The Roberts Flex-Fit Method for Golf Turn you shoulders

By Katherine RobertsJuly 9, 2008, 4:00 pm


 
Welcome to the next evolution in golf fitness ' The Roberts Flex-Fit Method
 
One thing I know for sure is that everything changes. Nothing stays the same including our bodies and what our body requires to stay healthy and fit. What we strived for in our twenties changes in our thirties, forties and so on. When I watch advertising for fitness products it is obvious they are targeting a very specific demographic of our society, primarily a younger generation who are looking for the perfect beach body. Considering the demographic of the average golfer and taking into consideration that by the year 2010, 50% of the United States will be over the age of fifty are these messages from advertisers really offering solutions? Rock hard abs? Of course, who doesnt want rock hard abs? What about powerful posture, strong, flexible, lean bodies, capable of helping us play our best golf as well as sustaining us through life with energy, mental acuity, a deep sense of overall wellness and purpose? How about a fitness program that teaches you ways to manage your energy, on and off the course, supports peak performance and life long enjoyment of the game we love so much? How about a program that recognizes the importance of rest and recovery? Here it is!
 
During my twenty years of experience as a coach, motivator, fitness and yoga instructor my students run the gamete from juniors to seniors, the physically challenged to high performance professional athletes. This experience as well as my own personal journey helped me develop a brand new golf specific fitness program, The Roberts Flex-Fit Method (RFFM), a unique, hybrid performance program for golf and over all wellness
 
Coming next month.Take me with you wherever you go!
More information to follow!

 
Our methodology directly connects our fitness tips with a golf specific challenge. My personal feeling is that every golf tip should accompany a fitness tip! This week I am referencing an article in the June 2008 issue of Golf Magazine, specifically a tip for senior golfers. The article describes the loss of power and distance most senior golfers experience and suggests that the way to increase distance is to Turn your shoulders, Swing your arms.
 
Through 3D we understand the transference of power generation from the lower body, through the hips, trunk, shoulders and hands. Although the writer is looking for a way senior golfers can get a quick fix of more power, my suggestion is to increase the range of motion in the trunk (this is part of the solution, not the entire solution). For the complete core workout check out my DVD, More Power and Distance @ www.KRTotalFitness.com
 
Lets get started!
 
Seated spinal twist:
Sit on the edge of your chair, legs placed approximately hip width apart. Isometrically squeeze the legs together (if you have towel place it between the knees), pull the navel in as you engage the core and lift the ribcage off the waist. Tip: try to maintain a stable lower body so your trunk and shoulders rotate around your hips. Inhale deeply and on your exhalation rotate from the base of the trunk through the shoulders. Place the right hand on the left knee and hold for five deep breaths, moving slightly deeper into the stretch with each exhalation and switch sides.
 


 

Lunge with torso twist:
Place the right leg in lunge position, left leg slides back with a towel placed under your knee. Tip: Place the right knee angle at ninety degrees, the left knee angle needs to be at a greater than ninety degree angle. Pull the navel in as you engage the core. Extend the arms to shoulder height. Inhale deeply and on your exhale twist to the right. Try to minimize the lower body movement. Switch sides, moving with the breath and focus on the stretch / re-coil action in the trunk. Note: you will also feel the shoulders working in this exercise. Repeat ten times and switch sides.
 
Tip: Once you feel you have the action mastered you can increase the speed of the exercise. Focus on your form, stabilizing the lower body and focusing on the stretch in the trunk, lats and shoulders!
 


 

Seated spinal rotation with extended leg:
Sitting as tall as possible, extend the left leg, placing the right foot on the outside of the left knee. Bring the left arm behind the back and use the arm as leverage to straighten the spine. Move the pelvis over the hips, bringing the right hand on the left knee. Hold for five deep breaths, moving deeper on the exhalation. Switch sides.
 


 

Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
 
Related Links:

  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
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    Koepka (wrist) likely out until the Masters

    By Ryan LavnerJanuary 19, 2018, 9:08 pm

    Defending U.S. Open champion Brooks Koepka is expected to miss at least the next two months because of a torn tendon in his left wrist.

    Koepka, who suffered a partially torn Extensor Carpi Ulnaris (ECU), is hoping to return in time for the Masters.

    In a statement released by his management company, Koepka said that doctors are unsure when the injury occurred but that he first felt discomfort at the Hero World Challenge, where he finished last in the 18-man event. Playing through pain, he also finished last at the Tournament of Champions, after which he underwent a second MRI that revealed the tear.

    Koepka is expected to miss the next eight to 12 weeks.

    “I am frustrated that I will now not be able to play my intended schedule,” Koepka said. “But I am confident in my doctors and in the treatment they have prescribed, and I look forward to teeing it up at the Masters. … I look forward to a quick and successful recovery.”

    Prior to the injury, Koepka won the Dunlop Phoenix and cracked the top 10 in the world ranking. 

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    Cut Line: Color Rory unafraid of the Ryder Cup

    By Rex HoggardJanuary 19, 2018, 7:09 pm

    In this week’s edition, Rory McIlroy gets things rolling with some early Ryder Cup banter, Dustin Johnson changes his tune on a possible golf ball roll-back, and the PGA Tour rolls ahead with integrity training.


    Made Cut

    Paris or bust. Rory McIlroy, who made his 2018 debut this week on the European Tour, can be one of the game’s most affable athletes. He can also be pointed, particularly when discussing the Ryder Cup.

    Asked this week in Abu Dhabi about the U.S. team, which won the last Ryder Cup and appears to be rejuvenated by a collection of new players, McIlroy didn’t disappoint.

