Last weeks chest opening wall exercise focused primarily on flexibility. Having completed that exercise everyday for the last week I am sure you are already feeling the benefits of better posture.
This week we will continue our focus on flexibility and include the Locust pose; a powerful exercise for strengthening the erector spinae muscles as well as the gluts.
In this pose it is important to maintain the torso and legs as one unit as you begin on the floor face down. Place the arms perpendicular to your body with the palms facing down.
On the inhalation, squeeze the legs together and pull the abdominals inward. On the exhalation, slowly roll to one side. Inhale as you come back to the starting position.
Switch sides and repeat five times on each side. Once the dynamic series is complete, hold each side for five breaths or a slow count of ten to fifteen. Note: if you feel strain in the neck allow your head to rest on the floor.
Par Level: Clasp your hands behind the back (if this is a challenge place a towel between your hands). Squeeze the legs and gluts together pressing the tops of your feet towards the floor. On the inhalation, pull the abdominals in, press the tailbone down, which will internally rotate the pelvis. On the exhalation, roll the shoulders back, slightly lifting the chest off the floor. Inhale and return to the staring position. Repeat five times and hold for five breaths.
Par Level: Lift the chest higher off the floor as you move the hands away from the gluts. Repeat the dynamic, fluid movement five times and then hold for five breaths.
Eagle Level: Lift the chest as high as possible off the floor and now move the hands towards the gluts. Repeat five times and hold for five to ten breaths.
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Editor'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 firstname.lastname@example.org.