Posture Series - Week 2

By Katherine RobertsAugust 27, 2004, 4:00 pm
The four week series on posture provides exercises that support a solid, powerful address position and the ability to maintain a consistent swing plane during the dynamic phase of the golf swing. We continue this week incorporating dynamic stretching followed by static stretching.
 
Last weeks chest opening wall exercise focused primarily on flexibility. Having completed that exercise everyday for the last week I am sure you are already feeling the benefits of better posture.
 
This week we will continue our focus on flexibility and include the Locust pose; a powerful exercise for strengthening the erector spinae muscles as well as the gluts.
 
Rolling Alligator pose: All Levels

Rolling Alligator pose

In this pose it is important to maintain the torso and legs as one unit as you begin on the floor face down. Place the arms perpendicular to your body with the palms facing down.
 
Rolling Alligator pose

On the inhalation, squeeze the legs together and pull the abdominals inward. On the exhalation, slowly roll to one side. Inhale as you come back to the starting position.
 
Switch sides and repeat five times on each side. Once the dynamic series is complete, hold each side for five breaths or a slow count of ten to fifteen. Note: if you feel strain in the neck allow your head to rest on the floor.
 
Three Level Locust pose:

Locust pose

Par Level: Clasp your hands behind the back (if this is a challenge place a towel between your hands). Squeeze the legs and gluts together pressing the tops of your feet towards the floor. On the inhalation, pull the abdominals in, press the tailbone down, which will internally rotate the pelvis. On the exhalation, roll the shoulders back, slightly lifting the chest off the floor. Inhale and return to the staring position. Repeat five times and hold for five breaths.
 
Locust pose

Par Level: Lift the chest higher off the floor as you move the hands away from the gluts. Repeat the dynamic, fluid movement five times and then hold for five breaths.
 
Eagle Level: Lift the chest as high as possible off the floor and now move the hands towards the gluts. Repeat five times and hold for five to ten breaths.
 
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.
 
Related Links:
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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.
  • Newsmaker of the Year: No. 5, Sergio Garcia

    By Golf Channel DigitalDecember 12, 2017, 1:00 pm

    This was the year it finally happened for Sergio Garcia.

    The one-time teen phenom, known for years as “El Nino,” entered the Masters as he had dozens of majors beforehand – shouldered with the burden of being the best player without a major.

    Garcia was 0-for-72 driving down Magnolia Lane in April, but after a thrilling final round and sudden-death victory over Justin Rose, the Spaniard at long last captured his elusive first major title.

    The expectation for years was that Garcia might land his white whale on a British links course, or perhaps at a U.S. Open where his elite ball-striking might shine. Instead it was on the storied back nine at Augusta National that he came alive, chasing down Rose thanks in part to a memorable approach on No. 15 that hit the pin and led to an eagle.


    Full list of 2017 Newsmakers of the Year


    A green jacket was only the start of a transformative year for Garcia, 37, who heaped credit for his win on his then-fiancee, Angela Akins. The two were married in July, and months later the couple announced that they were expecting their first child to arrive just ahead of Garcia’s return to Augusta, where he'll host his first champions’ dinner.

    And while players often cling to the notion that a major win won’t intrinsically change them, there was a noticeable difference in Garcia over the summer months. The weight of expectation, conscious or otherwise, seemed to lift almost instantly. Like other recent Masters champs, he took the green jacket on a worldwide tour, with stops at Wimbledon and a soccer match between Real Madrid and Barcelona.

    The player who burst onto the scene as a baby-faced upstart is now a grizzled veteran with nearly two decades of pro golf behind him. While the changes this year occurred both on and off the course, 2017 will always be remembered as the year when Garcia finally, improbably, earned the title of major champion.


    Masters victory


    Article: Garcia defeats Rose to win Masters playoff

    Article: Finally at peace: Garcia makes major breakthrough

    Article: Garcia redeems career, creates new narrative


    Video: See the putt that made Sergio a major champ


    Green jacket tour

    Article: Take a look at Sergio's crazy, hectic media tour

    Article: Garcia with fiancée, green jacket at Wimbledon

    Article: Watch: Garcia kicks off El Clasico in green jacket


    Man of the people


    Article: SERGIO! Garcia finally gets patrons on his side

    Article: Fan finally caddies for Sergio after asking 206 times

    Article: Sergio donates money for Texas flood relief


    Article: Connelly, Garcia paired years after photo together


    Ace at 17th at Sawgrass


    Growing family

    Article: Sergio, Angela get married; Kenny G plays reception

    Article: Garcia, wife expecting first child in March 2018


    Departure from TaylorMade


    Article: Masters champ Garcia splits with TaylorMade


    Squashed beef with Paddy

    Article: Harrington: Garcia was a 'sore loser'

    Article: Sergio, Padraig had 'great talk,' are 'fine'


    Victory at Valderrama


    Article: Garcia gets first win since Masters at Valderrama

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 12, 2017, 12:30 pm
    Getty Images

    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.