Build a Better Game from Head to Toe Week Four

By Katherine RobertsJune 14, 2007, 4:00 pm
When working on the lumbar spine, one of the most common areas of injury from golf as well as the most common complaint off the course, it is important to target flexibility as well as strengthening the muscles of the back. Personally I practice these poses five days a week in addition to my core conditioning series. (see next weeks series for the core sequence).
Erector Spinae or Low back muscle poses:
Golf benefit: Increases range of motion and power. Supports a consistent spine angle and repeatable swing pattern.
Health benefit: Yoga postures such as twists facilitate synovial or spinal fluid in the joints, acting as a natural lubricant easing back pain. Flexibility postures increase blood flow to the muscles, reducing fatigue and pain.
Lets get started!
Stretching the lumbar spine:
Dynamic knee to chest stretch:
Extend the arms above the head and stretch the entire body, fingers to feet. On your exhalation bring the left knee to the chest, tucking the head towards the knee. Switch sides and repeat five times.

Cat /cow pose:
On your inhalation press the spine towards the floor, roll the shoulders back and slightly lift your head without hyper-extending your neck. Exhale deeply as you press your navel towards your spine, engage your gluts and press your spine towards the ceiling. Repeat ten times in each direction.

Spinal rotation:
Bend your knees and place the heels close to the gluts. For more intensity lift the feet off the floor. Inhale and allow the legs to fall to the right, exhale and bring the legs back to center. Keep the shoulders on the floor. Switch sides and repeat ten times, dynamically moving with each breath.

Childs pose:
Separate the knees, heels together and sit back on your heels. Extend your arms forward wider than shoulder width apart and focus on the stretch in the low back.

Lumbar spine strengtheners:
Dynamic knee to forehead and extended table pose:
Begin on the hands and knees and extend left arm and right leg. On the exhalation, pull the elbow and head to the knee. Inhale back to the extended position, repeat ten times and switch sides.

Supported up dog pose on the ball:
Place the Golf Gym Balance ball under your hips, supporting your upper body with your hands. On your exhalation engage your gluts and lift your upper body towards the ceiling.

Repeat five times.
Lumbar spine and glut strengthener on the ball:
Place the ball lower on your hips. Allow the lower body to hinge at the hips, lowering the legs towards the floor. Inhale and engage your gluts, exhale and lift the legs, focusing on the lumbar spine. Repeat five times.

Repeat the childs pose again at the end of this sequence.
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 or visit
  • Getty Images

    Watch: Bubba casually hits flop shot over caddie's head

    By Grill Room TeamMarch 22, 2018, 9:20 pm

    We've seen this go wrong. Really wrong.

    But when your end-of-year bonus is a couple of brand new vehicles, you're expected to go above and beyond every now and then.

    One of those times came early Thursday at the WGC-Dell Technologies Match Play, where Bubba Watson’s caddie Ted Scott let his boss hit a flop shot over his head.

    It wasn’t quite Phil Mickelson over Dave Pelz, but the again, nothing is.

    And the unique warm-up session paid off, as Watson went on to defeat Marc Leishman 3 and 2 to move to 2-0-0 in group play.

    Hey, whatever works.

    Getty Images

    Spieth explains why he won't play in a 'dome'

    By Rex HoggardMarch 22, 2018, 9:01 pm

    AUSTIN, Texas – No one at the WGC-Dell Technologies Match Play was as excited about Thursday’s forecast as Jordan Spieth.

    Winds blew across Austin Country Club to 20 mph, which is typical for this time of year in Texas, and Spieth put in a typical performance, beating HaoTong Li, 4 and 2, to remain undefeated entering the final day of pool play.

    The windy conditions were exactly what Spieth, who never trailed in his match, wanted. In fact, demanding conditions factor into how he sets his schedule.

    “I have, and will continue to schedule tournaments away from a dome, because it's just unusual for me. I like having the feel aspect,” said Spieth, who attended the University of Texas and played Austin Country Club in college. “Places with no wind, where it's just driving range shots, it's just never been something I've been used to. So I don't really know what to do on them.”

    WGC-Dell Technologies Match Play: Full bracket | Scoring | Group standings

    WGC-Dell Technologies Match Play: Articles, photos and videos

    Spieth used the CareerBuilder Challenge as an example. The Coachella Valley event rarely has windy conditions, and as a result he’s never played the tournament.

