The importance of recovery and rest

By Katherine RobertsJanuary 27, 2010, 12:25 am

First and foremost, I consider myself a teacher and coach. I have trained coaches and players and have trained teachers from all over the world on how they can facilitate peak performance in their athletes.

Whether in sports or business, the foundation of my methodology is balance. Balance is an essential component for maximum performance. Many of us strive for more balance – in our golf swing and in our daily lives. In golf when we are out of balance it is glaringly apparent. We struggle, nothing seems to go our way and as much as we try to shape our shots it doesn’t work, no matter how hard we try. When we are on the golf course we instinctively know when we are in balance. Our swing feels effortless, we hit the sweet spot perfectly, the ball’s trajectory is exactly how we imagined it in our minds.

In general most golf fitness programs focus on building strength, endurance, speed and flexibility – all key components to a comprehensive golf fitness program. However we must devote part of our time to creating a balanced program which includes recovery and rest. When we include recovery techniques we reduce the physical and psychological stresses from golf and we begin to maximize the full benefits of our workouts.

Post-round stretching helps the musculoskeletal system recover for the taxing physical effects of golf, reduces the onset of soreness and the risk of injury. The term “restorative” refers to the body’s ability to restore itself to our original, healthy condition. If you experience aches and pains in the lower extremities after your round, find it difficult to play more than one day a week because of pain in the back, hips, knees and ankles the following exercises are perfect for you.

Guidelines for success:

  • Once you get into the pose simply relax. Use gravity, not your muscles to move deeper into the stretch.
  • Breathe deeply, in and out through the nose. Feel your body releasing tension with each exhalation.
  • Hold each pose for three to five minutes.
  • Slight discomfort as the muscles stretches is acceptable, pain is not. If you feel pain, come out of the pose.
  • Support your head and neck by placing a towel or pillow under your head.
  • Use this time to practice visualization, to train the subconscious mind.
  • If possible practice these poses before you go to sleep. During sleep our bodies are in a state of healing and regeneration.
Supine Spinal Twist

Golf benefit: Reduces soreness in the lumbar spine, hips and trunk. Increases range of motion in the trunk for more shoulder turn. This pose supports the range of motion in the low back and passively stretches the intercostals.

Lie on your back with the arms perpendicular to the body, bend the knees and bring the heels close to the buttocks. Cross the right leg over the left and move your hips slightly to the right. Allow the knees to fall to the left, resting the knees on your yoga block or two to three rolled up towels. Keep the right shoulder connected to the floor. Measure the height of the towels by the intensity of the twist. For less intensity raise the number of towels under your knees. You should feel a gentle stretch in the low back, hips, ribcage and chest.

Supine Spinal Twist

Supported Bridge Pose with a Block

Golf benefit: Stretches the hip flexors, quads and abdominals, supports better posture and a full finish position.

Lie on your back, knees bent with the heels close to the glutes. Draw the navel towards the spine and lift the hips up. Place a block or two to three towels under the tailbone. Be sure the towel is placed on the sacrum and NOT under the mid-back. Place the arms perpendicular to the body, palms facing up. Allow the body to rest on the towels.

Legs Up the Wall

Golf benefit: Relieves tension in the low back, knees and feet, reducing swelling and joint pain, specifically in the lower extremities.

Par Level: Place the legs on the seat of a chair (no photo)

Birdie Level: Place the legs up the wall

Eagle Level: Place the legs up the wall and bring the soles of the feet together for a deep groin stretch.

Lie on your back and bring the left glute as close to the wall as possible. Turn the body so the hamstrings are facing the wall and allow the legs to rest on the wall or on the seat of the chair. If the legs are on the wall the hips should be on the floor and not elevated. Place the arms next to the body, palms facing up.

Legs up the Wall

Editor's Note: Katherine Roberts, founder of and has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at
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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.