Eight Week Challenge Week 5 - Upper body flexibility - COPIED

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Upper body flexibility
 
A golfer who learns to swing hard initially can usually acquire accuracy later, whereas a golfer who gets too accuracy conscious at the outset will rarely be able to make himself hit the ball harder later on.
- Jack Nicklaus
 
I often use this quote from Mr. Nicklaus because it so succinctly highlights the importance of your intention ' on and off the course. What are your goals? What do you want to draw (golf pun intended) into your game? Do you move through life with an imbalance of too power or not enough accuracy?
 
As I travel the world teaching not just fitness for golf but the subtleties of parallels of golf and life. It is often said if you want to find out about someones character, get them out on the golf course. As we conduct ourselves in life is often as we conduct ourselves on the course.
 
We are now beginning the second half of the eight week challenge and it is a time to re-evaluate your intention. Are you on path with you intention for your program? If so stay the course, if not, drop back and punt!
 
This week we move into the upper body flexibility sequence of our series. You will need a Golf Gym balance ball for this session.
 
Golf benefits of week five:
Improves shoulder turn, specifically in the backswing.
Increases club control at address and at the top of the backswing.
Supports better posture at address and throughout the entire swing.

 
To recap:
I. What you can expect from your eight week challenge:
 
Core conditioning: More stability in your abdominals- Week One
More strength and power from your lower and upper abdominals ' Week Two
 
Lower Body: More flexibility in the hips and hamstrings for more hip turn
More strength in the quads and gluts for more power
 
Upper body: More flexibility in the shoulders and upper back for more rotation
More strength in the shoulders and triceps for more control
 
Balance: Get more grounded, centered, balance helps with weight transference
Progressive balance teaches proprioception
 
The Mind: Learn to quiet your mind and visualize your desired outcome.
Restorative / re-energizing poses reduces fatigue
 
II. What you need:
An eight week commitment and an open mind.
Twenty minutes a day, four days a week.
A yoga mat
A yoga block
A Golf Gym stability ball
 
Here we go!
 
Chest / pec stretch at the wall:
Step your right foot forward, left leg back and your right hand against the wall slightly below shoulder height. Pull your navel towards your spine and on your exhalation press your right hand into the wall and your chest away from the wall. Focus on the deep stretch in the chest, not your back. Repeat ten times and switch sides.
 

 
Down dog pose with club:
Place hands on the top of the club. Step feet out wider than shoulder width apart and create a 90-degree angle from the body to the legs. Roll shoulders apart, moving the shoulders away from the ears. Hold for five to tem breaths.
Tip: If you are warming up for your round practice this pose dynamically.
 

 
Extended side angle pose:
Bend deeply into your right knee, internally rotating your left leg. Place your right elbow on your right knee and lift out of our right shoulder. Extend your left arm over your head, focusing on the stretch in the left shoulder and intercostals. Hold for ten breaths and switch sides.
 

 
More shoulder turn with the dolphin pose on the ball:
Place your elbows on the ball, body placed parallel to the floor. Pull your navel towards your spine, supporting your lumbar spine. Roll your arms away from your body, focusing on the stretch in the shoulders. Hold for three breaths and roll onto your left elbow, allowing your right arm to lift from the ball. Feel the stretch from the left shoulder to the left hip. Hold for five breaths and switch sides.
 


 
See you on The Turn, Monday nights on The Golf Channel!
 
Please e-mail me and let me know how you are progressing. I am here to support you in your new eight week commitment to excellence.
 
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    Editor'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.