Ten Week Challenge - Week 8

By Katherine RobertsFebruary 27, 2004, 5:00 pm
More Hamstrings
For the past fifteen years I have worked with thousands of golfers who all have one thing in common - tight hamstrings. Here is the good news ' your hamstrings will become more flexible regardless of your current level of inflexibility.
Tight hamstrings affect the low back as well as freedom of movement in the pelvis and hips. Lack of flexibility make it more challenging to maintain solid knee flexion ' a necessary component for balance in your stance off the tee or in the bunker.
Think of the last time your body tightened up on the golf course. Chances are it was either your low back or hamstrings. These poses should be done at least three days a week and can be applied to the golf course.
Guidelines for increasing flexibility in the hamstrings:
  • Once you are properly aligned in the pose, engage or flex the quadriceps and feet. The feet should be moving towards you as you press the heel away form you.

  • Before you fold forward, draw the navel towards the spine and sit up as tall as possible. This will increase the intensity of the stretch.

  • When folding forward attempt to hinge forwards from the hips, keeping the back as straight as possible. When you allow the back to round as you fold forward it will work the muscles of the back more than the hamstrings.

  • Remember to focus the eyes just past the feet so you dont hyper extend the neck.

  • Do not go to pain ' go half the distance in the stretch and hold for a longer duration.

Ok, now on to this week's poses.....
Standing Forward Fold ' Elbows Clasped
PAR Level

Yoga for Golfers - Standing forward fold  pose

Place feet wider than hip width apart, slightly pigeon toed. Clasp opposite hands to elbows and fold forward. Allow the head to hang, releasing the low back. Hold for five breaths, draw the navel inward and SLOWLY come back to standing.
Standing Forward Fold ' Elbows Clasped

Yoga for Golfers - Standing forward fold  pose

Same pose as above but begin to straighten the legs. Keep your weight evenly distributed over the feet. Do not hyperextend your knees. Hold for five breaths.
Head to Knee pose with strap

Yoga for Golfers - Head to Knee pose with strap

Sitting up with a straight spine extend the left foot out, bringing the right foot to the inner thigh. Place the strap on the left foot. Square the hips so you are facing your knee. Hinge at the hips and fold forward over the left leg. Remember to flex the quad and feet. Hold for ten deep breaths and switch sides.
Head to Knee pose with strap

Yoga for Golfers - Head to Knee pose with strap

Extend both legs out, flex the quads. TIP: Feel free to sit with your back against the wall for additional support. Place the strap around the feet and fold forward. Hold for ten breaths.
Supine Hand to Foot pose with strap

Yoga for Golfers - Supine hand to foot pose

Place the strap around the right foot, flexing the foot towards you. Keep the left leg bent. TIP: Keep the leg completely straight like an arrow. There is a greater value in keeping the leg close to the floor and straight than lifting the leg higher. Hold for ten breaths and switch sides.
Related Links:
  • Ten Week Challenge - Week 1
  • Ten Week Challenge - Week 2
  • Ten Week Challenge - Week 3
  • Ten Week Challenge - Week 4
  • Ten Week Challenge - Week 5
  • Ten Week Challenge - Week 6
  • Ten Week Challenge - Week 7
  • Health & Fitness Main Page
    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.
  • Day (68) just one back at Australian Open

    By Nick MentaNovember 24, 2017, 6:40 am

    Jason Day posted a second-round 68 to move himself just one off the lead held by Lucas Herbert through two rounds at the Emirates Australian Open. Here’s where things stand after 36 holes in Sydney.

    Leaderboard: Herbert (-9), Day (-8), Cameron Davis (-7), Anthony Quayle (-6), Matt Jones (-4), Cameron Smith (-4), Nick Cullen (-4), Richard Green (-4)

    What it means: Day is in search of his first worldwide victory of 2017. The former world No. 1 last visited the winner’s circle in May 2016, when he won The Players at TPC Sawgrass. A win this week would close out a difficult year for the Aussie who struggled with his game while also helping his mother in her battle with cancer. Day’s last victory on his native soil came in 2013, when he partnered with Adam Scott to win the World Cup of Golf for Australia at Royal Melbourne.

