Gaining Control


In todays economic downturn many of us feel that we have lost control. To a certain extent we have little control over some aspects of our lives and yet we can make a decision to focus on what we can control. Perhaps we need to cut back on our expenses but it does not mean we need to cut back on our joy. Frankly, hitting the golf ball brings us lots of joy! Hitting the ball well, where we intend it to go brings even more joy!
Swing Flaws and Your Body
Often we feel frustrated that we cannot control our swing. The truth is that we have many tools in our bag to help us take control of our game. Your body is the most important tool you possess. The next series of articles will focus on common swing flaws and the physical relationships to those flaws. Over the years I have had the privilege of working with thousands of golfers, assisting them in the process of alleviated their swing flaws. In the past we did not have the benefits of technology to evaluate their issues. Now I use 3D motion analysis as well as physical assessments to make the correlation between swing flaws and their physical mobility and stability restrictions. There is NO doubt in my mind that physical restrictions in the body are the main reason golfers experience swing flaws. For example if you cannot get your torso to make a turn, cannot rotate your hips, or you are out of balance, swing flaws will occur.
Last week I asked you to perform three assessments to evaluate the mobility in your hips. If you missed last weeks series of physical assessments I suggest you go to my archived articles and test yourself.
This week we provide a solution.
If you are like most golfers you can use more flexibility in the hip flexors and more strength in the glutes. This week we focus on increasing hip flexibility, next week we target generating more strength and power from the hips.
Lets get started!
Window washers / Hip stretch:
Begin with your knees bent, feet wider than hip width apart. Inhale as you bring your knees to the right, exhale as you return to the starting position. Switch sides and repeat ten times in each direction.


Supine 4 x 4 external hip stretch with the ball:
Place the left heel on the ball and the right ankle over the left knee. Inhale deeply and on your exhalation pull the ball towards you, creating a bend in the left knee. You will feel the stretch in the right hip. Hold for three breaths and repeat five times. Switch sides.


Adductor stretch at the wall:
Bring your spine against the wall, sitting up straight with your shoulders and head touching the wall. Bring the soles of your feet together and as close to your groin as possible. Relax in this position for three minutes. Close your eyes, breathe deeply and allow gravity to move you deeper into the stretch. When coming out of this stretch, use your hands around your knees to bring the legs together.

Passive hip release with a chair: (This is one of my favorite stretches)
Place the left leg on the seat of the chair and extend the right leg on the floor. Rest in this position for five minutes and switch sides.

Sending you all blessings for good health, happiness and great golf in 2009!

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    Editor's Note: Katherine Roberts, founder of and has over 20 years of experience in golf specific fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at