Questions Answered - Week 2

By Katherine RobertsAugust 25, 2005, 4:00 pm
QUESTION:

What type of stretches do you recommend following a round of golf?
- - Daniel C.

 
Post-round stretching helps the musculo-skeletal system recover from the physical impact generated by the effects of the golf swing, reduce the onset of lactic acid which contributes to muscle soreness, and reduce the risk of injury. You will also reduce pain in your low back pain and reduce lower body fatigue. The following Yoga for Golfers poses incorporate a style of yoga called Restorative Yoga - referring to the bodys ability to restore itself to a healthy condition. Additionally when you are sleeping the body is in a natural state of healing. Practice these poses before bedtime and you will sleep more soundly.
 
These post-round Yoga for Golfers poses are passive stretches that use gravity vs. muscular strength to stretch the body. Close the eyes and practice your yoga breathing. Have a sense that the body is stretching deeper with every exhalation. When the mind and body are relaxed, one is open to the conscious as well as subliminal or unconscious thoughts.
 
Take this relaxing opportunity to practice visualization - - seeing the body as flexible and strong, seeing your mind and body free from tension. Visualize your optimum golf swing as you focus on your breathing. Inhale and exhale through the nose. Allow the exhalation to be twice the duration of the inhalation.
 
Twist supported by blankets under the knees:

Yoga for Golfers - Twist supported by blankets

Lye on the back with the arms perpendicular to the body, bend the knees and bring the heels close to the buttocks. Allow the knees to fall to the left, resting the knees on two to three rolled up blankets. Keep the right shoulder on the ground. Measure the height of the blankets by the intensity of the twist. For less intensity raise the number of towels under your knees. You should feel a gentle stretch in the low back, ribcage and chest area. This pose supports the range of motion in the low back and passively stretches the intercostals.
 
Legs up the wall or resting on a chair:

Yoga for Golfers - Legs against wall

Sitting on the floor place your buttocks as close to the wall as possible or to the legs of a chair. Bring body around so the legs rest on the wall or on the seat of the chair. If the legs are on the wall the hips should be on the floor and not elevated. If necessary, place a small towel under the head so the neck is not hyper-extended. Arms place next to the body, palms facing up. This pose offsets the effects of the round in the lower extremities. You will feel relief in the low back, knees and feet, reducing swelling and joint pain.
 
Chest opener with towels or foam roller:

Yoga for Golfers - Restorative Chest Opening prep

Prepare for this pose with your foam roller or rolled up towels to recreate the diameter and length of the roller. Sit on the roller with the knees bent and lie back. Support the head on the roller or place a small towel under the head. Allow the arms to open, palms facing up. Place towels or a second roller under your knees supporting your low back. Hold for three to five minutes. To come out of the pose, bend the knees and roll off the roller. Use the strength of the hands to bring the body up to a seated position.
 
Restorative twisting pose with yoga blocks:

Yoga for Golfers - Restorative Chest Opening prep

Bend your knees and bring the heels close to the gluts. Place the arms perpendicular to the body, palms facing up. Roll the shoulders under, facilitating an opening in the chest. Allow the knees to fall to the left and come to rest on the yoga blocks. Your level of flexibility determines how many yoga blocks you need. Relax in this pose for three to five minutes. Switch sides.
 
Childs pose:

Yoga for Golfers - Child pose

If you are challenged by knee flexion place a towel behind the knees before you sit back on your heels. Focus on the stretch in the lower back. Breathe and relax in this pose for a few minutes.
 
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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 Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
  • Getty Images

    Van Rooyen holes putt after ball-marker ruling

    By Ryan LavnerJuly 20, 2018, 4:50 pm

    CARNOUSTIE, Scotland – Erik van Rooyen was surveying his 10-footer for par, trying to get a feel for the putt, when his putter slipped out of his hand and dropped onto his ball marker.

    The question, then, was whether that accident caused his coin to move.

    The rules official looked at various camera angles but none showed definitively whether his coin moved. The ruling was made to continue from where his coin was now positioned, with no penalty.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    This was part of the recent rules changes, ensuring there is no penalty if the ball or ball maker is accidently moved by the player. The little-used rule drew attention in 2010, when Ian Poulter accidentally dropped his ball on his marker in Dubai and wound up losing more than $400,000 in bonus and prize money.

