Basics of Stretching - Week 4

By Katherine RobertsMarch 22, 2007, 4:00 pm
Flexibility and Extension in the Upper Body
 
Need more turn or extension in your upper body? You are not alone! Many golfers tell me they are looking for more turn and flexibility in the upper body. I am believer in building more strength in the upper body by incorporating a weight training program or incorporating a comprehensive yoga program (yoga is weight bearing exercise by using your body weight against the force of gravity). You need to combine flexibility conditioning into your golf fitness program for maximum benefits in your swing.
 
A balance of upper body strength and flexibility is a direct correlation to generating club head speed.
 
The following yoga based poses I practice with the San Diego Padres on a regular basis. As you can imagine the pitching staff is as focused on maintaining flexibility in the upper body as you are!
 
This weeks series is very simple, four simple yet effective exercises.
 
Here we go!
 
Dynamic chest opener on the ball:


 
Sit on the ball and walk the feet forward, rolling the body down on the ball. Support the head and neck on the ball. Engage the gluts so the body is parallel to the floor. Clasp the hands behind the neck and inhale deeply. On the exhale press the elbows away from the body feeling the stretch in the chest. Repeat ten times.
 
Pec stretch on the ball:


 
Begin on the knees and bring the ball directly under the elbow. Inhale deeply and on the exhale press the elbow into the ball feeling the stretch in the pecs or chest muscles. Hold for three breaths, relax and repeat five times. Switch sides.
 

Dolphin pose on the ball:


 
Place the elbows on the ball, hands clasped together. Pull the navel towards the spine and roll the ball away from you, pressing the elbows into the ball and bringing the spine parallel to the floor. Hold for three breaths, relax and repeat five times.
 
Extended side stretch for the intercostals:


 
This is a great stretch for the ENTIRE upper body. Focus on tucking the tailbone under and pressing the right leg into the floor. You will feel this stretch not only on the side body but in the deep hip flexors, psoas and obliques.
 
Roll the ball so it is placed under your hip and you are supported by the left hand. Note: if you do not have a ball place the right knee on the floor. Inhale deeply and on your exhale stretch your left arm over the head. Hold for five deep breaths and switch sides.
 
See you on The Turn and look for a new series of streaming fitness tips on www.TheGolfChannel.com.
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • 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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    'Hungover' Pepperell improbably in mix after 67

    By Rex HoggardJuly 22, 2018, 4:20 pm

    CARNOUSTIE, Scotland – Eddie Pepperell’s 11:40 a.m. tee time on Sunday at The Open was a tad early, and not just because the Englishman was heading out more than three hours before the leaders.

    Following a third-round 71 that dropped him eight strokes off the lead, Pepperell did what many golfers do after a less-than-stellar round – he drank.

    “Honestly, I was a little hungover. I won't lie. I had too much to drink last night,” said Pepperell, who said he went to bed on Friday at around 11:30 p.m. “I was so frustrated yesterday, that today was really, I wouldn't say a write-off, but I didn't feel I was in the golf tournament. Whether I shot 69 or 73 today, it wouldn't have been heartbreaking.”

    Pepperell was much closer to the former on Sunday, posting a round-of-the-day 67 to move to within one stroke of the lead held by multiple players as the leaders made the turn.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Pepperell had just a single bogey on a blustery day at Carnoustie and closed his round with birdies at Nos. 14 and 17. It was one of just four rounds in the 60s on a course that had become increasingly difficult with each gust.

    With six players tied for the lead at 6 under par, including defending champion Jordan Spieth and Rory McIlroy, Pepperell planned to wait and see how the afternoon progressed.

    “The only hope I have is that it's Carnoustie, and the last three, four holes, even though they're downwind, still anything can happen with obviously pressure and all that sort of stuff out here,” he said. “So I'll have to hang around.”

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    Tiger Tracker: 147th Open Championship

    By Tiger TrackerJuly 22, 2018, 4:00 pm

    Tiger Woods is stalking his 15th career major championship trophy. Follow the action with our tracker to see if he can get it done at Carnoustie.


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    Pros melting down on Twitter as they watch Tiger

    By Grill Room TeamJuly 22, 2018, 3:42 pm

    Tiger Woods mounted a final-round charge and took the outright lead at Carnoustie on Sunday.

    His fellow pros have been watching and tweeting like your average fans.

    We're compiling their missives below:

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    Watch: Full replays of The Open coverage

    By Golf Channel DigitalJuly 22, 2018, 11:00 am

    NBC Sports and Golf Channel are showcasing nearly 50 hours of live coverage of the 147th Open. Missed anything? Well, you can catch up right here. Click on the links below for replays from Carnoustie, broken down into daily segments:

    Saturday, Day 3 (Times ET)

    7AM-3PM (Watch): Jordan Spieth fired 65 to move into a three-way share of the 54-hole lead, while Tiger Woods (66) played his way into contention. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler and Thorbjorn Olesen.

    4:30-7AM (Watch): Sunny skies and birdies were on the menu early in Round 3, as Justin Rose made his way around Carnoustie in 64 strokes. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Henrik Stenson and Bryson DeChambeau.


    Friday, Day 2 (Times ET)

    8:20AM-3PM (Watch): As the skies cleared on Friday afternoon, defending champion Jordan Spieth made a run to try and regain the claret jug. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Jordan Spieth, Justin Rose and Kiradech Aphibarnrat.

    1:30-8:20AM (Watch): On a rainy Friday morning at Carnoustie, Rory McIlroy shot 69 to reach 4 under, while Zach Johnson fired a 67 for the early lead. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Brooks Koepka, Ian Poulter and Cameron Smith.


    Thursday, Day 1 (Times ET)

    Noon-4PM (Watch): Tiger Woods was up and down in the afternoon, as winds picked up a little and no one could catch Kevin Kisner. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Woods, Russell Knox and Hideki Matsuyama.

    1:30-8:25AM (Watch): Defending champion Jordan Spieth got off to a good start, while Kevin Kisner (66) set the early pace. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler, Jon Rahm and Chris Wood.