As in all my fitness programs, I incorporate varying styles of flexibility and strength conditioning - - dynamic, static, active elongation and explosive. This weeks focus is on slow, however intense, abdominal training.
Golf benefits of working the core:
The following yoga poses are beneficial for all ages, specifically intended for senior golfers, and all levels of fitness.
Place your body on the yoga mat with the knees bent and feet flat on the floor. Before beginning the oblique crunches as demonstrated in the photo, begin by pressing the navel towards the spine while maintaining a slight curve in the lumbar spine. Inhale deeply and on the exhalation, SLOWLY lift the right leg off the floor. The most important aspect of this exercise is the stability in the core. Maintain the curved spine angle while utilizing your core to lift the leg. Switch sides and repeat ten times.
Adjust your focus now to the oblique abdominals. Follow the photo as you lift the right shoulder to the left knee. Switch sides and repeat ten times or until muscle failure.
Place the hands directly under the shoulders and the knees directly under the hips. Relax the cervical spine by maintaining a neutral head position. Inhale deeply and on the exhalation pull the navel towards the spine. This action is done with a rapid and forceful movement. The exhalation is through the nose and sounds as if you are directing someone to be quiet. Note: the sound is a forceful ssshh. Do not allow the spine to move which forces the engagement of the abdominals.
Repeat as many times as possible, ultimately working up to 50 repetitions.
This pose will be practiced every week as the counter pose for core exercises. Place a yoga block under the tail bone as represented in the photo. Focus on the extension of the front of the body. You should not feel a restriction in the lumbar spine. Allow the body to rest on the yoga block for three to five minutes. Breathe deeply in and out through the nose.
Combine last week's Pilates roll and Sphinx pose with this weeks series as you build your core strengthening program.