Four Weeks to a Strong Back - Week 1

By Katherine RobertsMay 7, 2004, 4:00 pm
Introducing the Total Golfer's Back Program:
A Four Week Series

53% of amateur golfers and 30% of professional golfers will play with an injured back this year. In America, more than 50 billion health care dollars are spent on costs related to back pain. In the next four weeks I will present a series of yoga poses specifically will address the most common and significant physical issue facing golfers - - the back.
 
Each week we will roll out the fundamentals of a series of yoga poses that will stretch and strengthen the back muscles, build core abdominals strength provide you with a comprehensive back program. As we continue the intensity of poses will increase and at the end of the series you will have a TOTAL GOLFERS BACK CONDITIONING SYSTEM.
 
There are many styles or forms of yoga, some which maintain a process of continuous movement such as Dynamic or Flow yoga and some which are more static where the student holds the poses for a longer duration of time. This week will work with the concept of Flow yoga, keeping a continuous movement as we practice the pose. This style is great for warming up stiff muscles and preparing the body for a deeper, longer stretch. Most importantly it will help you prepare for golf. Although these poses may look familiar and seem rudimentary they become the foundation for the back series.
 
Knee to Chest poses:

Knee to Chest

As you inhale, bring the knee into the chest. Slowly exhale and lower the leg. Switch sides and continue this movement for fifteen repetitions. Once complete, inhale as you bring both knees into the chest, exhale and release the legs but do not let the feet come back to the floor. Repeat the legs into the chest ten more times.
 
Cat / Cow position:

Cat / Cow

On all fours, hands placed under the shoulders, knees under the hips. Inhale, pull the navel towards the spine, spine towards the ceiling and tuck the chin into the chest. Exhale and drop the spine towards the floor, roll the shoulders away from the ears. Repeat in this flowing style for a set of ten.
 
Childs pose:

Child pose

From all fours, bring the buttocks towards the heels, stretching the arms away from you towards the front of the mat. Inhale bringing the body back to the original position. Repeat ten times.
 
Dynamic Twist:

Dynamic Twist

Place the arms perpendicular to the body, lift the feet off the floor, bringing the knees to the chest. Inhale as you slowly lower the knees to the right. Focus on the core as you exhale bring the knees back to the chest. Switch sides and repeat ten times. Practice this warm-up back series five days this week.if possible morning and evening.
 
Next week we will begin to focus on a series of exercises that will increase your core abdominals and your back.
 
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    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 info@yogaforgolfers.com.
  • Def. champ Fitzpatrick grabs lead at Euro finale

    By Associated Press, Golf Channel DigitalNovember 17, 2017, 1:50 pm

    DUBAI, United Arab Emirates – Defending champion Matthew Fitzpatrick shot a second straight 5-under-par 67 to secure a one-stroke lead halfway through the European Tour's season-ending Tour Championship on Friday.

    At 10 under after two rounds on the Earth course of Jumeirah Golf Estate, Fitzpatrick leads English compatriot Tyrrell Hatton, whom he beat by one shot to win the title last year.

    Hatton moved into contention with a brilliant 9-under 63, a round soured only by a closing bogey on the par-5 18th hole.

    In the Race to Dubai, main protagonists Tommy Fleetwood and Justin Rose experienced contrasting emotions to their opening rounds. Fleetwood boosted his chances by rising into a tie for 11th at 6 under after a 65. Rose endured a three-putt bogey on the 18th to finish with a 70, and dropped on the leaderboard so he's just two shots ahead of Fleetwood.

    Masters champion Sergio Garcia, the only other player with a chance to win the Order of Merit, stayed in contention by adding a 69 to his opening 70 to be one shot behind Fleetwood.


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    Fleetwood needs to equal or better Rose's finishing position to claim the title. If Rose doesn't finish in the top five and Garcia doesn't win, Fleetwood will have done enough.

    Fitzpatrick made two bogeys but eagled the 14th, and five birdies contributed to his 67.

    Overnight leader Patrick Reed is now three back following an even-par 72. Reed is in the field thanks to a European Tour regulation that allows the Presidents Cup to count as an official event, thus allowing him to meet his quota of tournaments played.

    Fitzpatrick was helped immensely also by the 18th, where Hatton, Rose, and Reed all made bogeys. Fitzpatrick birdied the hole for a second straight day with a 25-foot putt.

    ''I said to my caddie, we were putting really, really well all week so far,'' Fitzpatrick said.

    ''The thing is, you get so many fast putts around here, even uphill into the green, they are still running at 12, 13 (on the stimpmeter) even. You've just got to be really sort of careful. Every putt is effectively a two-putt. You've got to control your pace well and limit your mistakes, because it's easy to three-putt out here.''

    Rose, hoping to win a third straight tournament after triumphs in China and Turkey, was disappointed with his finish despite playing solid golf from tee to green.

    ''To make six (on 18) just ends the day on the wrong note, but other than that, I played really well on the back nine,'' Rose said.

    ''I was aware of the scores and who had done what today. But listen, halfway stage, I'd probably have signed up for that if somebody said on Wednesday you would be in this position after two rounds. It's a position you can build on the weekend.''

    Fleetwood resurrected his chances of winning the Order of Merit with a 65, eight shots better than his opening round. His only bogey of the day came on the seventh after an errant drive, but that was the only mistake on a solid day that saw him make eight birdies.

    Fleetwood spent hours on the putting green after his first round.

    ''I needed a low one today for (a tournament win and the Order of Merit),'' he said. ''Luckily, I got a good score.''

