Questions Answered - Week 4

By Katherine RobertsSeptember 9, 2005, 4:00 pm
Question:

Katherine,
I am not flexible at all. I am especially tight in my upper body, specifically my shoulders. I can not make a good turn, what muscles affect that?
Any help you can give me would be appreciated, David O.

 
Various physical restrictions contribute to a lack of shoulder turn ' hip and truck flexibility, core strength and thoracic spine mobility. To answer Davids question for this week we will focus on the upper body, specifically the shoulders, neck and pecs. It has always been my belief that regardless of ones flexibility, the most simplistic exercises offer tremendous benefits. This PAR LEVEL series of Yoga Fitness for Golfers should be practiced three times a week.
 
Neck stretch:

Yoga for Golfers

In this pose focus on move in and out of the pose very slowly and gently. Maintain the angle of the face looking forward and chin in a neutral position. Slowly bring the right ear to the right shoulder. Hold for three seconds and switch sides. To increase the intensity, press the left hand and shoulder down as you stretch the right side. Repeat three times.
 
Head turn:

Yoga for Golfers Yoga for Golfers

Slowly turn the head to the right and press GENTLY on the chin to increase the intensity. Hold for three seconds and switch sides. Repeat three times.
 
Shoulder shrugs:

Yoga for Golfers Yoga for Golfers

Inhale as you lift the shoulders towards the ears. Exhale and roll the shoulder blades together and DOWN the back. Repeat five times.
 
Rhomboid stretch:

Yoga for Golfers

Place the feet wider than hip width apart, bend the knees and draw the navel towards the spine. Lift the arms slightly below shoulder height and clasp the hands together, palms facing inward. Inhale deeply and on the exhale press the hands away from the body. Focus on the stretch in the rhomboids or upper back. Hold for three seconds, relax and repeat five times.
 
Twisting table pose:

Yoga for Golfers Yoga for Golfers

Begin on all fours and engage the core abdominals. Inhale as you lift your right arm up, twisting from the lower belly. Exhale as you thread the right arm under the left shoulder. Allow the right shoulder and right ear to rest on the floor. Hold for five breaths and switch sides.
 
Standing chest opener with hamstring stretch:

Yoga for Golfers

Place the feet four feet apart, revolving the legs and feet inward (pigeon toe the feet). Clasp the hands behind the back. If necessary grasp a towel or golf club to place the hands as close together as possible. Inhale as you engage the core abdominals. Exhale and roll the shoulder together. Repeat five times. To increase the intensity, fold forward. Engage the quadriceps and adductor muscles.
 
Downward facing puppy:

Yoga for Golfers

Place the fingers at the top of your mat. Sit back onto your heels and press the hands into the mat. Focus on the stretch in the shoulders. Relax the neck and breathe deeply for five breaths. Relax and repeat three times.
 
Katherine Roberts Fitness Performance Golf School, October 28th and 29th in Scottsdale, AZ. is a great opportunity for personalized instruction. Partnered with the Kostis-McCord Learning Center, Paul Trittler, Director of Instruction and Golf Magazine Top 100 Instructor and Katherine will provide a full golf bio-mechanical assessment. You will receive a fitness program specifically designed to optimize your golf performance and overall health. To register go to www.KRTotalFitness.com for more details.
 
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    Katherine Roberts - Total FitnessEditor'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 Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
  • Getty Images

    Sharma closes on Monday, wins Joburg Open

    By Associated PressDecember 11, 2017, 12:43 pm

    JOHANNESBURG – Shubhankar Sharma won his first European Tour title by a shooting 3-under 69 Monday in the final round of the weather-delayed Joburg Open.

    The 21-year-old Indian resumed his round on the eighth green after play was halted early Sunday afternoon because of storms. He parred that hole, birdied No. 9 and made par on every hole on the back nine.


    Full-field scores from the Joburg Open


    Sharma finished at 23-under 264, three strokes ahead of the pack, and qualified for next year's British Open, too.

    ''I actually wasn't going to come here about a week ago ... so I'm really happy that I came,'' said Sharma, who shot 61 in the second round. ''I don't think I'm ever going forget my first time in South Africa.''

    Erik van Rooyen (66) was second, three strokes ahead of Shaun Norris (65) and Tapio Pulkkanen (68).

