Fit for Winter 2006 - Week 4

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At the moment I am writing to you from Hawaii as we prepare for the Mercedes Championships. There is an excitement in the air as the 2006 season gets under way. Professional golfers have been training during the off-season in order to start the year in top physical condition. Even if you haven't yet gotten serious about your golf fitness this winter, do not despair. Take a deep breath, refocus, and evaluate your goals. Being realistic with your time and objectives sets you up for success. Today is a new day!
 

Hip Flexibility
 
The fourth week of our program adds yoga-based flexibility conditioning for the hips and glutes. The golf swing requires proper hip rotation to generate power, speed, and balance from the hips. Additionally your low back health and endurance on the course correlate to hip flex and strength. (More on hip strength in the coming weeks)
 
The following yoga poses incorporate use of the balance ball and a wall. You will feel a stretch in the hip flexors, glutes, piriformis, psoas, adductors, and abductors. As always, deep breathing is the most important function of the practice of yoga and is a powerful tool for keeping the body free from tension.
 
Are you ready? Lets begin...
 
Dynamic Window Washers
Par Level

Bend the knees and place the feet wider then your yoga mat. Allow your knees to fall to the left on the inhalation, return the legs to the starting position on the exhalation. Switch sides and repeat; moving dynamically five times on each side.
 
Yoga for Golfers

Yoga for Golfers

Yoga for Golfers

 
Static Window Washers
Par / Birdie Level

Allow the legs to fall to the left and place the left foot on top of the right knee. Engage the right glute and press the right hip toward the ceiling. Hold for five breaths and switch sides.
 
Yoga for Golfers

 
Dynamic Pigeon Pose with the ball
Par Level

Place your left leg on the ball and the right foot on the outside of the left knee. Press the naval toward the spine as you engage the core stabilizer abdominal muscles. Inhale as you roll the ball toward yourself, focusing on the stretch in the right hip. Repeat 10 times and switch sides.
 
Yoga for Golfers

Yoga for Golfers

Yoga for Golfers

Yoga for Golfers

 
Bound Angle Pose at the wall
Par / Birdie Level

Sit on a towel (this places the hips higher than the knees) and bring your entire spine against the wall. Inhale, draw the navel toward the spine, lift the ribcage up and roll the shoulders back. Exhale as you gently press the hands down on the knees. Relax and repeat five to ten times, increasing the intensity of the stretch.
 
Yoga for Golfers

 
I look forward to seeing you on the Golf Channel, live from the PGA Merchandise Show. I will be sharing with you all the latest innovations in products related to health, fitness and wellness.
 
Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    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@KRTotalFitness.com or visit www.KRTotalFitness.com.