Good Posture

By Katherine RobertsNovember 7, 2003, 5:00 pm
What defines good posture?
 
If you have ever had your golf swing videotaped, you know the horror of seeing your posture for the first time. Remember when your parent told you stand up straight? Maybe you should have payed closer attention. Why does posture matter? According to Paul Chek, a golf biomechanical specialist and founder of the Chek Institute, posture is defined as, The position from which movement begins and ends. This definition is particularly useful when you consider that a persons posture is a physical result of the interaction between their mind and body, nervous system and musculoskeletal system. If you begin and end movement with poor posture, you greatly increase the chance of joint wear-and-tear and injury.
 
Even if you possess straight posture while sitting, it does not insure sound postural alignment in your golf stance or during your golf swing. For example, while sitting, you are in a static, controlled condition. Standing in your golf stance and executing the swing, places your body in a dynamic position. This correct postural position now requires explosive movement, tremendous strength and flexibility.
 
During the address phase of the swing, it is important to keep the shoulders back. When the shoulders begin to roll forward it creates a condition known as thoracic kyphosis ' an undesirable postural condition on and off the golf course. As we age, a rounding of the shoulders develops, as a slight hump in the upper back and forward head position is a common condition.
 
The following Yoga for Golfers poses address muscles affecting the upper thoracic spinal region. You will begin to experience better posture in the thoracic spine, increasing the opportunity for a consistent, repeatable swing.
 
Depending on your fitness level, hold each pose for five to fifteen long slow deep breaths.
 
Cat / Cow pose:

The Cat pose will gently and effectively increase your spinal range of motion.
 
Yoga for Golfers - Cow pose

 
Begin on the floor, place your body on all fours - hands and knees. The hands are placed directly under the shoulders - knees directly under the hips. As you begin a deep inhalation, engage the buttocks and curl the spine from the base up to your neck (tucking your chin into your chest).
 
Yoga for Golfers - Cat pose

 
As you begin the exhalation, arch youre back bringing your shoulder blades together, moving your shoulders away from your ears. Be sure not to scrunch or hyper-extend your neck during this exercise. Perform this ten times in each direction - moving very slowly with focus on deep breathing through the nose.
 
Note: Before you begin this or any exercise program obtain written permission from your doctor. Move slowly and gently, never experiencing pain. If you have high blood pressure or glaucoma do not place your head below your heart. Remaining standing straight up.
 
Modified Dog pose:

Yoga for Golfers - Modified Dog pose

 
Place hands wider than shoulder width apart. Spread fingers wide and begin to move the knees back to just under the hips. Pull your navel towards the spine, protecting the low back and move the buttocks away from the hands. Forearms are off the ground. Feel the stretch in the shoulders and upper back, down to the thoracic spine.
 

 
Yoga for Golfers - Rhomboid stretch
 

Rhomboid stretch:
 
Place feet slightly wider than hip width apart. Bend knees and draw the navel towards the spine supporting the back. Lace hands together in front of body and drop arms slightly lower than shoulder height. Press hands and arms away from the upper body, tucking the chin towards the chest. Feel the stretch in the upper back.
 

 

 

 
Yoga for Golfers - Chest opening pose
 

Chest opening pose:
 
Stand with feet hip width apart, slightly bend knees and draw navel towards the spine supporting the low back. Clasp hands behind back, bringing the fleshy part of the palm together. Roll the shoulder open and hold for five breaths. Fold forward allowing the hands to come over the head. Hold for five breaths.
 

 

 
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.
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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.

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Farmers inks 7-year extension through 2026

By Golf Channel DigitalJanuary 24, 2018, 12:04 am

SAN DIEGO – Farmers Insurance has signed a seven-year extension to serve as the title sponsor for the PGA Tour event at Torrey Pines, it was announced Tuesday. The deal will run through 2026.

“Farmers Insurance has been incredibly supportive of the tournament and the Century Club’s charitable initiatives since first committing to become the title sponsor in 2010,” PGA Tour commissioner Jay Monahan said.


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“We are extremely grateful for the strong support of Farmers and its active role as title sponsor, and we are excited by the commitment Farmers has made to continue sponsorship of the Farmers Insurance Open for an additional seven years.

In partnership with Farmers, the Century Club – the tournament’s host organization – has contributed more than $20 million to deserving organizations benefiting at-risk youth since 2010. 

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Woods impresses DeChambeau, Day on Tuesday

By Ryan LavnerJanuary 23, 2018, 11:27 pm

SAN DIEGO – Bryson DeChambeau played with Tiger Woods for the first time Tuesday morning, and the biggest surprise was that he wasn’t overcome by nerves.

“That’s what I was concerned about,” DeChambeau said. “Am I just gonna be slapping it around off the tee? But I was able to play pretty well.”

So was Woods.

DeChambeau said that Woods looked “fantastic” as he prepares to make his first PGA Tour start in a year.

“His game looks solid. His body doesn’t hurt. He’s just like, yeah, I’m playing golf again,” DeChambeau said. “And he’s having fun, too, which is a good thing.”

Woods arrived at Torrey Pines before 7 a.m. local time Tuesday, when the temperature hadn’t yet crept above 50 degrees. He warmed up and played the back nine of Torrey Pines’ South Course with DeChambeau and Jason Day.