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 11, 2017, 12:30 pm
    Getty Images

    Sharma among three Open qualifiers at Joburg Open

    By Will GrayDecember 11, 2017, 12:16 pm

    Shubhankar Sharma earned his first career European Tour win at the rain-delayed Joburg Open and punched his ticket to The Open in the process.

    Sharma returned to Randpark Golf Club Monday morning after storms washed out much of the scheduled final day of play. Beginning the re-start with a four-shot lead, he hung on to win by three over South Africa's Erik Van Rooyen.

    Both men can make travel plans for Carnoustie next summer, as this was the second event in the Open Qualifying Series with three spots available for players not otherwise exempt who finished inside the top 10. The final spot went to Shaun Norris, who tied for third with Finland's Tapio Pulkkanen but had a higher world ranking (No. 192) than Pulkkanen (No. 197) entering the week.

    The Joburg Open was the final official European Tour event of the year. The next tournament in the Open Qualifying Series will be the SMBC Singapore Open in January, where four spots at Carnoustie will be up for grabs.

    Newsmaker of the Year: No. 6, Dustin Johnson

    By Golf Channel DigitalDecember 11, 2017, 12:00 pm

    Only Dustin Johnson could win four times in 2017 and it still feels as though he underachieved.

    That’s unfair, perhaps, but it’s a testament to Johnson’s awesome ability – and his incredible run of form last spring – that observers can’t help but shake the feeling that his year could have been even better.

    In February, he rose to the top of the world rankings for the first time, the culmination of a long, bizarre journey in which he often battled himself (through major blunders and, reportedly, drug-related suspensions) as much as his peers. Johnson’s blowout victory at Riviera was his first of three consecutive titles (including two WGCs), as he achieved Tiger-like levels of dominance and rolled into the Masters as the prohibitive favorite.


    Full list of 2017 Newsmakers of the Year


    Expectations for this star-crossed talent are always different, and so the surprise wasn’t that he blew that major but that he didn’t even give himself a chance. In one of the biggest stunners of the year, Johnson’s manager announced on the eve of the first round that his client had suffered a back injury while slipping on a set of stairs in his rental house. Just like that, the year’s first major was thrown into chaos, with Johnson unable to play – the line of demarcation in his good-but-not-great year.

    Though he added a playoff victory at the end of the season, Johnson failed to factor in any of the remaining three majors and was surprisingly inconsistent, perhaps because of swing compensations after the injury.

    Would DJ have denied Sergio Garcia a green jacket? Would he have created even more separation at the top of the world rankings? Would he have defended his Player of the Year title? Unfortunately, we’ll never know.

    In typical DJ fashion, he left us to ponder what could have been.

    Johnson becomes world No. 1, starts season with three straight wins

    Article: Johnson officially ascends to No. 1 for first time with Riviera win

    DJ on reaching No. 1: 'It's been a long journey'

    View from the top: How long will DJ stay at No. 1?

    Article: DJ's star once again shines brightest at WGC-Mexico

    DJ on win: 'Means a lot' with the pressure of No. 1

    DJ breaks it down: How No. 1 won WGC-Mexico

    Video: DJ withstands Rahm's rally to win WGC-Match Play final

    DJ on beating Rahm: 'I didn't give him anything'

    Johnson: 'I definitely didn't play my best today'


    Johnson enters Masters as odds-on favorite, withdraws after falling down stairs

    Article: After uneasy warmup, DJ withdraws from Masters

    Article: Johnson installed as Masters betting favorite

    Article: DJ injures back in fall, hopes to play Masters

    DJ on Masters WD: 'Want to play ... it sucks'

    DJ: 'I was playing the best golf of my career'


    DJ welcomes second child with fiancée Paulina Gretzky

    DJ, Paulina welcome baby boy before U.S. Open

    It's a(nother) boy! DJ-Paulina's gender reveal


    This and that: DJ and Paulina in 2017

    DJ, Paulina make new music video on ski vacation

    DJ, Paulina unwind with Bahamas vacay

    DJ: 'Absolutely' no input on Paulina's social media

    Watch: Paulina shows off pretty swing at TopGolf


    Johnson adds fourth win of season, blows chance at fifth

    As good as it gets: DJ-Outduels Spieth at Northern Trust

    Johnson's HSBC collapse surprising, but not major

    DJ beats Spieth in playoff to earn fourth win of year

    Burr: 'For a great win there is an epic collapse'