Yoga Ball Fitness - Week 3 - Lower Body Flexibility

By Katherine RobertsOctober 22, 2004, 4:00 pm
In the golf swing we often focus solely on the range of motion in the upper body and torso. Although flexibility and strength in these areas are important the lower body should not be over looked. For twenty years I have been coaching professional athletes on the importance of the balance between flexibility and strength. These two yoga poses support this balance and focus on the following physical and performance issues:
 
Areas effected:
Hips and groin
Gluts
Quads
Core stabilization
Increased range of motion in the trunk
Hamstrings
Feet
Mental focus
 
Golf benefits:
Hip rotation and lower body strength for more power
Consistency
Core stability
Push off power
Swing stabilization
Balance
 
Let's begin this week's poses.....
 
Warrior II / Lunge pose on the Ball:

 
Warrior II / Lunge pose

Place the ball inline with the mid-line of your body (in alignment with your spine). Revolve the left leg inward, placing the foot at a 90 to 45 degree angle. This position is important for increasing flexibility in the ankles.
 
Warrior II / Lunge pose

Inhale as you draw the navel towards the spine, press the tailbone down to protect the back form arching and lift the ribcage up.
 
Warrior II / Lunge pose

Exhale as your bend your right knee to a 90 degree angle and bring your body to the ball. Imagine that you are squeezing the ball to activate the adductors and quads. Repeat ten times and then extend the arm, as you roll the shoulders back, squeeze the shoulder blades together and hold for a slow count of twenty (or five slow breaths). Switch sides. Repeat three sets for each side.
 
Triangle pose on the Ball:

 
Triangle pose

Place the left foot forward approximately four feet. Align the right foot so it revolves inward at a 90 degree angle. Engage the quadriceps as you press the legs into the ball for stabilization. Activate the adductors and pull the navel towards the spine as you lift he ribcage up!
 
Triangle pose

Position #1: Inhale deeply and lengthen the left side of the body as you stretch over the left leg. Note: pay attention to the alignment of the left knee. If your left hip is tight the left knee will revolve inward. Maintain a straight line from the center of the left knee to the top of the left foot.
 
Triangle pose

Position #2: Exhale as you bring the left hand to the left leg. Focus on the stretch in the lower body.
 
Triangle pose

Position #3: Inhale deeply and as you exhale revolve the ribcage towards the ceiling. Eyes can focus on the floor or towards the ceiling for a more challenging balancing position.
 
Position #4: Inhale as you come back to the position without the twisting motion, exhale and repeat five times.
 
Position #5: Now hold the pose for five more breaths.
 
Switch sides and repeat.
 
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.
 
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    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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    Kelly, Sauers co-lead in Hawaii; Monty, Couples in mix

    By Associated PressJanuary 19, 2018, 3:52 am

    KAILUA-KONA, Hawaii - Fresh off a solid performance on Oahu, Jerry Kelly shot an 8-under 64 on the Big Island on Thursday to share the first-round lead at the Mitsubishi Electric Championship, the season opener on the PGA Tour Champions.

    The 51-year-old Kelly, who tied for 14th at the PGA Tour's Sony Open last week in Honolulu, birdied five of his final seven holes to shoot 30 on the back nine at Hualalai. He won twice last season, his first on the over-50 tour.

    Gene Sauers also shot 64, going bogey-free amid calm conditions. Thirty-two of the 44 players broke par in the limited-field event, which includes winners from last season, past champions of the event, major champions and Hall of Famers.

    Rocco Mediate and Colin Montgomerie were one shot back, and Fred Couples, Kevin Sutherland and Kirk Triplett were another shot behind.

    Bernhard Langer, defending the first of his seven 2017 titles, was in the middle of the pack after a 69.

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    Rahm (62) fires career low round

    By Will GrayJanuary 19, 2018, 12:03 am

    The scores were predictably low during the opening round of the CareerBuilder Challenge, where the top-ranked player in the field currently sits atop the standings. Here's how things look after the first day in Palm Springs as Jon Rahm is out to an early advantage:

    Leaderboard: Jon Rahm (-10), Austin Cook (-9), Andrew Landry (-9), Jason Kokrak (-9), Brandon Harkins (-8), Martin Piller (-8), Aaron Wise (-8), Beau Hossler (-8)

    What it means: Rahm is coming off a runner-up finish two weeks ago at Kapalua, and he picked up right where he left off with a 10-under 62 at La Quinta Country Club. It marked his lowest career round on the PGA Tour, and it gave him a one-shot lead heading to the Nicklaus Tournament Course. Cook is the only player within two shots of Rahm who has won already on Tour.

