Spine Strengthening Series Week 4

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More flex in the spine gives you more turn
 
Recently I met a remarkable man who shared an incredible story with me. He had two holes in one on the same course, on the same hole, THIRTY years apart. In 1976, Dr. Philip Levoy from Chicago had a hole in one on a 203 yard par three using a seven iron. Thirty years later, on the same hole he had a second hole in one. The only difference was his age and his club selection. Thirty years later he needed a driver to reach the hole.
 
Achieving one hole in one is an accomplishment and two, on the same hole thirty years later peaked my interest. The obvious question here is how do you preserve your distance over a thirty year period of time?
 
Maintaining distance in your swing requires club head speed which is generated from a number of factors. One of the components of club head speed is the ability to rotate your trunk. This weeks series targets the spine, from the base of the spine to the upper thoracic spine and shoulders.
 
Guidelines:
 
  • Move from one pose directly to the next pose.
     
  • Breathe deeply and move dynamically for five to ten repetitions.
     
  • After the dynamic sequence hold the pose for five deep breaths.
     
  • Repeat the entire sequence three to five days a week.
     
    Here we go!
     
    Knees to chest:
     
    Katherine Roberts

     
    Pull your knees into your chest and forehead to your knees. Relax and repeat five times.
     
    Circular spinal rotation with hands:
     
    Katherine Roberts

     
    Place your hands on your knees and rotate the legs and low back ten times clockwise and counter clockwise.
     
    Spinal rotation without hands:
     
    Katherine Roberts

     
    Place your arms perpendicular to your body palms on the floor. Lift your feet off the floor and rotate the legs to the right on the inhale, exhale back to the starting position. Switch sides and repeat ten times.
     
    Seated rotation:
     
    Katherine Roberts

     
    Extend your right leg and place your left foot over the right knee. Use your left arm as support to lift and elongate the spine. Twist to the left. Inhale as you focus on the low belly, exhale and twist from the base of your spine. Repeat ten times and switch sides.
     
    Revolving side angle pose:
     
    Katherine Roberts

     
    Step your left leg forward and slide your right leg back. Place your right elbow on the left knee and palms together. On your exhalation, lift the right shoulder away from the right ear. Hold for five to ten deep breaths and switch sides.
     
    Note: Love this pose to more shoulder turn!
     
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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@YogaForGolfers.com or visit www.YogaForGolfers.com.