Posture Series - Week 4

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This weeks focus on better posture is a series of exercises to strengthen the muscles of the spine. The exercises are demonstrated on a Swiss Ball but can easily be executed on the floor.
 
Extended Table pose:

Extended Table pose

 
Par Level: Place the ball under your lower body as close to the lower abdominals as possible. Pull the abdominals in supporting the low back. On the exhalation, lift the right leg and left arm. Inhale returning to the starting position. Repeat five times and hold for twenty seconds or five long breaths.
 
Up Dog pose:

Upward Dog pose

 
Prep: Position your body on the ball so it is placed under your hips. If necessary, place your feet against the wall for more stability. If you do not have a ball, place your body flat on the floor away from the wall.
 
Supported Up Dog pose:

Upward Dog pose

 
Par Level: Squeeze the gluts and legs together. As you exhale, lift your body up, coming as high as possible onto the fingertips. Roll the shoulders back. Feel the muscles working from the hamstrings, gluts, lower back and the upper back working. Inhale returning to the starting position. Repeat five times and hold for twenty seconds.
 
The pumping action stimulates warms the muscles and pumps stimulation throughout the spine.
 
Big Dog Up Dog pose:

Upward Dog pose

 
Birdie / Eagle Level: Bring the hands to the waist, rolling the shoulders back and extending the chest forward. Hold for a slow count of five.
 
Chest opening Up Dog pose:

Upward Dog pose

 
Eagle Level: Clasp the hands behind the back, lifting the hands towards the ceiling. Hold for a slow count of five.
 
Over the last five years I have developed a dynamic, golf fitness program that is a hybrid of flexibility, strength and core conditioning ' Yoga Ball Fitness for Golfers. Get ready! It begins next week!
 
Katherine Roberts - Total FitnessCheck out Katherines new web site @ www.KRTotalFitness.com.
 

Tune in Monday evenings for The Golf Channel's Your Game Night for more fitness tips from Katherine. Contact her with any questions or comments @ info@yogaforgolfers.com and she may answer your questions on air.
 
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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 info@yogaforgolfers.com.