A Healthy Back - Week 4

By Katherine RobertsNovember 30, 2006, 5:00 pm
Build Your Back Strength
In week one of the healthy back series I explained the importance of working many areas of the body that effect the back. In this series we have successfully targeted the following areas:
  • Core strength

  • Hip flexibility

  • Hamstring flexibility

  • Lumbar spine strength and flexibility
Combine week four with weeks one, two and three and you now have a dynamic, fluid yoga based program to help you build back strength and flexibility. Yoga is about balance so always end your yoga for healthy back series with the counter balance pose ' the childs pose. Practice your yoga for healthy back series everyday this winter and make the commitment to work on your game regardless of weather!
You can give the gift of better golf and better health to yourself and the golfers in your life! Check out our holiday promotions at www.YogaForGolfers.com.
Lets get started!
Dynamic Abdominal Tuck with extended Table pose:

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Begin on all fours, hands placed directly under the shoulders. Inhale as you lift the left arm and right leg off the floor. Exhale deeply as you tuck your elbow towards your knee. Repeat ten times.
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Now extend the left arm and right leg, keeping the hips parallel to the floor. Hold for ten deep breaths and switch sides.
Dynamic Locust pose:

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Par Level: Begin on your belly with the chin tucked in (this protects your cervical spine) and palms face the floor. Pull the navel towards the spine, squeeze the legs together and engage the gluts. Inhale deeply and on the exhalation lift the chest off the floor. Repeat dynamically (moving on each breath) five times.
Eagle level: Hold for five breaths and lift the legs off the floor.
Progressive Upward Facing Dog pose on the ball:

Katherine Roberts

Preparation: Place the balance ball directly under the low belly and hips. If you are more flexible place the feet together, less flexible and balanced, place the feet wider than hip width apart. Tuck the navel in and engage the gluts.
Katherine Roberts

Par Level: Lift the chest off the ball with the support of your hands. Once you are fully extended focus on squeezing the shoulder blades together. Hold for five breaths, relax and repeat three times.
Katherine Roberts

Birdie Level: Place hands on the waist and hold for five breaths.
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Eagle Level: Clasp the hands behind the back and hold for five breaths.
Childs pose:

Katherine Roberts

If you struggle with knee flexion, place a rolled up towel behind the knees. Relax the entire body and hold for en deep breaths. Focus on the rise and fall of the ribcage in this pose. Allow your body to sink deeper in the pose with every exhalation.
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page
    Katherine Roberts - Yoga For GolfersEditor'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.
  • 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.

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    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

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    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.”

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    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 Web.com'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.

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    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