    Round of the day: Rahm got off to a fast start, playing his first seven holes in 6 under, and he made it around La Quinta without dropping a shot. The 62 bettered his previous career low on Tour by two shots and it included an eagle on the par-5 fifth hole to go along with eight birdies.

    Best of the rest: Cook was a winner earlier this season at the RSM Classic, and he's now in the mix for trophy No. 2 following a 9-under 63 on the Nicklaus Tournament Course. Like Rahm, he opened with a seven-hole stretch at 6 under and turned in a scorecard without a bogey. He'll now head to the more difficult Stadium Course for his second round.

    Biggest disappointment: Patrick Reed blitzed the three-course rotation in Palm Springs en route to his first career Tour title back in 2014, but he's unlikely to repeat that feat after opening with a 2-over 74 on the Nicklaus Tournament course. Reed made only one birdie against three bogeys and was one of only 32 players in the 156-man field who failed to break par in the opening round.

    Main storyline heading into Friday: Rahm deserves the spotlight, as he entered the week as one of the event's headliners and did nothing to lose that billing in the opening round. But the pack of contenders is sure to keep pace, while players like Phil Mickelson (-2) will look to put up a low score in order to build some momentum heading into the weekend.

    Shot of the day: Wesley Bryan's 7-under 65 on the Nicklaus Tournament course was helped in large part by an eagle on the par-4 10th, where he holed a 54-degree wedge from 112 yards away. Bryan went on to birdie the next hole amid a five-hole stretch of 5 under play.

    Quote of the day: "Shot 10 under par. There's not much more I can ask for." - Rahm

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    Recent winner Cook contending at CareerBuilder

    By Will GrayJanuary 18, 2018, 11:45 pm

    Patton Kizzire is currently the only two-time PGA Tour winner this season, but Austin Cook hopes to join him this week at the CareerBuilder Challenge.

    Cook won for the first time in November at the RSM Classic, a victory that catapaulted him from the Web.com Tour graduate category into an entirely new echelon. Cook notched a pair of top-25 finishes over the last two weeks in Hawaii, and he's again in the mix after an opening 63 on the Nicklaus Tournament Course left him one shot behind Jon Rahm.

    "Today was great," Cook told reporters. "The conditions were perfect, but I always loved desert golf and I was just hitting the ball well and seeing good lines on the greens and hitting good putts."

    Cook got off to a fast start, playing his first seven holes in 6 under highlighted by an eagle on the par-5 fourth hole. He briefly entertained the notion of a sub-60 round after birdies on Nos. 10 and 11 before closing with six pars and a birdie.


    CareerBuilder Challenge: Articles, photos and videos


    Cook was a relative unknown before his victory at Sea Island earlier this season, but now with the flexibility and confidence afforded by a win he hopes to build on his burgeoning momentum this week in California.

    "That was a big, proud moment for myself, knowing that I can finish a tournament," Cook said. "I think it was one of those things that I've proven to myself that now I can do it, and it just meant the world to me."

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    Photo: Fleetwood's phone cover is picture of Bjorn

    By Jason CrookJanuary 18, 2018, 11:40 pm

    There's phone covers and then there are Phone Covers.

    Paul Casey has himself a Phone Cover, showing off the protective case that features a picture of his wife at last year's U.S. Open.

    Now, it appears, Tommy Fleetwood has joined the movement.

    Fleetwood, last year's season-long Race to Dubai winner, has a phone cover with a picture of Ryder Cup captain Thomas Bjorn on it. And not even a current Thomas Bjorn. This is a young Bjorn. A hair-having Bjorn.

    @tommyfleetwood_1

    A post shared by Alex Noren (@alexnoren1) on

    The 26-year-old is a virtual lock for this year's European Ryder Cup team, but just in case, he's carrying around a phone with a picture of the team captain attached to the back of it.

    It's a bold strategy, Cotton. Let's see if it pays off for him.