Ten Week Challenge - Week 6

By Katherine RobertsFebruary 13, 2004, 5:00 pm
The Back - Core Conditioning continued
 
Last week we discussed the abdominal section of the core and its importance as it relates to stabilization of the spine. This same training philosophy applies to the back portion of the core - the erector spinae muscles and the gluts. Without this stabilization consistency and power are compromised.
 
We know the golf swing puts tremendous strain on the body - particularly in the area of the low back. Professionals as well as high and low handicap golfers, have all experienced discomfort in the low back.
 
This week's sequence of Yoga for Golfers postures address the low back, providing strength, greater endurance, and more consistency in your swing. Combine this week and last week's core abdominal sequence for a comprehensive conditioning program. My suggestion is to do this sequence three times a week.
 
Here are some guidelines for working the core incorporating yoga philosophies:
 
  • Always begin by engaging the gluts. Then draw the navel towards the spine as we do in most of the poses.

  • Think of the tailbone moving downward towards the floor which will also protect the back from injury.

  • Do not hyper-extend the neck in any pose.

  • Remember to BREATHE!

Extended Table pose
PAR Level

Yoga for Golfers - Extended Table pose preparation

Begin on all fours. Draw the navel in, and extend the right leg, toes and hip pointing downward. Keep the gluts active and do not arch the back. Use the core abs to stabilize the trunk.
 
BIRDIE Level
Yoga for Golfers - Extended Table pose

 
Now lift the left arm up, extending it forward, palm facing you. Hold for five to seven breaths and switch sides.
 
Active Modified Cobra pose
PAR Level

Yoga for Golfers - Active Modified Cobra pose

Begin by placing a rolled up towel between the inner thighs. Squeeze the towel as your bring the legs together, engage the buttocks and draw the navel inwards. The tailbone moves down. Now squeeze the towel 50% more than the last breath. Gently lift the chest off the ground with most of the action coming from the back and not the hands. Hold for five breaths and rest. Repeat three times.
 
Full Cobra pose
BIRDIE / EAGLE Level

Yoga for Golfers - Full Cobra pose

Now lift the chest higher and hold for five breaths. Be sure not to hyper-extend the neck.
 
Locust pose
PAR Level

Yoga for Golfers - Locust pose

On your belly, draw the navel inward, tailbone down, very active gluts.
 
Lift the right leg and left arm. Pay attention to relaxing your neck. Eyes focus towards the floor.
 
Hold for five to seven breaths and switch sides.
 
Full Locust pose
BIRDIE / EAGLE Level

Yoga for Golfers - Full Locust pose

Now lift both arms and both legs. Hold for five to seven breaths. Repeat three times.
 
Chest Opening Locust pose
BIRDIE Level

Yoga for Golfers - Chest Opening Locust pose

 
On your belly, draw the navel inward, tailbone down. Engage the buttocks and squeeze the legs together. Lace the hands behind the back. Note: you may use a towel or strap to bring the hands together.
 
Roll the shoulders back and lift the chest off the floor as you keep the legs pressing against the floor. Point the toes so you work the tops of the feet.
 
Hold for five breaths and repeat three times.
 
Please e-mail me and let me know about your progress. You should be feeling great and seeing tremendous benefit in your golf game!
 
Related Links:
  • Ten Week Challenge - Week 1
  • Ten Week Challenge - Week 2
  • Ten Week Challenge - Week 3
  • Ten Week Challenge - Week 4
  • Ten Week Challenge - Week 5
  • Health & Fitness Main Page
     
    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 info@yogaforgolfers.com.
  • Getty Images

    McIlroy responds to Harmon's 'robot' criticism

    By Mercer BaggsJuly 20, 2018, 6:53 am

    CARNOUSTIE, Scotland – Rory McIlroy said during his pre-championship news conference that he wanted to play more "carefree" – citing Jon Rahm’s approach now and the way McIlroy played in his younger days.

    McIlroy got off to a good start Thursday at Carnoustie, shooting 2-under 69, good for a share of eighth place.

    But while McIlroy admits to wanting to be a little less structured on the course, he took offense to comments made by swing coach Butch Harmon during a Sky Sports telecast.

    Said Harmon:

    “Rory had this spell when he wasn’t putting good and hitting the ball good, and he got so wrapped up in how he was going to do it he forgot how to do it.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    “He is one of the best players the game has ever seen. If he would just go back to being a kid and playing the way he won these championships and play your game, don’t have any fear or robotic thoughts. Just play golf. Just go do it.