“He looks impressive; it was good to see,” Day told PGATour.com afterward. “You take (Farmers) last year and the Dubai tournament out, and he hasn’t really played in two years. I think the biggest thing is to not get too far ahead, or think he’s going to come back and win straight away.


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“The other time he came back, I don’t think he was ready and he probably came back too soon. This time he definitely looks ready. I think his swing is really nice, he’s hitting the driver a long way and he looks like he’s got some speed, which is great.”

Woods said that his caddie, Joe LaCava, spent four days with him in South Florida last week and that he’s ready to go.

“Before the Hero I was basically given the OK probably about three or four weeks prior to the tournament, and I thought I did pretty good in that prep time,” Woods told ESPN.com, referring to his tie for ninth in the 18-man event.

“Now I’ve had a little more time to get ready for this event. I’ve played a lot more golf, and overall I feel like I’ve made some nice changes. I feel good.”

Woods is first off Torrey Pines’ North Course in Wednesday’s pro-am, scheduled for 6:40 a.m. local time. 

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With blinders on, Rahm within reach of No. 1 at Torrey

By Rex HoggardJanuary 23, 2018, 10:10 pm

SAN DIEGO – The drive over to Torrey Pines from Palm Springs, Calif., takes about two and a half hours, which was plenty of time for Jon Rahm’s new and ever-evolving reality to sink in.

The Spaniard arrived in Southern California for a week full of firsts. The Farmers Insurance Open will mark the first time he’s defended a title on the PGA Tour following his dramatic breakthrough victory last year, and it will also be his first tournament as the game’s second-best player, at least according to the Official World Golf Ranking.

Rahm’s victory last week at the CareerBuilder Challenge, his second on Tour and fourth worldwide tilt over the last 12 months, propelled the 23-year-old to No. 2 in the world, just behind Dustin Johnson. His overtime triumph also moved him to within four rounds of unseating DJ atop the global pecking order.

It’s impressive for a player who at this point last year was embarking on his first full season as a professional, but then Rahm has a fool-proof plan to keep from getting mired in the accolades of his accomplishments.

“It's kind of hard to process it, to be honest, because I live my day-to-day life with my girlfriend and my team around me and they don't change their behavior based on what I do, right?” he said on Tuesday at Torrey Pines. “They'll never change what they think of me. So I really don't know the magnitude of what I do until I go outside of my comfort zone.”

Head down and happy has worked perfectly for Rahm, who has finished outside the top 10 in just three of his last 10 starts and began 2018 with a runner-up showing at the Sentry Tournament of Champions and last week’s victory.

According to the world ranking math, Rahm is 1.35 average ranking points behind Johnson and can overtake DJ atop the pack with a victory this week at the Farmers Insurance Open; but to hear his take on his ascension one would imagine a much wider margin.

“I've said many times, beating Dustin Johnson is a really, really hard task,” Rahm said. “We all know what happened last time he was close to a lead in a tournament on the PGA Tour.”


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Rahm certainly remembers. It was just three weeks ago in Maui when he birdied three of his first six holes, played the weekend at Kapalua in 11 under and still finished eight strokes behind Johnson.

And last year at the WGC-Mexico Championship when Rahm closed his week with rounds of 67-68 only to finish two strokes off Johnson’s winning pace, or a few weeks later at the WGC-Dell Technologies Match Play when he took Johnson the distance in the championship match only to drop a 1-up decision to the game’s undisputed heavyweight.

As far as Rahm has come in an incredibly short time - at this point last year he ranked 137th in the world - it is interesting that it’s been Johnson who has had an answer at every turn.

He knows there’s still so much room for improvement, both physically and mentally, and no one would ever say Rahm is wanting for confidence, but after so many high-profile run-ins with Johnson, his cautious optimism is perfectly understandable.

“I'll try to focus more on what's going on this week rather than what comes with it if I win,” he reasoned when asked about the prospect of unseating Johnson, who isn’t playing this week. “I'll try my best, that's for sure. Hopefully it happens, but we all know how hard it is to win on Tour.”

If Rahm’s take seems a tad cliché given the circumstances, consider that his aversion to looking beyond the blinders is baked into the competitive cake. For all of his physical advantages, of which there are many, it’s his keen ability to produce something special on command that may be even more impressive.

Last year at Torrey Pines was a quintessential example of this, when he began the final round three strokes off the lead only to close his day with a back-nine 30 that included a pair of eagles.

“I have the confidence that I can win here, whereas last year I knew I could but I still had to do it,” he said. “I hope I don't have to shoot 30 on the back nine to win again.”

Some will point to Rahm’s 60-footer for eagle at the 72nd hole last year as a turning point in his young career, it was even named the best putt on Tour by one publication despite the fact he won by three strokes. But Rahm will tell you that walk-off wasn’t even the best shot he hit during the final round.

Instead, he explained that the best shot of the week, the best shot of the year, came on the 13th hole when he launched a 4-iron from a bunker to 18 feet for eagle, a putt that he also made.

“If I don't put that ball on the green, which is actually a lot harder than making that putt, the back nine charge would have never happened and this year might have never happened, so that shot is the one that made everything possible,” he explained.

Rahm’s ability to embrace and execute during those moments is what makes him special and why he’s suddenly found himself as the most likely contender to Johnson’s throne even if he chooses not to spend much time thinking about it.