    After the delay to sort out his ruling Friday, van Rooyen steadied himself and made the putt for par, capping a day in which he shot even-par 71 and kept himself in the mix at The Open. He was at 4-under 138, just two shots off the clubhouse lead.

    “I wanted to get going and get this 10-footer to save par, but I think having maybe just a couple minutes to calm me down, and then I actually got a different read when I sat down and looked at it again,” he said. “Good putt. Happy to finish that way.”

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    Lyle birdies last hole in likely his final Open start

    By Ryan LavnerJuly 20, 2018, 4:32 pm

    CARNOUSTIE, Scotland – If this was Sandy Lyle’s final Open appearance, he went out in style.

    Playing on the final year of his automatic age exemption, the 60-year-old Scot buried a 30-foot birdie on the last hole. He missed the cut after shooting 9-over 151 over two rounds.

    “I was very light-footed,” he said. “I was on cloud nine walking down the 18th. To make birdie was extra special.”


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Lyle, who also won the 1988 Masters, has missed the cut in his last eight majors, dating to 2014. He hasn’t been competitive in The Open since 1998, when he tied for 19th.

    To continue playing in The Open, Lyle needed to finish in the top 10 here at Carnoustie. He’d earn a future exemption by winning the Senior British Open.

    “More punishment,” he said.

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    DJ, Thomas miss cut at Open; No. 1 up for grabs

    By Ryan LavnerJuly 20, 2018, 3:35 pm

    CARNOUSTIE, Scotland – The top two players in the world both missed the cut at The Open, creating the possibility of a shakeup at the top of the rankings by the end of the weekend.

    Dustin Johnson became the first world No. 1 since Luke Donald in 2011 to miss the cut at the year’s third major.

    Johnson played solidly for all but the closing stretch. Over two rounds, he was 6 over par on the last three holes. He finished at 6-over 148.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Thomas added to what’s been a surprisingly poor Open record. Just like last year, when he struggled in the second round in the rain at Royal Birkdale, Thomas slumped to a 77 on Friday at Carnoustie, a round that included three consecutive double bogeys on Nos. 6-8. He finished at 4-over 146.

    It’s Thomas' first missed cut since The Open last year. Indeed, in three Open appearances, he has two missed cuts and a tie for 53rd.  

    With Johnson and Thomas out of the mix, the No. 1 spot in the rankings is up for grabs this weekend.

    Justin Rose, Brooks Koepka and Jon Rahm all can reach No. 1 with a victory this week.

    Getty Images

    TT Postscript: Woods (71) makes cut, has work to do

    By Tiger TrackerJuly 20, 2018, 3:32 pm

    CARNOUSTIE, Scotland – Here are a few things I think I think after Tiger Woods shot a second consecutive even-par 71 Friday in the second round. And yes, he made the cut:

    • Tiger said all 71s are not created equal. On Thursday, he made three birdies and three bogeys. On Friday, he made four birdie and four bogeys. Which round was better? The first. His theory is that, despite the rain, conditions were easier in the second round and there were more scoring opportunities. He didn't take advantage.

    • This is the first time since the 2013 Open at Royal Lytham & St. Annes that Tiger shot par or better in each of the first two rounds of a major. That’s quite a long time ago.

    • Stat line for the day: 11 of 15 fairways, 13 of 18 greens, 32 total putts. Tiger hit one driver and two 3-woods on Thursday and four drivers on Friday, only one which found the fairway. An errant drive at the second led to him sniping his next shot into the gallery

     


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    • In his own words: “I could have cleaned up the round just a little bit. I got off to not exactly the best start, being 2 over through three, but got it back. The golf course was a little bit softer today, obviously. It rains, and we were able to get the ball down a little bit further, control the ball on the ground a little bit easier today, which was nice.”

    • At some point Tiger is going to have to be more aggressive. He will be quite a few shots off the lead by day’s end and he'll have a lot of ground to make up. Hitting irons off the tee is great for position golf, but it’s often leaving him more than 200 yards into the green. Not exactly a range for easy birdies.

    • Sure, it’s too soon to say Tiger can’t win a fourth claret jug, but with so many big names ahead of him on the leaderboard, it’s unlikely. Keep in mind that a top-six finish would guarantee him a spot in the WGC: Bridgestone Invitational in two weeks. At The Players, he stated that this was a big goal.

    • My Twitter account got suspended momentarily when Tiger was standing over a birdie putt on the 17th green. That was the most panicked I’ve been since Tiger was in contention at the Valspar.