”

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    Day WDs from Farmers pro-am because of sore back

    By Golf Channel DigitalJanuary 24, 2018, 12:07 am

    SAN DIEGO – Jason Day has withdrawn from the Wednesday pro-am at the Farmers Insurance Open, citing a sore back.

    Day, the 2015 champion, played a practice round with Tiger Woods and Bryson DeChambeau on Tuesday at Torrey Pines, and he is still expected to play in the tournament.

    Day was replaced in the pro-am by Whee Kim. 

    Making his first start since the Australian Open in November, Day is scheduled to tee off at 1:30 p.m. ET Thursday alongside Jon Rahm and Brandt Snedeker.