Generating More Extension

By Katherine RobertsJune 16, 2006, 4:00 pm
If you find yourself challenged by a lack of rotation in your backswing and your finish position looks more like a tortoise than a swan you maybe experiencing a lack of mobility in the ribcage. Stretching the intercostals, the area surrounding the ribcage provides you with the mobility to increase your rotation as well as extension in your swing. Additionally working this area of the body will facilitate the ability to increase your breathing capacity.
 
This week we will practice two poses ' the triangle pose and the seated twist. Remember to modify the poses, breathe deeply and draw the navel towards the spine to activate the core. Specifically in the seated twist focus on initiating the twist from the lower abdominals or base of the spine and not the cervical spine.
 
Triangle pose
Prep

Katherine Roberts

Step the left foot forward approximately four feet and place the left foot parallel to the edge of the yoga mat. Internally rotate the right leg and right foot. Focus on activating the feet by lifting in the arches, lift the toes, spread the toes wide and then gently relax the toes. Activate the quads, inner thighs and core. Feel the ribcage lift off the waist and lift the arms to shoulder height spreading the fingers wide.
 
Triangle pose
Par Level

Katherine Roberts Katherine Roberts

Extend your left ribcage over your left leg as you focus on the stretch in the intercostals and arm. Extend and hold for three to five breaths and place the left hand on the left leg. Hold for three more deep breaths.
 
Triangle pose
Birdie/Eagle Level

Katherine Roberts

Engage the core and revolve the ribcage towards the sky. Hold for three more breaths and switch sides.
 
Note: Pay attention to your form as you move in and out of the pose.
 
Seated twist
Par Level

Katherine Roberts

Sitting tall with the legs extended cross your left leg over your right knee. Bring your left arm behind your body and press the arm against the spine for more leverage. Bring the right arm to the outside of the left leg and place the club in your hand and against your knee for more intensity. Inhale deeply and draw the navel towards your spine. Focus on revolving from the core. On your exhalation, rotate from the base of the spine. Hold for five to ten breaths and switch sides.
 
Note: If your hamstrings are very tight you can do this pose sitting in a chair. If are seated, cross your left leg over your right knee.
 
Seated twist
Birdie / Eagle Level

Katherine Roberts Katherine Roberts

Deepen the pose now by dropping the club and placing the right elbow on the outside of the left knee. For more of a stretch in the shoulders extend right arm and press the arm against the knee. Hold for five more breaths and switch sides.
 
New Website: Check out my new website...www.YogaForGolfers.com and please e-mail me your questions which will be featured in upcoming articles and tips on The Golf Channels Your Game Night.
 
Special Note: Tune in to The Golf Channel to see Katherine Roberts on How Low Can You Go? Wednesday's at 9:30 PM ET. Check out her new fitness tips in The Golf Channel Video Vault.
 
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    Katherine Roberts - Yoga For GolfersEditor'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.
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    Watch: McIlroy gives Fleetwood a birthday cake

    By Golf Channel DigitalJanuary 19, 2018, 2:58 pm

    Tommy Fleetwood turned 27 on Friday. He celebrated with some good golf – a 4-under 68 in Abu Dhabi, leaving him only two shots back in his title defense – and a birthday cake, courtesy of Rory Mcllroy.

    While giving a post-round interview, Fleetwood was surprised to see McIlroy approaching with a cake in hand.

    “I actually baked this before we teed off,” McIlroy joked.

    Fleetwood blew out the three candles – “three wishes!” – and offered McIlroy a slice.  

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    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).

    “Everyone was hitting good shots,” McIlroy said. “That’s all we were seeing, and it’s nice when you play in a group like that. You feed off one another.” 


    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.” 

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    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 contacted 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.