    “If you look at Hazeltine and how they set the course up – big, wide fairways, no rough, pins in the middle of greens – it wasn’t set up for the way the Europeans like to play,” McIlroy said. “I think Paris will be a completely different kettle of fish, so different.”

    McIlroy has come by his confidence honestly, having won three of the four Ryder Cups he’s played, so it’s understandable if he doesn't feel like an underdog heaidng to Paris.

    “The Americans have obviously been buoyant about their chances, but it’s never as easy as that,” he said. “The Ryder Cup is always close. It always comes down to a few key moments, and it will be no different in Paris. I think we’ll have a great team and it definitely won’t be as easy as they think it’s going to be.”

    September can’t get here quick enough.

    Mr. Spieth goes to Ponte Vedra Beach. The Tour announced this year’s player advisory council, the 16-member group that works with the circuit’s policy board to govern.

    There were no real surprises to the PAC, but news that Jordan Spieth had been selected to run for council chair is interesting. Spieth, who is running against Billy Hurley III and would ascend to the policy board next year if he wins the election, served on the PAC last year and would make a fine addition to the policy board, but it is somewhat out of character for a marquee player.

    In recent years, top players like Spieth have largely avoided the distractions that come with the PAC and policy board. Of course, we’ve also learned in recent years that Spieth is not your typical superstar.


    Made Cut-Did Not Finish (MDF)

    On second thought. In December at the Hero World Challenge, Dustin Johnson was asked about a possible golf ball roll-back, which has become an increasingly popular notion in recent years.

    “I don't mind seeing every other professional sport. They play with one ball. All the pros play with the same ball,” he said in the Bahamas. “I think there should be some kind of an advantage for guys who work on hitting it far and getting that speed that's needed, so having a ball, like the same ball that everyone plays, there's going to be, you're going to have more of an advantage.”

    The world No. 1 appeared to dial back that take this week in Abu Dhabi, telling BBC Sport, “It's not like we are dominating golf courses. When was the last time you saw someone make the game too easy?”

    Maybe it didn’t feel that way, but DJ’s eight-stroke romp two weeks ago at the Sentry Tournament of Champions certainly looked pretty easy.

    Long odds. I had a chance to watch the Tour’s 15-minute integrity training video that players have been required view and came away with a mixture of confusion and concern.

    The majority of the video, which includes a Q&A element, focuses on how to avoid match fixing. Although the circuit has made it clear there is no indication of current match fixing, it’s obviously something to keep an eye on.

    The other element that’s worth pointing out is that although the Tour may be taking the new program seriously, some players are not.

    “My agent watched [the training video] for me,” said one Tour pro last week at the Sony Open.


    Missed Cut

    Groundhog Day. To be fair, no one expected Patton Kizzire and James Hahn to need six playoff holes to decide last week’s Sony Open, but the episode does show why variety is the spice of life.

    After finishing 72 holes tied at 17 under, Kizzire and Hahn played the 18th hole again and again and again and again. In total, the duo played the par-5 closing hole at Waialae Country Club five times (including in regulation play) on Sunday.

    It’s worth noting that the playoff finally ended with Kizzire’s par at the sixth extra hole, which was the par-3 17th. Waialae’s 18th is a fine golf hole, but in this case familiarity really did breed contempt.

    Tweet of the week:

    It was a common theme last Saturday on Oahu after an island-wide text alert was issued warning of an inbound ballistic missile and advising citizens to “seek immediate shelter.”

    The alert turned out to be a mistake, someone pushed the wrong button during a shift change, but for many, like Peterson, it was a serious lesson in perspective.

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    Watch: McIlroy gives Fleetwood a birthday cake

    By Golf Channel DigitalJanuary 19, 2018, 2:58 pm

    Tommy Fleetwood turned 27 on Friday. He celebrated with some good golf – a 4-under 68 in Abu Dhabi, leaving him only two shots back in his title defense – and a birthday cake, courtesy of Rory Mcllroy.

    While giving a post-round interview, Fleetwood was surprised to see McIlroy approaching with a cake in hand.

    “I actually baked this before we teed off,” McIlroy joked.

    Fleetwood blew out the three candles – “three wishes!” – and offered McIlroy a slice.  

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    DJ shoots 64 to surge up leaderboard in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 1:48 pm

    Dustin Johnson stood out among a star-studded three-ball that combined to shoot 18 under par with just one bogey Friday at the Abu Dhabi HSBC Championship.

    Shaking off a sloppy first round at Abu Dhabi Golf Club, Johnson matched the low round of the day with a 64 that put him within four shots of Thomas Pieters’ lead.

    “I did everything really well,” Johnson said. “It was a pretty easy 64.”

    Johnson made four bogeys during an even-par 72 on Thursday and needed a solid round Friday to make the cut. Before long, he was closer to the lead than the cut line, making birdie on three of the last four holes and setting the pace in a group that also included good rounds from Rory McIlroy (66) and Tommy Fleetwood (68).

    “Everyone was hitting good shots,” McIlroy said. “That’s all we were seeing, and it’s nice when you play in a group like that. You feed off one another.” 


    Full-field scores from the Abu Dhabi HSBC Championship


    Coming off a blowout victory at Kapalua, Johnson is searching for his first regular European Tour title. He tied for second at this event a year ago.

    Johnson’s second-round 64 equaled the low round of the day (Jorge Campillo and Branden Grace). 

    “It was just really solid all day long,” Johnson said. “Hit a lot of great shots, had a lot of looks at birdies, which is what I need to do over the next two days if I want to have a chance to win on Sunday.”