Grab a Chair and Warm-up

By Katherine RobertsJune 11, 2004, 4:00 pm
Between changing into your golf shoes and hitting the practice range, grab a chair in the locker room and warm-up for your round. Before you begin stretching, begin some deep breathing while standing with the feet hip width apart. Breathing will increase blood flow to the muscles, preparing the body for the yoga poses. Begin by inhaling, bringing the arms over the head. Feel the ribcage expanding as you lengthen in the waist. Exhale, lowering the arms down. Repeat five to ten times.
 
Standing Forward Fold or Folding while seated:

Forward fold standing Forward fold seated

 
Sitting on the edge of the chair, legs apart, allow the body to fold forward releasing any tension in the low back. Let the head hand down releasing tension in the neck. If you are more flexible you can stand, continue folding forward. Hold for five to ten breaths. Come out of the pose slowly so you do not feel lightheaded.
 
Standing 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. Feel the stretch in the upper back. Increase intensity by tucking the chin towards the chest. Hold for ten breaths.
 
Standing Twist with foot on chair,
transitioning into a Forward Fold hamstring stretch:

Standing Twist with foot on chair Forward fold standing Forward fold with the leg straight

 
Facing the chair, place your left foot on the chair, right leg is straight, with the heel lifted, or, flat on the floor. Be sure the right knee is not more than a ninety degree angle. Draw the navel towards the spine, telescoping the ribcage upwards. Engage the buttocks on the right side, pressing the right hip towards the chair. Begin to twist towards the left . Now straighten the left leg and fold forward. Feel the stretch in the left hip and hold for five to ten breaths. Switch sides.
 
Standing Chest Opener:

Standing Chest Opener

 
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.
 
Standing Quad stretch:

Quad stretch

 
Balancing on the right leg, place the left foot in the left hand. Keep the knees in alignment with each other, draw navel inward and press the hip towards the front of the mat. Press the foot towards the hand creating more resistance in the quadriceps and hip flexors. Hold for five breaths and switch sides.
 
Standing Twist with club behind shoulders:

Twisting club behind shoulders

 
Standing with feet wider than hip width apart (simulating golf stance) tilt at the hips placing golf club directly behind shoulder blades. Draw the navel in, telescope the ribcage up and inhale deeply. Exhale twisting the left shoulder toward the right side, looking downward. Hold on the right side for 5-10 breaths. Visualize the desired rotation in your back swing. Slowly release out of the pose moving to the other side and hold for 5-10 breaths.
 
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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.
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    Hadwin returns to site of last year's 59

    By Will GrayJanuary 17, 2018, 11:04 pm

    Adam Hadwin had a career season last year, one that included shooting a 59 and winning a PGA Tour event. But those two achievements didn't occur in the same week.

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    "If I'm in the same position on 18, I'm gunning for 58 this year," Hadwin said, "not playing safe for 59."

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    Rahm: If I thought like Phil, I could not hit a shot

    By Will GrayJanuary 17, 2018, 10:39 pm

    When it comes to Jon Rahm and Phil Mickelson, there are plenty of common bonds. Both starred at Arizona State, both are now repped by the same agency and Rahm's former college coach and agent, Tim Mickelson, now serves full-time as his brother's caddie.

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    "I don't need much. 'OK, it's like 120 (yards), this shot, right," Rahm said. "And then you have Phil, it's like, 'Oh, this shot, the moisture, this going on, this is like one mile an hour wind sideways, it's going to affect it one yard. This green is soft, this trajectory. They're thinking, and I'm like, 'I'm lost.' I'm like, 'God if I do that thought process, I could not hit a golf shot.'"


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    The tactics may be more simplified, but Rahm can't argue with the results. While Mickelson is in the midst of a winless drought that is approaching five years, Rahm won three times around the world last year and will defend a PGA Tour title for the first time next week at Torrey Pines.

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    DJ changes tune on golf ball distance debate

    By Will GrayJanuary 17, 2018, 9:16 pm

    World No. 1 Dustin Johnson is already one of the longest hitters in golf, so he's not looking for any changes to be made to golf ball technology - despite comments from him that hinted at just such a notion two months ago.

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    "It's not like we are dominating golf courses," Johnson said. "When was the last time you saw someone make the game too easy? I don't really understand what all the debate is about because it doesn't matter how far it goes; it is about getting it in the hole."

    Johnson's rhetorical question might be answered simply by looking back at his performance at the Sentry Tournament of Champions earlier this month, an eight-shot romp that featured a tee shot on the 433-yard 12th hole that bounded down a slope to within inches of the hole.

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    "I don't mind seeing every other professional sport, they play with one ball. All the pros play with the same ball," Johnson said. "In baseball, the guys that are bigger and stronger, they can hit a baseball a lot further than the smaller guys. ... I think there should be some kind of an advantage for guys who work on hitting it far and getting that speed that's needed, so having a ball, like the same ball that everyone plays, there's going to be, you're going to have more of an advantage."

    Speaking Wednesday in Abu Dhabi, Johnson stood by the notion that regardless of whether the rules change or stay the same, he plans to have a leg up on the competition.

    "If the ball is limited then it is going to limit everyone," he said. "I'm still going to hit it that much further than I guess the average Tour player."

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    LPGA lists April date for new LA event

    By Golf Channel DigitalJanuary 17, 2018, 8:18 pm

    The LPGA’s return to Los Angeles will come with the new Hugel-JTBC Open being played at Wilshire Country Club April 19-22, the tour announced Wednesday.

    When the LPGA originally released its schedule, it listed the Los Angeles event with the site to be announced at a later date.

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    The LPGA last played in Los Angeles in 2005. Wilshire Country Club hosted The Office Depot in 2001, with Annika Sorenstam winning there.