Yoga Ball Fitness - Week 2 - More Upper Body Flexibility


Yoga Ball Fitness for Golfers is a hybrid golf fitness program incorporating yoga, core conditioning, strength training and balance. I utilize the use of a Thera-Ball which you will need for the series. Visit our Pro Shop to find the appropriate size ball for your height.
The Yoga Ball fitness program is all about core stabilization. When you are practicing any of the exercises you must pull your navel towards your spine, stabilize your core and focus before you begin the exercise.
Remember our acronym; N.T.R., Navel into the spine, Tailbone moves down as you engage or flex the gluts, and Ribcage moves up as you lift the ribcage off the waistline. Pay attention to your breathing and remember to breathe deeply, from the diaphragm.

Rolling Alligator:

Rolling Alligator

Set-up position: On your belly, place the arms perpendicular to the body, palms down. Your face points towards the floor so your neck is NOT hyper-extended.
Rolling Alligator

N.T.R. as you roll the body backwards and feel the stretch in the chest and shoulders. Hold for five deep breaths, switch sides and repeat three times on each side.
Dynamic Revolving torso / shoulder opener:

Dynamic Revolving torso / shoulder opener

Place the ball below the belly, enabling mobility in the upper body, specifically the shoulders. Inhale, N.T.R. and exhale, as you revolve from the base of the torso, navel area and lift the right arm up.
Dynamic Revolving torso / shoulder opener

This pose is not about just lifting the right arm up, it is about feeling the stretch from the navel to the finger tips. Inhale and return to the starting position. Repeat five times and switch sides.
Dynamic One-sided chest opening / shoulder pose:

Dynamic One-sided Chest opening / shoulder

Facing the ball, place your left arm at a ninety-degree angle. Roll on the ball so only the elbow is on the ball, not your entire arm. This will enable you to stretch deeper into the chest or pec muscles. Inhale as you roll the ball away from you. Exhale as you press your arm into the ball and hold for two deep breaths. Inhale, lighten up on the pressure and roll the ball back to the starting position. Repeat five times and switch sides.
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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