    “This is a young kid who’s still one of the best players in the world. He needs to understand that. Forget about your brand and your endorsement contracts. Forget about all that. Just go back to having fun playing golf. I still think he is one of the best in the world and can be No.1 again if he just lets himself do it.”

    McIlroy, who has never worked with Harmon, responded to the comments when asked about them following his opening round.

    “Look, I like Butch. Definitely, I would say I'm on the opposite end of the spectrum than someone that's mechanical and someone that's – you know, it's easy to make comments when you don't know what's happening,” McIlroy said. “I haven't spoken to Butch in a long time. He doesn't know what I'm working on in my swing. He doesn't know what's in my head. So it's easy to make comments and easy to speculate. But unless you actually know what's happening, I just really don't take any notice of it.”

    McIlroy second round at The Open began at 2:52 a.m. ET.

    Getty Images

    How The Open cut line is determined

    By Golf Channel DigitalJuly 20, 2018, 5:57 am

    Scores on Day 1 of the 147th Open Championship ranged from 5-under 66 to 11-over 82.

    The field of 156 players will be cut nearly in half for weekend play at Carnoustie. Here’s how the cut line works in the season’s third major championship:


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    • After 36 holes, the low 70 players and ties will advance to compete in the final two rounds. Anyone finishing worse than that will get the boot. Only those making the cut earn official money from the $10.5 million purse.

    • There is no 10-shot rule. That rule means anyone within 10 shots of the lead after two rounds, regardless of where they stand in the championship, make the cut. It’s just a flat top 70 finishers and ties.

    • There is only a single cut at The Open. PGA Tour events employ an MDF (Made cut Did not Finish) rule, which narrows the field after the third round if more than 78 players make the cut. That is not used at this major.

    The projected cut line after the first round this week was 1 over par, which included 71 players tied for 50th or better.

    Getty Images

    How to watch The Open on TV and online

    By Golf Channel DigitalJuly 20, 2018, 5:30 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)

    Getty Images

    First-, second-round tee times for the 147th Open

    By Golf Channel DigitalJuly 20, 2018, 5:30 am

    Three-time champion Tiger Woods is playing in The Open for the first time since he missed the cut in 2015 at St. Andrews. Woods will begin his first round Thursday in the 147th edition at Carnoustie at 10:21 a.m. ET, playing alongside Hideki Matsuyama and Russell Knox.

    Defending champion Jordan Spieth delivered the claret jug to the R&A on Monday at Carnoustie. He will begin his title defense at 4:58 a.m. ET on Thursday, playing with world No. 2 Justin Rose and Kiradech Aphibarnrat.

    Other notable groupings:

    • Rory McIlroy will look to capture his second claret jug at 7:53 a.m. Thursday. He goes off with Marc Leishman and Thorbjorn Olesen.
    • World No. 1 Dustin Johnson is playing with Alex Noren and Charley Hoffman. They will play at 8:04 a.m. ET in the first round.
    • World No. 2 Justin Thomas goes at 8:26 a.m. with Francesco Molinari and Branden Grace.
    • Masters champion Patrick Reed will play with Louis Oosthuizen and Paul Casey at 5:20 a.m. ET.
    • U.S. Open champion and world No. 4 Brooks Koepka is grouped with Ian Poulter and Cameron Smith (9:59 a.m. ET).
    • Phil Mickelson, the 2013 Open champion, will begin at 3:03 a.m. ET with Satoshi Kodaira and Rafa Cabrera Bello.

    Here's a look at the full list of times for Rounds 1 and 2 (all times ET):

    1:35AM/6:36AM: Sandy Lyle, Martin Kaymer, Andy Sulliva

    1:46AM/6:47AM: Erik Van Rooyen, Brady Schnell, Matthew Southgate

    1:57AM/6:58AM: Danny Willett, Emiliano Grillo, Luke List

    2:08AM/7:09AM: Mark Calcavecchia, Danthai Boonma, Shaun Nooris

    2:19AM/7:20AM: Kevin Chappell, Oliver Wilson, Eddie Pepperell

    2:30AM/7:31AM: Ross Fisher, Paul Dunne, Austin Cook

    2:41AM/7:42AM: Tyrrell Hatton, Patrick Cantlay, Shane Lowry

    2:52AM/7:53AM: Thomas Pieters, Kevin Kisner, Marcus Kinhult

    3:03AM/8:04AM: Phil Mickelson, Satoshi Kodaira, Rafa Cabrera Bello

    3:14AM/8:15AM: Brian Harman, Yuta Ikeda, Andrew Landry

    3:25AM/8:26AM: Si Woo Kim, Webb Simpson, Nicolai Hojgaard (a)

