The New Year Challenge Week Two - COPIED

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The New Year Challenge ' Assessing Your Upper Body Mobility
 
This is the second week of our New Years Challenge, a series of golf fitness exercises designed for optimum performance, body and mind. Last week our assessments targeted the lower body and this week we will assess your range of mobility in the upper body, except for the internal hip mobility test.
The intent of these assessments is to uncover mobility, stability and balance issues, determine your fitness level to date and to give you the opportunity to chart your progress. When I work one on one with my students I physically measure the angles of mobility. Because you are working alone use general measurements to develop your baseline. Remember the tests are for your information only; there are no passing or failing grades.
 
Note: For more assessments check out the More Power and Distance DVD.
 
Lets get started:
 
Standing Baseline Rotation: Measures range of motion in the trunk
Mark a spot on the floor that you can come back to in a few weeks. Standing tall, bring the right hand to shoulder height. Focus the eyes over the right forefinger. Inhale deeply and on your exhalation rotate the torso towards the back of the room. Line up your right forefinger with a spot on the wall behind you. Retest your range of motion after your yoga for golfers workout. I can guarantee a minimum of 20% increase in your range of motion.
 

 

Internal and External Shoulder Mobility
Mark a spot on the floor that you can come back to in a few weeks. Standing tall, bring the right hand to shoulder height. Focus the eyes over the right forefinger. Inhale deeply and on your exhalation rotate the torso towards the back of the room. Line up your right forefinger with a spot on the wall behind you. Retest your range of motion after your yoga for golfers workout. I can guarantee a minimum of 20% increase in your range of motion.
 

 
In Golf Posture:
Note: When we test Touring professionals the variance in the range of motion from a standing position to the golf posture is very small, approximately 5%.
Place your body into your golf posture and retest your shoulder mobility.
 
Abdominal Strength Test:
Cross your arms over your chest and roll down towards the floor until you feel the abdominals fully activated. Hold for as long as possible, measuring the amounts of time until you reach muscle fatigue.
 


 

Hip Flexibility:
This test measures the internal flexibility of your hips, a direct correlation to the ability to generate power from the hips. Begin on your back with the feet placed wider than your yoga mat. Lower your legs to the left. Measure the distance between your knees and the floor.
 


 
Take this week to gather your fitness equipment ' yoga mat, yoga block and balance ball.
 
Next week we begin the New Years challenge!
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video 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@YogaForGolfers.com or visit www.YogaForGolfers.com.