The 10 Minute Workout - Week 6

By Katherine RobertsAugust 25, 2006, 4:00 pm
Neck and Upper Back
 
As part of my weekly tips on Your Game Night which airs every Monday night on The Golf Channel, I offered viewers tips on reducing fatigue, pain and increasing mobility in the upper back and neck. The response was overwhelming! I was flooded with e-mails from golfers who are experiencing upper back and neck discomfort on and off the course.
 
On my new DVD, Lowering Your Score ' Breaking 100, 90 and 80 I interview Stan Utley, PGA Touring professional and putting guru to many Tour players. Stan shares the importance and correlation of the physical body and a consistent putting stroke. The upper back, traps and neck are central to his philosophies. (The DVD provides much more information).
 
Increasing flexibility in the upper body and neck will benefit your swing in the following ways:
  • Stabilize and control your head position

  • Increase your shoulder turn

  • Enhance your ability to visual see the ball

  • Support a more stable address position
Lets begin!
 
Shoulder shrugs:

Katherine Roberts Katherine Roberts

I do this exercise on a daily basis, particularly while traveling or sitting for extended periods of time. Sit on the edge of your chair and on your inhale pull the shoulders up to the ears. Roll the shoulders back, squeezing the shoulder blades together.
 
Katherine Roberts

On the exhale allow the shoulders to drop away from the ears. Repeat five to ten times.
 
Seated neck and trap stretch:

Tip: Practice this pose in front of the mirror until you are able to correctly maintain the proper bio-mechanical movement.
 
Katherine Roberts

Bring the left ear to the left shoulder. Keep the face pointing forwards and do not allow the face to tilt towards the floor.
 
Katherine Roberts Katherine Roberts

Place the right hand under the seat of the chair and on your exhalation gently pull up on the chair. This action increases the stretch on the trap. Hold for three to five breaths; fully release the arm and slowly bring the head back to a neutral position. Switch sides.
 
Tricep stretch:

Katherine Roberts

Bring the hand towards the back, attempting to place the left hand on the left shoulder blade. Bring the right hand to the left elbow and on the exhalation press the left hand and further down the back. Hold for five breaths, switch sides and repeat three times.
 
Standing rhomboid / upper back stretch:

Katherine Roberts Katherine Roberts

Stand with the feet hip width apart, bend the knees and draw the navel towards the spine. Clasp the hands together and bring the arms to just below shoulder height. On the exhale press your hands away from the body and tuck the chin into the chest. Hold for five breaths, rest, and repeat three times.
 
Related Links:
  • Katherine Roberts Article Archive
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  • Health & Fitness Main Page
     
    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.
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    Weather extends Barbasol to Monday finish

    By Associated PressJuly 23, 2018, 12:25 am

    NICHOLASVILLE, Ky. - A thunderstorm has suspended the fourth round of the PGA Tour's Barbasol Championship until Monday morning.

    Sunday's third stoppage of play at Champions Trace at Keene Trace Golf Club came with the four leaders - Hunter Mahan, Robert Streb, Tom Lovelady and Troy Merritt at 18 under par - and four other contenders waiting to begin the round.

    The tournament will resume at 7:30 a.m. on Monday. Lightning caused one delay, and play was stopped earlier in the afternoon to clear water that accumulated on the course following a morning of steady and sometimes-heavy rain.

    Inclement weather has plagued the tournament throughout the weekend. The second round was completed Saturday morning after being suspended by thunderstorms late Friday afternoon.

    The resumption will mark the PGA Tour's second Monday finish this season. Jason Day won the Farmers Insurance Open in January after darkness delayed the sixth playoff hole, and he needed just 13 minutes to claim the victory.

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    Watch: Spectator films as Woods' shot hits him

    By Will GrayJuly 23, 2018, 12:07 am

    It was a collision watched by millions of fans on television, and one that came at a pivotal juncture as Tiger Woods sought to win The Open. It also gave Colin Hauck the story of a lifetime.

    Hauck was among dozens of fans situated along the left side of the 11th hole during the final round at Carnoustie as the pairing of Woods and Francesco Molinari hit their approach shots. After 10 holes of nearly flawless golf, Woods missed the fairway off the tee and then pulled his iron well left of the target.

    The ball made square contact with Hauck, who hours later tweeted a video showing the entire sequence - even as he continued to record after Woods' shot sent him tumbling to the ground:

    The bounce initially appeared fortuitous for Woods, as his ball bounded away from thicker rough and back toward the green. But an ambitious flop shot came up short, and he eventually made a double bogey to go from leading by a shot to trailing by one. He ultimately shot an even-par 71, tying for sixth two shots behind Molinari.

    For his efforts as a human shield, Hauck received a signed glove and a handshake from Woods - not to mention a firsthand video account that will be sure to spark plenty of conversations in the coming years.

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    Molinari retirement plan: coffee, books and Twitter

    By Will GrayJuly 22, 2018, 9:35 pm

    After breaking through for his first career major, Francesco Molinari now has a five-year exemption on the PGA Tour, a 10-year exemption in Europe and has solidified his standing as one of the best players in the world.

    But not too long ago, the 35-year-old Italian was apparently thinking about life after golf.

    Shortly after Molinari rolled in a final birdie putt to close out a two-shot victory at The Open, fellow Tour player Wesley Bryan tweeted a picture of a note that he wrote after the two played together during the third round of the WGC-HSBC Champions in China in October. In it, Bryan shared Molinari's plans to retire as early as 2020 to hang out at cafes and "become a Twitter troll":

    Molinari is active on the social media platform, with more than 5,600 tweets sent out to nearly 150,000 followers since joining in 2010. But after lifting the claret jug at Carnoustie, it appears one of the few downsides of Molinari's victory is that the golf world won't get to see the veteran turn into a caffeinated, well-read troll anytime soon.

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    Molinari had previously avoided Carnoustie on purpose

    By Rex HoggardJuly 22, 2018, 9:17 pm

    CARNOUSTIE, Scotland – Sometimes a course just fits a player’s eye. They can’t really describe why, but more often than not it leads to solid finishes.

    Francesco Molinari’s relationship with Carnoustie isn’t like that.

    The Italian played his first major at Carnoustie, widely considered the toughest of all The Open venues, in 2007, and his first impression hasn’t really changed.

    “There was nothing comforting about it,” he said on Sunday following a final-round 69 that lifted him to a two-stroke victory.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    In fact, following that first exposure to the Angus coast brute, Molinari has tried to avoid Carnoustie, largely skipping the Dunhill Links Championship, one of the European Tour’s marquee events, throughout his career.

    “To be completely honest, it's one of the reasons why I didn't play the Dunhill Links in the last few years, because I got beaten up around here a few times in the past,” he said. “I didn't particularly enjoy that feeling. It's a really tough course. You can try and play smart golf, but some shots, you just have to hit it straight. There's no way around it. You can't really hide.”

    Molinari’s relative dislike for the layout makes his performance this week even more impressive considering he played his last 37 holes bogey-free.

    “To play the weekend bogey-free, it's unthinkable, to be honest. So very proud of today,” he said.