Spine Strengthening Series Week 3

By Katherine RobertsAugust 2, 2007, 4:00 pm
This is the third week in the series designed to stretch and strengthen your spine. Add this weeks yoga postures to the past two weeks and you are now beginning to build a comprehensive back program.
 
The following yoga postures address your hips, side body or intercostals and obliques as well as a strengthening exercise for your gluts and lumbar spine.
 
Golf benefits of these poses:
More internal hip rotation in your swing ' helps prevent sliding or sway.
 
Intercostal stretch supports more turn from your trunk and consistency in your spine angle.
 
Glut and lumbar spine strengthener support more power and proper transference of energy from the lower body to the trunk.
 
Here are a few tips for your yoga practice:
  • Move dynamically in each pose ' breathing deeply in and out through your nose.

  • Move immediately from one pose to the next without a break.

  • Gently, continuously draw your navel towards your spine.

  • Begin and end in a childs pose.

 
90 / 90 or double pigeon pose:
This pose is called the 90 / 90 stretch because your knees are placed at a 90 degree angle and the quads are placed at a 90 degree angle to the body.
 

Bring the left leg forward and right leg back. Pull your navel in and on your exhalation gently fold forward. Repeat dynamically ten times and then hold the stretch for seven deep breaths. Switch sides and repeat
 
Tip: It is very common for one hip to be more limited than the other hip. Hold the stretch on the more restricted side for five more breaths.
 
Extended side angle / intercostals stretch on the ball:
Tip: Focus on pulling the navel towards the spine and pressing the hips forward in this pose. You will feel a MUCH deeper stretch in the hips and oblique abdominal muscles.
 
If you sit for extended periods of time during the day, hold this stretch for twenty breaths!
 
Place your left foot over your extended right leg, hip on the ball and right hand supporting your upper body. Bring your left arm over your head and focus on deep breaths as you stretch your left side body. Slowly switch sides and repeat.
 

 
Lumbar / glut strengthener on the ball:
Tip: Squeeze your gluts before you lift your legs.
 
Place the ball under your hips, hands placed under your shoulders. On your exhalation lift the legs, hold for three breaths, relax and repeat five times.
 

 
Finish in a childs pose.
 
See you on The Turn, Monday nights at 10:00 EST.
 
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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    Watch: Full replays of The Open coverage

    By Golf Channel DigitalJuly 21, 2018, 12:20 pm

    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)

    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.


    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.

    Getty Images

    Tiger Tracker: 147th Open Championship

    By Tiger TrackerJuly 21, 2018, 12:15 pm

    Tiger Woods, in search of his 15th career major championship title, started the weekend six off the lead at Carnoustie. We're tracking him in Round 3 of The Open.


    Getty Images

    How to watch The Open on TV and online

    By Golf Channel DigitalJuly 21, 2018, 8:30 am

    You want to watch the 147th Open? Here’s how you can do it.

    Golf Channel and NBC Sports will be televising 182 hours of overall programming from the men's third major of the year at Carnoustie

    In addition to the traditional coverage, the two networks will showcase three live alternate feeds: marquee groups, featured holes (our new 3-hole channel) and spotlight action. You can also watch replays of full-day coverage, Thursday-Sunday, in the Golf Channel app, NBC Sports apps, and on GolfChannel.com.  

    Here’s the weekly TV schedule, with live stream links in parentheses. You can view all the action on the Golf Channel mobile, as well. Alternate coverage is noted in italics:

    (All times Eastern; GC=Golf Channel; NBC=NBC Sports; GC.com=GolfChannel.com or check the GLE app)

    Monday, July 16

    GC: 7-9AM: Morning Drive (stream.golfchannel.com)

    GC: 9-11AM: Live From The Open (www.golfchannel.com/livefromstream)

    GC: 7-9PM: Live From The Open (www.golfchannel.com/livefromstream)


    Tuesday, July 17

    GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


    Wednesday, July 18

    GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


    Thursday, July 19

    GC: Midnight-1:30AM: Midnight Drive (stream.golfchannel.com)

    GC: Day 1: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

    GC.com: Day 1: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

    GC.com: Day 1: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 1: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


    Friday, July 20

    GC: Day 2: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

    GC.com: Day 2: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

    GC.com: Day 2: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 2: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


    Saturday, July 21

    GC: Day 3: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

    NBC: Rd. 3: The Open, live coverage: 7AM-3PM (www.golfchannel.com/theopen)

    GC.com: Day 3: The Open, Spotlight: 4:30AM-3PM (www.golfchannel.com/spotlight)

    GC.com: Day 3: The Open, Marquee Groups: 5AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 3: The Open, 3-Hole Channel: 5AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 3-4PM (www.golfchannel.com/livefromstream)


    Sunday, July 22

    GC: Day 4: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

    NBC: Rd. 4: The Open, live coverage: 7AM-2:30PM (www.golfchannel.com/theopen)

    GC.com: Day 4: The Open, Spotlight: 4:30AM-2:30PM (www.golfchannel.com/spotlight)

    GC.com: Day 4: The Open, Marquee Groups: 5AM-2PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 4: The Open, 3-Hole Channel: 5AM-2PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 2:30-4PM (www.golfchannel.com/livefromstream)

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    Storms halt Barbasol before Lincicome tees off

    By Associated PressJuly 20, 2018, 11:29 pm

    NICHOLASVILLE, Ky. - Brittany Lincicome will have to wait until the weekend to resume her bid to make the cut in a PGA Tour event.

    Overnight storms delayed the start of the second round Friday in the Barbasol Championship, and an afternoon thunderstorm suspended competition for good. The round will resume Saturday morning with much of the field still to play.

    The second stoppage at Champions Trace at Keene Trace Golf Club came 20 minutes before Lincicome's scheduled tee time.

    Lincicome was near the bottom of the field after opening with a 6-over 78 on Thursday. The first LPGA player since Michelle Wie in 2008 to start a PGA Tour event, she needs a huge rebound to join Babe Zaharias (1945) as the only female players to make the cut.

    Troy Merritt had the clubhouse lead at 15 under, following an opening 62 with a 67.