Posture Series - Week 1

By Katherine RobertsAugust 20, 2004, 4:00 pm
Over the last four weeks our focus has been on strengthening the core abdominals. This week begins a series of exercises that will enhance your posture ' a perfect addition to your core exercises. It is difficult to support the spine without a strong core so you are now ready to begin working on your posture.
 
There are many components that effect poor posture; aging, a sedentary lifestyle, ineffective training methods that cause an imbalance in the body and repetitive functions such as sitting at a computer or swinging a golf club. Poor posture is now epidemic effecting adults and children and has a direct correlation to the 91 billion dollars a year spent in healthcare costs relating to back pain. (I suggest you share this series with your children and grandchildrenyou can never start too soon.)
 
Here are a few assessment tools to evaluate your current state of posture:
  1. Stand in front of a mirror and allow your body to come to a natural state of posture. If you upper back is rounded and your shoulders internally rotate the back of your hands will face the mirror. If this is the case you need to work on your posture.

  2. Sit on the edge of a chair, cross your arms in front, elbows lifted to shoulder height. Allow your body to move into a natural, relaxed position. Rotate your body as far as possible to the right, torso first, followed by your neck and head. Mark you ability to rotate. Repeat on the other side.

  3. Repeat #2 but now pull the navel in towards the spine, sit up as tall as possible and rotate to the right again. Notice you ability to increase your range of motion requires much less effort with a straight spine, verses a compressed spine. This is our goal!
In this series we will look at the definitions of good postural alignment, static and dynamic posture and posture in your golf swing.
 
Static posture is defined as your posture at a resting position. Meaning your natural posture (the way you sit or stand when no one is looking). It is critical that your static posture be in the correct position for this is the state from which dynamic posture will evolve. It is like building a house, if the foundation is lacking strength so will the structure that sits atop the foundation.
 
This weeks exercise will focus on the pecs or chest muscles as well as the rhomboids or upper back.
 
Par Level

Posture

Begin with the left foot forward, right leg back as you bring your left palm to the wall behind you.
 
Birdie & Eagle Level

Posture

Inhale, pressing your palm (and if possible your entire arm) into the wall, pressing the chest towards the front of the room. This will activate the muscles. Hold for a count of five, exhale and move slightly deeper into the stretch. Repeat this five to ten times. If you are very tight in the chest area you may then hold the pose for a count of twenty seconds. Switch sides.
 
On-course tip: Use the vertical stanchion of the golf cart as leverage on the course to keep your chest and upper back flexible during the round.
 
Do this exercise everyday in the morning. It is a great way to open the chest, wake up the breathing and prepare you for a round of golf.
 
Katherine Roberts - Total FitnessCheck out Katherines new web site @ www.KRTotalFitness.com.
 

Tune in Monday evenings for The Golf Channel's Your Game Night for more fitness tips from Katherine. Contact her with any questions or comments @ info@yogaforgolfers.com and she may answer your questions on air.
 
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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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    Montana parents can't watch kids play high school golf

    By Grill Room TeamDecember 11, 2017, 9:47 pm

    Well, this is a one new one.

    According to a report from KTVQ in Montana, this line in the Montana State High School Association rule book all but forbids spectators from observing high school golf in that state:

    “No spectators/fans are allowed on the course except for certain locations as designated by the tournament manager and club professional.”

    Part of the issue, according to the report, is that most courses don't bother to designate those "certain locations" leaving parents unable to watch their kids compete.

    “If you tell a parent that they can’t watch their kid play in the Thanksgiving Day football game, they would riot,” Chris Kelley, a high school golf parent, told KTVQ.

    The report lists illegal outside coaching as one of the rule's chief motivations, but Montana State women's golf coach Brittany Basye doesn't quite buy that.

    “I can go to a softball game and I can sit right behind the pitcher. I can make hand signals,” she is quoted in the report. “I can yell out names. I can do the same thing on a softball field that might affect that kid. Football games we can yell as loud as we want when someone is making a pass or a catch.”

