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
BIRDIE / EAGLE Level

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
PAR / BIRDIE / EAGLE Levels

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
PAR / BIRDIE / EAGLE Levels

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
PAR / BIRDIE / EAGLE Levels

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.
     
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    Hadwin returns to site of last year's 59

    By Will GrayJanuary 17, 2018, 11:04 pm

    Adam Hadwin had a career season last year, one that included shooting a 59 and winning a PGA Tour event. But those two achievements didn't occur in the same week.

    While Hadwin's breakthrough victory came at the Valspar Championship in March, it was at the CareerBuilder Challenge in January when he first made headlines with a third-round 59 at La Quinta Country Club. Hadwin took a lead into the final round as a result, but he ultimately couldn't keep pace with Hudson Swafford.

    He went on to earn a spot at the Tour Championship, and Hadwin made his first career Presidents Cup appearance in October. Now the Canadian returns to Palm Springs, eager to improve on last year's result and hoping to earn a spot in the final group for a third straight year after a T-6 finish in 2016.

    "A lot of good memories here in the desert," Hadwin told reporters. "I feel very comfortable here, very at home. Lots of Canadians, so it's always fun to play well in front of those crowds and hopefully looking forward to another good week."

    Hadwin's 59 last year was somewhat overshadowed, both by the fact that he didn't win the event and that it came just one week after Justin Thomas shot a 59 en route to victory at the Sony Open. But he's still among an exclusive club of just eight players to have broken 60 in competition on Tour and he's eager to get another crack at La Quinta on Saturday.

    "If I'm in the same position on 18, I'm gunning for 58 this year," Hadwin said, "not playing safe for 59."

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    Rahm: If I thought like Phil, I could not hit a shot

    By Will GrayJanuary 17, 2018, 10:39 pm

    When it comes to Jon Rahm and Phil Mickelson, there are plenty of common bonds. Both starred at Arizona State, both are now repped by the same agency and Rahm's former college coach and agent, Tim Mickelson, now serves full-time as his brother's caddie.

    Those commonalities mean the two men have played plenty of practice rounds together, but the roads quickly diverge when it comes to on-course behavior. Rahm is quick, fiery and decisive; Mickelson is one of the most analytical players on Tour. And as Rahm told reporters Wednesday at the CareerBuilder Challenge, those differences won't end anytime soon.

    "I don't need much. 'OK, it's like 120 (yards), this shot, right," Rahm said. "And then you have Phil, it's like, 'Oh, this shot, the moisture, this going on, this is like one mile an hour wind sideways, it's going to affect it one yard. This green is soft, this trajectory. They're thinking, and I'm like, 'I'm lost.' I'm like, 'God if I do that thought process, I could not hit a golf shot.'"


    CareerBuilder Challenge: Articles, photos and videos


    The tactics may be more simplified, but Rahm can't argue with the results. While Mickelson is in the midst of a winless drought that is approaching five years, Rahm won three times around the world last year and will defend a PGA Tour title for the first time next week at Torrey Pines.

    Both men are in the field this week in Palm Springs, where Mickelson will make his 2018 debut with what Rahm fully expects to be another dose of high-level analytics for the five-time major winner with his brother on the bag.

    "It's funny, he gets to the green and then it's the same thing. He's very detail-oriented," Rahm said of Mickelson. "I'm there listening and I'm like, 'Man, I hope we're never paired together for anything because I can't think like this. I would not be able to play golf like that. But for me to listen to all that is really fun."

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    DJ changes tune on golf ball distance debate

    By Will GrayJanuary 17, 2018, 9:16 pm

    World No. 1 Dustin Johnson is already one of the longest hitters in golf, so he's not looking for any changes to be made to golf ball technology - despite comments from him that hinted at just such a notion two months ago.

    Johnson is in the Middle East this week for the Abu Dhabi HSBC Championship, and he told BBC Sport Wednesday that he wouldn't be in favor of making changes to the golf ball in order to remedy some of the eye-popping distances players are hitting the ball with ever-increasing frequency.

    "It's not like we are dominating golf courses," Johnson said. "When was the last time you saw someone make the game too easy? I don't really understand what all the debate is about because it doesn't matter how far it goes; it is about getting it in the hole."

    Johnson's rhetorical question might be answered simply by looking back at his performance at the Sentry Tournament of Champions earlier this month, an eight-shot romp that featured a tee shot on the 433-yard 12th hole that bounded down a slope to within inches of the hole.

    Johnson appeared much more willing to consider a reduced-distance ball option at the Hero World Challenge in November, when he sat next to tournament host Tiger Woods and supported Woods' notion that the ball should be addressed.

    "I don't mind seeing every other professional sport, they play with one ball. All the pros play with the same ball," Johnson said. "In baseball, the guys that are bigger and stronger, they can hit a baseball a lot further than the smaller guys. ... 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."

    Speaking Wednesday in Abu Dhabi, Johnson stood by the notion that regardless of whether the rules change or stay the same, he plans to have a leg up on the competition.

    "If the ball is limited then it is going to limit everyone," he said. "I'm still going to hit it that much further than I guess the average Tour player."

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    LPGA lists April date for new LA event

    By Golf Channel DigitalJanuary 17, 2018, 8:18 pm

    The LPGA’s return to Los Angeles will come with the new Hugel-JTBC Open being played at Wilshire Country Club April 19-22, the tour announced Wednesday.

    When the LPGA originally released its schedule, it listed the Los Angeles event with the site to be announced at a later date.

    The Hugel-JTBC Open will feature a 144-player field and a $1.5 million purse. It expands the tour’s West Coast swing, which will now be made up of four events in California in March and April.

    The LPGA last played in Los Angeles in 2005. Wilshire Country Club hosted The Office Depot in 2001, with Annika Sorenstam winning there.