Yoga Ball Fitness - Week 2 - More Upper Body Flexibility

By Katherine RobertsOctober 15, 2004, 4:00 pm
Yoga Ball Fitness for Golfers is a hybrid golf fitness program incorporating yoga, core conditioning, strength training and balance. I utilize the use of a Thera-Ball which you will need for the series. Visit our Pro Shop to find the appropriate size ball for your height.
 
The Yoga Ball fitness program is all about core stabilization. When you are practicing any of the exercises you must pull your navel towards your spine, stabilize your core and focus before you begin the exercise.
 
Remember our acronym; N.T.R., Navel into the spine, Tailbone moves down as you engage or flex the gluts, and Ribcage moves up as you lift the ribcage off the waistline. Pay attention to your breathing and remember to breathe deeply, from the diaphragm.

Rolling Alligator:

Rolling Alligator

 
Set-up position: On your belly, place the arms perpendicular to the body, palms down. Your face points towards the floor so your neck is NOT hyper-extended.
 
Rolling Alligator

 
N.T.R. as you roll the body backwards and feel the stretch in the chest and shoulders. Hold for five deep breaths, switch sides and repeat three times on each side.
 
Dynamic Revolving torso / shoulder opener:

Dynamic Revolving torso / shoulder opener

 
Place the ball below the belly, enabling mobility in the upper body, specifically the shoulders. Inhale, N.T.R. and exhale, as you revolve from the base of the torso, navel area and lift the right arm up.
 
Dynamic Revolving torso / shoulder opener

 
This pose is not about just lifting the right arm up, it is about feeling the stretch from the navel to the finger tips. Inhale and return to the starting position. Repeat five times and switch sides.
 
Dynamic One-sided chest opening / shoulder pose:

Dynamic One-sided Chest opening / shoulder

 
Facing the ball, place your left arm at a ninety-degree angle. Roll on the ball so only the elbow is on the ball, not your entire arm. This will enable you to stretch deeper into the chest or pec muscles. Inhale as you roll the ball away from you. Exhale as you press your arm into the ball and hold for two deep breaths. Inhale, lighten up on the pressure and roll the ball back to the starting position. Repeat five times and switch sides.
 
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:
  • Katherine Roberts Article Archive
  • 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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    Rose leads halted Indonesian Masters; Snedeker WDs

    By Associated PressDecember 15, 2017, 2:04 pm

    JAKARTA, Indonesia - Justin Rose held a three-stroke lead at the Indonesian Masters when bad weather stopped play Friday during the second round.

    The Englishman, who shot a 10-under 62 on Thursday, had completed 13 holes and was 5 under on the day at the Royale Jakarta Golf Club course.

    Kiradech Aphibarnrat (64) was in second place.

    Brandt Snedeker withdrew wit on the 11th hole at 2 under for the day after shooting an opening 72.

    There was no reason given for his withdrawal, but the American has been affected by a rib-sternum injury for most of the season. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.

    Newsmaker of the Year: No. 2, Donald Trump

    By Golf Channel DigitalDecember 15, 2017, 1:00 pm

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    Spieth, Thomas headline winter break trip to Cabo

    By Grill Room TeamDecember 15, 2017, 1:05 am

    Justin Thomas and Jordan Spieth. Really good at golf. Really good at vacationing.

    With #SB2K18 still months away, Thomas and Spieth headlined a vacation to Cabo San Lucas, and this will shock you but it looks like they had a great time.

    Spring break veteran Smylie Kaufman joined the party, as did Thomas' roommate, Tom Lovelady, who continued his shirtless trend.

    The gang played all the hits, including shoeless golf in baketball jerseys and late nights with Casamigos tequila.

    Image via tom.lovelady on Instagram.

    In conclusion, it's still good to be these guys.