    The MHSA has argued that unlike other sports that are played in a confined area, the sprawling nature of a golf course would make it difficult to hire enough marshals to keep unruly spectators in check.

    Meanwhile, there's a lawyer quoted in the report claiming this is some kind of civil rights issue.

    Worth note, Montana is one of only two states that doesn't allow spectators on the course. The other state, Alaska, does not offer high school golf.

    PGA Tour suspends Hensby for anti-doping violation

    By Golf Channel DigitalDecember 11, 2017, 8:02 pm

    Mark Hensby has been suspended for one year by the PGA Tour for violating the Tour’s anti-doping policy by failing to provide a sample after notification.

    The Tour made the announcement Monday, reporting that Hensby will be eligible to return on Oct. 26, 2018.

    The statement reads:

    The PGA Tour announced today that Mark Hensby has violated the Tour Anti-Doping Policy for failing to provide a drug testing sample after notification and has been suspended for a period of one year. He will be eligible to return on Oct. 26, 2018.

    Hensby, 46, won the John Deere Classic in 2004. He played the Web.com Tour this past year, playing just 14 events. He finished 142nd on the money list. He once ranked among the top 30 in the Official World Golf Ranking but ranks No. 1,623 today.

    The Sunshine Tour recently suspended player Etienne Bond for one year for failing a drug test. Players previously suspended by the PGA Tour for violating the anti-doping policy include Scott Stallings and Doug Barron.

    The PGA Tour implemented revisions to its anti-doping program with the start of the 2017-18 season. The revisions include blood testing and the supplementation of the Tour’s prohibited list to include all of the substances and methods on the World Anti-Doping Agency prohibited list. As part of this season’s revisions, the Tour announced it would also begin reporting suspensions due to recreational drug use.

    The Tour said it would not issue further comment on Hensby's suspension.

    Good time to hang up on viewer call-ins

    By Randall MellDecember 11, 2017, 7:40 pm

    Golf announced the most massive layoff in the industry’s history on Monday morning.

    Armchair referees around the world were given their pink slips.

    It’s a glorious jettisoning of unsolicited help.

    Goodbye and good riddance.

    The USGA and R&A’s announcement of a new set of protocols Monday will end the practice of viewer call-ins and emails in the reporting of rules infractions.

    “What we have heard from players and committees is ‘Let’s leave the rules and administration of the event to the players and those responsible for running the tournament,’” said Thomas Pagel, the USGA’s senior director of rules and amateur status.

    Amen.

    The protocols, formed by a working group that included the PGA Tour, LPGA, European Tour, Ladies European Tour and the PGA of America, also establish the use of rules officials to monitor the televised broadcasts of events.

    Additionally, the protocols will eliminate the two-shot penalty when a player signs an incorrect scorecard because the player was unaware of a violation.



    Yes, I can hear you folks saying armchair rules officials help make sure every meaningful infraction comes to light. I hear you saying they make the game better, more honest, by helping reduce the possibility somebody violates the rules to win.

    But at what cost?

    The chaos and mayhem armchair referees create can ruin the spirit of fair play every bit as much as an unreported violation. The chaos and mayhem armchair rules officials create can be as much a threat to fair play as the violations themselves.

    The Rules of Golf are devised to protect the integrity of the game, but perfectly good rules can be undermined by the manner and timeliness of their enforcement.

    We have seen the intervention of armchair referees go beyond the ruin of fair play in how a tournament should be conducted. We have seen it threaten the credibility of the game in the eyes of fans who can’t fathom the stupidity of a sport that cannot separate common-sense enforcement from absolute devotion to the letter of the law.

    In other sports, video review’s timely use helps officials get it right. In golf, video review too often makes it feel like the sport is getting it wrong, because timeliness matters in the spirit of fair play, because the retroactive nature of some punishments are as egregious as the violations themselves.  

    We saw that with Lexi Thompson at the ANA Inspiration this year.

    Yes, she deserved a two-shot penalty for improperly marking her ball, but she didn’t deserve the two-shot penalty for signing an incorrect scorecard. She had no idea she was signing an incorrect scorecard.

