Questions Answered - Week 4

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Question:

Katherine,
I am not flexible at all. I am especially tight in my upper body, specifically my shoulders. I can not make a good turn, what muscles affect that?
Any help you can give me would be appreciated, David O.

 
Various physical restrictions contribute to a lack of shoulder turn ' hip and truck flexibility, core strength and thoracic spine mobility. To answer Davids question for this week we will focus on the upper body, specifically the shoulders, neck and pecs. It has always been my belief that regardless of ones flexibility, the most simplistic exercises offer tremendous benefits. This PAR LEVEL series of Yoga Fitness for Golfers should be practiced three times a week.
 
Neck stretch:

Yoga for Golfers

In this pose focus on move in and out of the pose very slowly and gently. Maintain the angle of the face looking forward and chin in a neutral position. Slowly bring the right ear to the right shoulder. Hold for three seconds and switch sides. To increase the intensity, press the left hand and shoulder down as you stretch the right side. Repeat three times.
 
Head turn:

Yoga for Golfers Yoga for Golfers

Slowly turn the head to the right and press GENTLY on the chin to increase the intensity. Hold for three seconds and switch sides. Repeat three times.
 
Shoulder shrugs:

Yoga for Golfers Yoga for Golfers

Inhale as you lift the shoulders towards the ears. Exhale and roll the shoulder blades together and DOWN the back. Repeat five times.
 
Rhomboid stretch:

Yoga for Golfers

Place the feet wider than hip width apart, bend the knees and draw the navel towards the spine. Lift the arms slightly below shoulder height and clasp the hands together, palms facing inward. Inhale deeply and on the exhale press the hands away from the body. Focus on the stretch in the rhomboids or upper back. Hold for three seconds, relax and repeat five times.
 
Twisting table pose:

Yoga for Golfers Yoga for Golfers

Begin on all fours and engage the core abdominals. Inhale as you lift your right arm up, twisting from the lower belly. Exhale as you thread the right arm under the left shoulder. Allow the right shoulder and right ear to rest on the floor. Hold for five breaths and switch sides.
 
Standing chest opener with hamstring stretch:

Yoga for Golfers

Place the feet four feet apart, revolving the legs and feet inward (pigeon toe the feet). Clasp the hands behind the back. If necessary grasp a towel or golf club to place the hands as close together as possible. Inhale as you engage the core abdominals. Exhale and roll the shoulder together. Repeat five times. To increase the intensity, fold forward. Engage the quadriceps and adductor muscles.
 
Downward facing puppy:

Yoga for Golfers

Place the fingers at the top of your mat. Sit back onto your heels and press the hands into the mat. Focus on the stretch in the shoulders. Relax the neck and breathe deeply for five breaths. Relax and repeat three times.
 
Katherine Roberts Fitness Performance Golf School, October 28th and 29th in Scottsdale, AZ. is a great opportunity for personalized instruction. Partnered with the Kostis-McCord Learning Center, Paul Trittler, Director of Instruction and Golf Magazine Top 100 Instructor and Katherine will provide a full golf bio-mechanical assessment. You will receive a fitness program specifically designed to optimize your golf performance and overall health. To register go to www.KRTotalFitness.com for more details.
 
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    Katherine Roberts - Total FitnessEditor'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 Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.