    Closing eagle gives Kirk 1-shot lead in RSM

    By Rex HoggardNovember 17, 2017, 12:16 am

    ST. SIMONS ISLAND, Ga. - Chris Kirk holed an 18-foot putt for eagle on his final hole for a 9-under 63 and a one-shot lead Thursday in the RSM Classic.

    Kirk played the par 5s on the Plantation Course at Sea Island Golf Club in 5 under.

    ''I kind of hit my putter on the fringe a little bit and I wasn't sure it was going to get there, but that was just kind of the day that it was,'' Kirk said. ''Even when I thought it wasn't quite going to work out, it still went in the middle of the hole.''

    The seven lowest scores of the opening round came on the Plantation Course during a picturesque afternoon on the Golden Isles. Sporting a University of Georgia hat Thursday, Kirk won at Sea Island four years ago for the second of his four PGA Tour victories.

    ''It's a big Georgia territory out here on St. Simons,'' Kirk said. ''Hopefully, my hat will bring me some luck the rest of the week.''

    The tournament is the final PGA Tour event of the calendar year, and Kirk is sorting out equipment changes.

    ''I'm still trying to get it all worked out and figure out what I want to do going forward,'' Kirk said. ''But keep shooting 9 under, so I won't have to worry about it too much.'

    Joel Dahmen had a 64.


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    ''I think it played a little easier today,'' Dahmen said. ''The wind was down, greens were a little softer over here on the Plantation side. But just kept the ball in front of me and made a bunch of 8- to 10-footers.

    ''I've been rolling it pretty good,'' Swafford said. ''Took some time off, which was nice, after China. I was kind of frustrated with the golf a little bit. Took a little time off and got back into it. Something just kind of started clicking, but knew I don't have to be crazy aggressive and just give myself a chance.''

    Sea Island resident Hudson Swafford was at 65 at the Plantation along with Jason Kokrak and Brian Gay.

    ''I feel like I've been rolling it pretty good,'' Swafford said. ''Took some time off, which was nice, after China. I was kind of frustrated with the golf a little bit. Took a little time off and got back into it. Something just kind of started clicking, but knew I don't have to be crazy aggressive and just give myself a chance.''

    He played alongside fellow former Georgia players Bubba Watson and Brian Harman.

    ''We are right in the heart of Dawgs' territory, mine and Harman's backyard, so it's kind of nice,'' Swafford said.

    Though, his caddie wore an Auburn shirt.

    ''We don't need to talk about that,'' said Swafford, not needing to be reminded that Auburn beat Georgia in football last week.

    Nick Watney and Brice Garnett each had a 5-under 65 on the Seaside Course, which will be used for the final two rounds.

    Brandt Snedeker opened with a 67 in his first return from a sternum injury that sidelined him since the Travelers in June.

    Harman shot 69, and Watson had a 71.

    Co-leader Smith credits Foley's influence

    By Randall MellNovember 16, 2017, 11:33 pm

    NAPLES, Fla. – Sarah Jane Smith is making the most of the devoted efforts of Sean Foley this week.

    Foley’s prize pupil, Justin Rose, is in the hunt at the World Tour Championship in the United Arab Emirates, looking to win the European Tour’s Race to Dubai, but Foley isn’t there with him.

    Foley promised to help Smith this week, and he’s living up to the pledge, making the trip to Naples.

    “At 33, Sarah is in her prime,” Foley told GolfChannel.com. “She is going to hold a trophy at some point. She is too skilled not to win.”

    Foley's extra attention is paying off for Smith.


    CME Group Tour Championship: Articles, photos and videos

    Full-field scores from the CME Group Tour Championship


    With a 6-under-par 66, Smith moved into early contention to make her first LPGA title memorable at the CME Group Tour Championship. She’s tied for the first-round lead with Taiwan rookie Peiyun Chien.

    “I just seem to play my best with him,” Smith said.

    Foley, the former coach to Tiger Woods, was No. 10 in Golf Digest’s Top 100 teacher rankings released this fall.

    Foley sees a lot coming together in Smith’s game. She is a 12-year veteran building some momentum. She tied for third at the Women’s Australian Open earlier this year and is coming off three consecutive top-15 finishes in Asia. She is sixth on tour in birdies this season. 

    “As a coach, you try to get a player to see something in themselves that is already there,” Foley said.

    Rose, by the way, opened with a 6-under-par 66 in Dubai and is one shot off the lead.

    Seeking awards sweep, Park 1 off lead

    By Randall MellNovember 16, 2017, 11:03 pm

    NAPLES, Fla. – Sung Hyun Park made a strong start in her bid to make LPGA history with an epic sweep of the year’s major awards.

    Park opened the CME Group Tour Championship Thursday with a 5-under-par 67, moving her a shot off the lead.

    Park is looking to join Nancy Lopez as the only players to win the Rolex Player of the Year and Rolex Rookie of the Year awards in the same season. Lopez did it in 1978. Park has already clinched the Rookie of the Year Award.

    Park, 24, can also walk away with the Vare Trophy for low scoring average, the LPGA money-winning title and the Race to the CME Globe’s $1 million jackpot.


    CME Group Tour Championship: Articles, photos and videos

    Full-field scores from the CME Group Tour Championship


    Nobody has ever swept all those awards.

    There’s even more for Park to claim. She can also take back the Rolex world No. 1 ranking. She’s No. 2, just two hundredths of a point behind Shanshan Feng.

    “I think the course suits my game really well,” Park said through a translator. “I think I can play well in the next rounds.”

    Park played the course just once before Thursday’s start, in Wednesday’s pro-am.

    The reigning U.S. Women’s Open champion, Park won twice this year. She also won the Canadian Pacific Women’s Open this summer.