Ten Week Challenge - Week 8

By Katherine RobertsFebruary 27, 2004, 5:00 pm
More Hamstrings
 
For the past fifteen years I have worked with thousands of golfers who all have one thing in common - tight hamstrings. Here is the good news ' your hamstrings will become more flexible regardless of your current level of inflexibility.
 
Tight hamstrings affect the low back as well as freedom of movement in the pelvis and hips. Lack of flexibility make it more challenging to maintain solid knee flexion ' a necessary component for balance in your stance off the tee or in the bunker.
 
Think of the last time your body tightened up on the golf course. Chances are it was either your low back or hamstrings. These poses should be done at least three days a week and can be applied to the golf course.
 
Guidelines for increasing flexibility in the hamstrings:
  • Once you are properly aligned in the pose, engage or flex the quadriceps and feet. The feet should be moving towards you as you press the heel away form you.

  • Before you fold forward, draw the navel towards the spine and sit up as tall as possible. This will increase the intensity of the stretch.

  • When folding forward attempt to hinge forwards from the hips, keeping the back as straight as possible. When you allow the back to round as you fold forward it will work the muscles of the back more than the hamstrings.

  • Remember to focus the eyes just past the feet so you dont hyper extend the neck.

  • Do not go to pain ' go half the distance in the stretch and hold for a longer duration.

Ok, now on to this week's poses.....
Standing Forward Fold ' Elbows Clasped
PAR Level

Yoga for Golfers - Standing forward fold  pose

Place feet wider than hip width apart, slightly pigeon toed. Clasp opposite hands to elbows and fold forward. Allow the head to hang, releasing the low back. Hold for five breaths, draw the navel inward and SLOWLY come back to standing.
 
Standing Forward Fold ' Elbows Clasped
BIRDIE / EAGLE Level

Yoga for Golfers - Standing forward fold  pose

Same pose as above but begin to straighten the legs. Keep your weight evenly distributed over the feet. Do not hyperextend your knees. Hold for five breaths.
 
Head to Knee pose with strap
PAR / BIRDIE / EAGLE Levels

Yoga for Golfers - Head to Knee pose with strap

Sitting up with a straight spine extend the left foot out, bringing the right foot to the inner thigh. Place the strap on the left foot. Square the hips so you are facing your knee. Hinge at the hips and fold forward over the left leg. Remember to flex the quad and feet. Hold for ten deep breaths and switch sides.
 
Head to Knee pose with strap
PAR / BIRDIE / EAGLE Levels

Yoga for Golfers - Head to Knee pose with strap

Extend both legs out, flex the quads. TIP: Feel free to sit with your back against the wall for additional support. Place the strap around the feet and fold forward. Hold for ten breaths.
 
Supine Hand to Foot pose with strap
PAR / BIRDIE / EAGLE Levels

Yoga for Golfers - Supine hand to foot pose

Place the strap around the right foot, flexing the foot towards you. Keep the left leg bent. TIP: Keep the leg completely straight like an arrow. There is a greater value in keeping the leg close to the floor and straight than lifting the leg higher. Hold for ten breaths and switch sides.
 
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
  • Ten Week Challenge - Week 6
  • Ten Week Challenge - Week 7
  • 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

    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.

    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.”

    Getty Images

    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.

    Getty Images

    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.