    “I played in a dome in Phoenix, and I didn't strike the ball well there. Actually I've had quite a few this year, where we didn't have very windy conditions,” said Spieth, who will face Patrick Reed in his final pool play match on Friday. “I don't go to Palm Springs, never have, because of that. Look at where you can take weeks off and if they match up with places that potentially aren't the best for me, then it works out.”

    Getty Images

    Curry jokes about Romo's 77: 'Got him by a stroke'

    By Grill Room TeamMarch 22, 2018, 8:40 pm

    This just in ... professional athletes are competitive. Even when they're playing their secondary sport.

    Playing in the Corales Punta Cana Resort & Club Championship on a sponsor exemption Thursday, former Dallas Cowboys quarterback Tony Romo started hot with an even-par 36 on his opening nine holes, but faded down the stretch to open with a 5-over 77.

    According to the San Francisco Chronicle's Ron Kroichick, Golden State Warriors point guard Stephen Curry couldn't help but crack a smile when informed of the score, saying, "I got him by a stroke."

    Curry was referencing his brief foray into pro golf last August, when he shot back-to-back 4-over 74s at the's Ellie Mae Classic.

    So just in case Romo needed another reason to go low tomorrow when he tees off at 1 p.m. in the second round, he's got one.

    Getty Images

    Group standings at WGC-Dell Technologies Match Play

    By Golf Channel DigitalMarch 22, 2018, 7:20 pm

    Here are the group standings for pool play at the 2018 WGC-Dell Technologies Match Play Championship in Austin, Texas. The player with the most points in each pool advanced to Saturday's Round of 16 in Austin, Texas. Click here for scoring and click here for the bracket.

    Group 1 Group 2 Group 3 Group 4
    (1) D. Johnson: 0-2-0 (2) J. Thomas: 1-0-0 (3) J. Rahm: 0-1-1 (4) J. Spieth: 2-0-0
    (32) K. Kisner: 0-0-1 (21) F. Molinari: 1-0-0 (28) K. Aphibarnrat: 2-0-0 (19) P. Reed: 2-0-0
    (38) A. Hadwin: 1-0-1
    (48) P. Kizzire: 0-1-0 (43) C. Reavie: 1-1-0 (34) H. Li: 0-2-0
    (52) B. Wiesberger: 1-0-0
    (60) L. List: 0-1-0 (63) K. Bradley: 0-1-1 (49) C. Schwartzel: 0-2-0
    Group 5 Group 6 Group 7 Group 8
    (5) H. Matsuyama: 1-0-0 (6) R. McIlroy: 1-1-0 (7) S. Garcia: 1-0-0 (8) J. Day: 1-0-0
    (30) P. Cantlay: 0-1-0
    (18) B. Harman: 0-0-1 (20) X. Schauffele: 1-0-0 (25) L. Oosthuizen: 1-0-0
    (46) C. Smith: 1-0-0 (44) J. Vegas: 0-1-1 (41) D. Frittelli: 0-1-0 (42) J. Dufner: 0-1-0
    (53) Y. Miyazato: 0-1-0 (51) P. Uihlein: 1-0-0 (62) S. Sharma: 0-1-0 (56) J. Hahn: 0-1-0
    Group 9 Group 10 Group 11 Group 12
    (9) T. Fleetwood: 1-1-0 (10) P. Casey: 2-0-0 (11) M. Leishman: 0-2-0 (12) T. Hatton: 1-0-0
    (26) D. Berger: 0-2-0 (31) M. Fitzpatrick: 0-1-0 (23) B. Grace: 1-1-0 (22) C. Hoffman: 0-1-0
    (33) K. Chappell: 1-1-0 (45) K. Stanley: 1-1-0 (35) B. Watson: 2-0-0 (36) B. Steele: 1-0-0
    (58) I. Poulter: 2-0-0 (51) R. Henley: 0-1-0 (64) J. Suri: 1-1-0 (55) A. Levy: 0-1-0
    Group 13 Group 14 Group 15 Group 16
    (13) A. Noren: 2-0-0 (14) P. Mickelson: 1-1-0 (15) P. Perez: 0-0-1 (16) M. Kuchar: 1-0-1
    (29) T. Finau: 2-0-0 (17) R. Cabrera Bello: 1-1-0 (24) G. Woodland: 0-0-1 (27) R. Fisher: 1-1-0
    (39) T. Pieters: 0-2-0 (40) S. Kodaira: 0-2-0 (37) W. Simpson: 0-0-1 (47) Y. Ikeda: 1-1-0
    (61) K. Na: 0-2-0 (59) C. Howell III: 2-0-0 (50) S.W. Kim: 0-0-1 (54) Z. Johnson: 0-1-1