Fit for Winter 2006 - Week 3

RSS

This week we expand on the core conditioning concepts utilizing a hybrid of yoga and balance ball programming. A strong and flexible core helps you to stabilize your spine angle through the entire swing plane, support a healthy back, increase consistency and reduce extraneous movements in the swing.
 
As you build your Fit for Winter & 2006 program, add this weeks exercises to the week 1 series. Before you begin these exercises review the guidelines below.
 
Guidelines for an effective yoga practice and the Fit for Winter & 2006 program are as follows:
 
1. Modify, modify, modify the pose. You should never feel pain while stretching. Slight discomfort in the muscle is acceptable.
 
2. Breathe deeply, inhaling and exhaling through the nose. Focus on the expansion and contraction of the diaphragm.
 
3. Align the body carefully. Pay close attention to maintaining the proper physical alignment.

Lets get started!
 
Pelvic tilts:

Yoga for Golfers

Place the legs around the ball and use your inner thighs (adductors) to stabilize the ball. Inhale deeply and on the exhalation press the navel towards the spine, spine towards the floor and internally rotate the pelvis. Repeat ten times.
 
Twists with focus on oblique stabilization:

Yoga for Golfers

Maintaining the stabilization of the lower abdominals in the pelvic tilt position begin to roll the ball to the right. Keep the shoulders placed on the floor and focus on the rotation in the spine. As you exhale focus on the left obliques as the muscles that initiate the movement of the ball back to the starting position. Switch sides and repeat ten times on each side. Note: Move slowly and breathe deeply.
 
Chest opener on the ball:

Yoga for Golfers

Sitting on the ball roll back so the head is supported, arms are in a relaxed position with the arms placed perpendicular to the body. Use the strength of the gluts to lift the hips parallel to the floor. Relax and focus on the stretch in the chest.
 
Intercostal stretch on the ball:

Yoga for Golfers

Place the ball under the right hip and use the legs to support the lower body. Tip: Stabilize your lower body by placing the leg against the wall. Stretch the upper arm away from the body, focusing on the stretch from the shoulders through the ribcage and down to the hip. Hold for five breaths and repeat three times. Switch sides.
 
Oblique crunches on the ball:

Yoga for Golfers

From the intercostals stretch position, place the hands behind the back. Inhale deeply and on the exhale bring the left shoulder towards the left hip. Repeat twenty times, hold in the crunch position and pulse ten more times. Switch sides.
 
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 Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.