Building Your X-Factor - Week 4

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Get More Shoulder Turn!
 
The last three weeks of Building Your X-Factor focused on increasing your range of motion and extension in the torso as well as increasing flexibility in your hips. Maintaining a proper balance of flexibility and strength in the trunk, hips and shoulders will help you generate more power and distance helping you maximize your X-Factor!
 
The fourth and last week of this series is intended to generate more turn in your shoulders. Ultimately we want the ability to turn our shoulders to a ninety degree angle. I realize that most of us will never turn like Tiger but even the slightest increase in shoulder turn will benefit your swing mechanics.
 
My suggestion is that you begin to build a workout library with this series and my archived articles. You have a tremendous amount of information at your finger tips on this website and my website www.YogaForGolfers.com. Begin to use it on a daily basis and you will see results!
 
Series Recap:
 
Week 1 ' Increase the range of motion in the trunk
Week 2 ' Develop more rotation and extension in the trunk
Week 3 ' Develop more flexibility in the hips
 
Lets get started on week four!
 
Supine chest opener on the ball:

Katherine Roberts

Begin with your back on the ball supporting the head and neck. The knees are at a ninety degree angle and the hips are parallel to the floor. Place the hands behind the neck and on the exhalation press the elbows towards the floor focusing on the stretch in the chest. Hold for three breaths and repeat ten times.
 
Note: Use your glutes and lower abdominal muscles to keep the lower body in a stable position.
 
Pec stretch on the ball:

Katherine Roberts

Begin on your knees and place the ball under the bicep with the arm bent at a ninety degree angle. Again, use your core abdominal muscles to support your lumbar spine and stabilize your trunk. Inhale deeply and on the exhalation press your arm into the ball. Hold for three seconds, relax and repeat five times. Switch sides.
 
Dolphin stretch on the ball:

Katherine Roberts

Begin on all fours, placing the elbows on the ball, hands clasped together. Draw the navel towards the spine.
 
Katherine Roberts

On your exhalation lower the upper body towards the floor focusing on the stretch in the shoulders. Hold for one breath, return to the starting position and repeat five to ten times.
 
Twisting table pose:

Katherine Roberts

Begin on all fours and draw your navel towards your spine. Inhale as you lift the right arm and hold for three deep breaths. Focus on the strength of the upper back and thoracic spine.
 
Note: This pose is extremely beneficial in increasing your shoulder turn. Try to stay in the pose for one minute before you switch sides.
 
Katherine Roberts

On the fourth breath, slide your right arm and right shoulder under your left arm. Allow your head to gently rest on the floor. Note: you should not feel any discomfort in your neck. If you cannot do this then keep your head off the floor. Switch sides.
 
Note: I practice this pose after a round of golf as it releases tension in my shoulders.
 
As always I look forward to your e-mail questions. You never know, your question may be used on Your Game Night!
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page
     
    Katherine Roberts - Yoga For GolfersEditor'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.