Maximum Performance Week 3

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Upper Body Flexibility
 
This week will focus on increasing flexibility, specifically the range of motion in your upper body. The following yoga poses are designed to improve posture, increase shoulder turn and decrease the risk of shoulder injury.
 
Here we go!
 
Butterfly twist with the Power Swing Trainer or a club:

 
Yoga for Golfers

Get into your athletic golf position and place the Power Swing Trainer or club behind your back, pressing the apparatus against your shoulder blades. Draw your navel towards your spine engaging your core. Inhale as you rotate or twist the shoulders and torso to right as if you are coming to the top of your backswing. Exhale and rotate to the left. Repeat ten times. Focus on the core abdominals and shoulders rotation.
 
Dynamic chest opener on the ball:

Yoga for Golfers

In a supine position roll onto the ball supporting your head. Engage your gluts and lift your lower body parallel to the floor. Bring your hands together at chest level and inhale as you open the arms, focusing on the stretch in the pecs. Exhale and return to the starting position. Repeat ten times.
 
Russian twist on the ball:

Yoga for Golfers

Maintain the same position in the ball and extend the arms in front of you to chest height and clasp the hands together. Inhale as you stabilize your hips by engaging your gluts and roll onto your right shoulder. Exhale as you return to the starting position. Switch sides. Repeat ten times. Focus on the shoulder and trunk rotation while you stabilize the hips.
 
Dolphin pose on the ball with shoulder rotation:

Yoga for Golfers

 
Bring your forearms to the ball and bring the hands together. Bring the upper body down towards the floor until your upper body is parallel to the floor and at a ninety degree angle to your lower body. Focus on the stretch in the shoulders. Relax your neck.
 
Yoga for Golfers

 
Yoga for Golfers

Inhale and roll onto the left shoulder. Exhale and return to center. Switch sides and repeat ten times in each direction.
 
30 second speed forearm speed drill:

This forearm, hand and wrist strengthening exercise should be performed daily for maximum results. Extend your right arm to shoulder height and open and close your hand to the maximum extension and contraction as fast as possible for thirty seconds. Rest for one minute and repeat three times. Switch sides.
 
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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@KRTotalFitness.com or visit www.KRTotalFitness.com.