    3:36AM/8:37AM: Stewart Cink, Brandon Stone, Hideto Tanihara

    3:47AM/8:48AM: Gary Woodland, Yusaku Miyazato, Sung Kang

    4:03AM/9:04AM: Ernie Els, Adam Hadwin, Chesson Hadley

    4:14AM/9:15AM: Pat Perez, Julian Suri, George Coetzee

    4:25AM/9:26AM: David Duval, Scott Jamieson, Kevin Na

    4:36AM/9:37AM: Darren Clarke, Bernhard Langer, Retief Goosen

    4:47AM/9:48AM: Matt Kuchar, Anirban Lahiri, Peter Uihlein

    4:58AM/9:59AM: Jordan Spieth, Justin Rose, Kiradech Aphibarnrat

    5:09AM/10:10AM: Jon Rahm, Rickie Fowler, Chris Wood

    5:20AM/10:21AM: Louis Oosthuizen, Paul Casey, Patrick Reed

    5:31AM/10:32AM: Tony Finau, Xander Schauffele, Jhonattan Vegas

    5:42AM/10:43AM: Yuxin Lin (a), Alexander Bjork, Sang Hyun Park

    5:53AM/10:54AM: James Robinson, Haraldur Magnus, Zander Lombard

    6:04AM/11:05AM: Kodai Ichihara, Rhys Enoch, Marcus Armitage

    6:15AM/11:16AM: Sean Crocker, Gavin Green, Ash Turner

    6:36AM/1:35AM: Brandt Snedeker, Sam Locke (a), Cameron Davis

    6:47AM/1:46AM: Patton Kizzire, Jonas Blixt, Charles Howell III

    6:58AM/1:57AM: Charl Schwartzel, Daniel Berger, Tom Lewis

    7:09AM/2:08AM: Alex Levy, Ryan Moore, Byeong Hun An

    7:20AM/2:19AM: Michael Hendry, Kelly Kraft, Lee Westwood

    7:31AM/2:30AM: Henrik Stenson, Tommy Fleetwood, Jimmy Walker

    7:42AM/2:41AM: Matthew Fitzpatrick, Russell Henley, Jovan Rebula (a)

    7:53AM/2:52AM: Rory McIlroy, Marc Leishman, Thorbjorn Olesen

    8:04AM/3:03AM: Dustin Johnson, Alex Noren, Charley Hoffman

    8:15AM/3:14AM: Zach Johnson, Adam Scott, Brendan Steele

    8:26AM/3:25AM: Justin Thomas, Francesco Molinari, Branden Grace

    8:37AM/3:36AM: Jason Day, Shota Akiyoshi, Haotong Li

    8:48AM/3:47AM: Todd Hamilton, Beau Hossler, Jorge Campillo

    9:04AM/4:03AM: Ryuko Tokimatsu, Chez Reavie, Michael Kim

    9:15AM/4:14AM: Kyle Stanley, Nicolas Colsaerts, Jens Dantorp

    9:26AM/4:25AM: Tom Lehman, Dylan Frittelli, Grant Forrest

    9:37AM/4:36AM: Lucas Herbert, Min Chel Choi, Jason Kokrak

    9:48AM/4:47AM: Padraig Harrington, Bubba Watson, Matt Wallace

    9:59AM/4:58AM: Ian Poulter, Cameron Smith, Brooks Koepka

    10:10AM/5:09AM: Sergio Garcia, Bryson DeChambeau, Shubhankar Sharma

    10:21AM/5:20AM: Tiger Woods, Hideki Matsuyama, Russell Knox

    10:32AM/5:31AM: Jason Dufner, Ryan Fox, Keegan Bradley

    10:43AM/5:42AM: Ryan Armour, Abraham Ander, Masahiro Kawamura

    10:54AM/5:53AM: Jazz Janewattananond, Fabrizio Zanotti, Jordan Smith

    11:05AM/6:04AM: Brett Rumford, Masanori Kobayashi, Jack Senior

    11:16AM/6:15AM: Matt Jones, Thomas Curtis, Bronson Burgoon