    Full-field scores from the Emirates Australian Open

    Round of the day: Herbert followed an opening 67 with a round of 66 to vault himself into the lead at The Australian Golf Club. He made six birdies, including four on his second nine, against a lone bogey to take the outright lead. The 22-year-old, who held the lead at this event last year and captured low-amateur honors in 2014, is coming off a runner-up finish at the NSW Open Championship, which boosted him from 714th to 429th in the Official World Golf Ranking. His 5-under score was matched by Dale Brandt-Richards and Josh Cabban.

    Best of the rest: Matt Jones, who won this event over Jordan Spieth and Adam Scott two years ago, turned in 4-under 67. Jones is best known to American audiences for his playoff victory at the 2014 Shell Houston Open and for holding the 36-hole lead at the 2015 PGA Championship at Whistling Straits, which was eventually won by Day. Jones will start the weekend five shots off the lead, at 4 under par.

    Biggest disappointment: Spieth has a lot of work to do this weekend if he expects to be in the title picture for the fourth year in a row. Rounds of 70-71 have him eight shots behind the lead held by Herbert. Spieth made a birdie and a bogey on each side Friday to turn in level par. The reigning champion golfer of the year has finished first, second and first at this event over the last three years.

    Storyline to watch this weekend: The Australian Open is the first event of the 2018 Open Qualifying Series. The leading three players who finish in the top 10 and who are not otherwise exempt will receive invites into next summer’s Open Championship at Carnoustie.

    Ogilvy urges distance rollback of ball

    By Golf Channel DigitalNovember 23, 2017, 8:49 pm

    Add Geoff Ogilvy to the chorus of voices calling for a distance rollback of the golf ball.

    In an interview before the start of the Emirates Australian Open, Ogilvy said a "time-out" is needed for governing bodies to deal with the issue.

    "It's complete nonsense," he said, according to an Australian website. "In my career, it’s gone from 300 yards was a massive hit to you’re a shorter hitter on tour now, legitimately short. It’s changed the way we play great golf courses and that is the crime. It isn’t that the ball goes 400, that’s neither here nor there. It’s the fact the ball going 400 doesn’t makes Augusta work properly, it functions completely wrong.’’

    Full-field scores from the Emirates Australian Open

    Ogilvy used an example from American baseball to help get his point across to an Australian audience.

    “Major League Baseball in America, they use wooden bats, and everywhere else in baseball they use aluminium bats,’’ he said. “And when the major leaguers use aluminium bats they don’t even have to touch it and it completely destroys their stadiums. It’s just comedy.

    “That’s kind of what’s happened to us at least with the drivers of these big hitters; We’ve completely outgrown the stadiums. So do you rebuild every stadium in the world? That’s expensive. Or make the ball go shorter? It seems relatively simple from that perspective.’’

    Ogilvy, an Australian who won the 2006 U.S. Open, said he believes there will be a rollback, but admitted it would be a "challenge" for manufacturers to produce a ball that flies shorter for pros but does not lose distance when struck by recreational players.

    The golf world celebrates Thanksgiving

    By Golf Channel DigitalNovember 23, 2017, 6:01 pm

    Here's a look, through social media, at how the golf world celebrates Thanksgiving.

    Lexi Thompson:

    Baking time!!

    A post shared by Lexi Thompson (@lexi) on

    David Feherty:

    Jack Nicklaus:

    GC Tiger Tracker:

    Steve Stricker:

    Golf Channel:

    Frank Nobilo:

    Ian Poulter:

    Tyrone Van Aswegen:

    Happy Thanksgiving: Biggest turkeys of 2017

    By Grill Room TeamNovember 23, 2017, 3:00 pm

    Thanksgiving brings us golf's biggest turkeys of the year. Donald Trump, Grayson Murray and a certain (now-former) tournament director headline the list. Click here or on the image below to check out all the turkeys.