Flexibility Conditioning - Week 3


Rotation Equals Power
The elusive X-factor! Jim McLeans X-factor refers to the ratio of hip rotation to shoulder rotation. According to Jim, the optimum ratio is a 45 degree hip rotation to a 90 degree shoulder rotation. Although many factors contribute to achieving this turn, hip flexibility, shoulder flexibility, core strength, etc this week we will focus on increasing the range of motion in the torso.
Rotation equals club head speed, club head speed equals power, and power equals distance!
Remember to warm- up using the exercises from week one. Move slowly, breathe deeply and align your body carefully in each pose. The following exercises require concentration. Visualize the muscles of the torso as you stretch the intercostals, expanding the ribcage, twist from the torso and turn from the trunk.
You will need a Balance Ball for this weeks yoga poses. The ball and the new expanded Balance Ball DVD workout is available on my website at www.KRTotalFitness.com.
Here we go!
Dynamic rotation with the ball:

Yoga for Golfers

Place the legs on the ball, arms are placed perpendicular to the body. Drive the navel towards the spine as you engage the lower abdominals. Inhale as you bring the legs to the right. Exhale and return to the starting position. Switch sides and repeat ten times. Focus on the obliques and feel the stretch in the torso.
Side stretch on the ball:

Yoga for Golfers

Place the ball under the hips and brace the legs against the wall. Allow the left side of the body to stretch as you extend the left arm over the left ear. Hold for five deep breaths. In this pose let the force of gravity move you deeper into the pose and focus on stretching the intercostals. Switch sides.
Note: if you feel tension in your neck turn your face towards the floor.
Russian twist on the ball:

Yoga for Golfers

Place the ball under the shoulders and head. Engage the gluts and lift the hips so the lower body is parallel to the floor. Clasp the hands together and press the navel to the spine. Focus on the torso!
Yoga for Golfers

Inhale and twist the shoulders to the right, exhale and return the starting position.
Yoga for Golfers

Twist to the left and repeat five times in each direction. Initially you will move slowly but as you become more stable in the torso increase the speed of the rotation.
Extended side angle pose on the ball with rotation:

Yoga for Golfers

Place the right leg at a 90 degree angle and internally rotate the left leg and left foot. Place the ball under the right hamstring. Bring the right elbow to the right knee and extend the left arm towards the ceiling.
Yoga for Golfers

Inhale and MOVE FROM THE TORSO as you bring the left arm parallel to the floor. Exhale and revolve the entire torso and left arm towards the ceiling. Repeat ten times and switch sides.
Note: This pose is excellent training for initiating your turn from the torso and not the arms.
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    Katherine Roberts - Total FitnessEditor'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.