    We nearly saw the ruin of the U.S. Open at Oakmont last year, with Dustin Johnson’s victory clouded by the timing of a video review that left us all uncertain if the tournament was playing out under an incorrect scoreboard.

    “What these protocols are put in place for, really, is to make sure there are measures to identify the facts as soon as possible, in real time, so if there is an issue to be dealt with, that it can be handled quickly and decisively,” Pagel said.

    Amen again.

    We have pounded the USGA for making the game more complicated and less enjoyable than it ought to be, for creating controversy where common sense should prevail, so let’s applaud executive director Mike Davis, as well as the R&A, for putting common sense in play.

    Yes, this isn’t a perfect answer to handling rules violations.

    There are trap doors in the protocols that we are bound to see the game stumble into, because the game is so complex, but this is more than a good faith effort to make the game better.

    This is good governance.

    And compared to the glacial pace of major rules change of the past, this is swift.

    This is the USGA and R&A leading a charge.

    We’re seeing that with the radical modernization of the Rules of Golf scheduled to take effect in 2019. We saw it with the release of Decision 34/3-10 three weeks after Thompson’s loss at the ANA, with the decision limiting video review to “reasonable judgment” and “naked eye” standards. We’re hearing it with Davis’ recent comments about the “horrible” impact distance is having on the game, leading us to wonder if the USGA is in some way gearing up to take on the golf ball.

    Yes, the new video review protocols aren’t a panacea. Rules officials will still miss violations that should have been caught. There will be questions about level playing fields, about the fairness of stars getting more video review scrutiny than the rank and file. There will be questions about whether viewer complaints were relayed to rules officials.

    Golf, they say, isn’t a game of perfect, and neither is rules enforcement, though these protocols make too much sense to be pilloried. They should be applauded. They should solve a lot more problems than they create.

    Lexi 'applaud's USGA, R&A for rules change

    By Randall MellDecember 11, 2017, 5:15 pm

    Lexi Thompson’s pain may prove to be the rest of golf’s gain.

    David Rickman, the R&A’s executive director of governance, acknowledged on Golf Channel’s "Morning Drive" Monday that the new protocols that will eliminate the use of TV viewer call-ins and emails to apply penalties was hastened by the controversy following Thompson’s four-shot penalty at the ANA Inspiration in early April. The new protocols also set up rules officials to monitor TV broadcasts beginning next year.

    “Clearly, that case has been something of a focus point for us,” Rickman said.

    Thompson reacted to the new protocols in an Instagram post.

    “I applaud the USGA and the R&A for their willingness to revise the Rules of Golf to address certain unfortunate situations that have arisen several times in the game of golf,” Thompson wrote. “In my case, I am thankful no one else will have to deal with an outcome such as mine in the future.”

    Thompson was penalized two shots for improperly returning her ball to its mark on a green during Saturday’s round after a viewer emailed LPGA officials during Sunday’s broadcast. She was penalized two more shots for signing an incorrect scorecard for her Saturday round. Thompson ultimately lost in a playoff to So Yeon Ryu.

    The new protocols will also eliminate the additional two-shot penalty a player receives for failing to include a penalty when a player was unaware of the penalty.

    Shortly after the ANA Inspiration, the USGA and R&A led the formation of a video review working group, which included the PGA Tour, LPGA, European Tour, Ladies European Tour and PGA of America.

    Also, just three weeks after Thompson was hit with the four-shot penalty, the USGA and R&A released a new Rules of Golf decision decision (34-3/10) limiting video evidence in two ways:

    1. If an infraction can’t be seen with the naked eye, there’s no penalty, even if video shows otherwise.

    2. If a tournament committee determines that a player does “all that can be reasonably expected to make an accurate estimation or measurement” in determining a line or position to play from or to spot a ball, then there will be no penalty even if video replay later shows that to be wrong.

    While the USGA and R&A said the new decision wasn’t based on Thompson’s ANA incident, LPGA players immediately began calling it the “Lexi Rule.”