Course Performance: Golf Tips

• » UpHill Lies
• » Fundamentals of Great Putting
• » Fundamentals of Great Chipping
• » Fundamentals of Great Pitching
• » Great Bunker Fundamentals
• » Keys to Great Driving
• » Driving the Ball Crooked?
• » More Distance Control

UpHill Lies
by Professional Teacher, Craig Renshaw

Difficult lies are part of the game. Hitting them not as solid as you do flat lies is part of the game also. When you look at the way you practice, we have a great lie on a perfectly flat surface most of the time. If we want to get better at the more difficult shots, then we need to practice them and know how to set up to them.

Today we will discuss the uphill shot. First you must decide how much uphill is the shot that we have in front of us. How much is it going to effect the shot at hand. Is it playing longer? How much longer? Will it make me choose a longer club? It is going up hill, so it will stop easier, how will that affect my shot? These are all questions that go into my mind before I choose my club. Here are a few more things to check when hitting this shot.

• Place your body parallel to the slope
• Aim slightly right of target (ball is pulled from uphill lies)
• Take addition club to adjust for slope
• Move ball position forward in stance
• Normal golf swing and follow through

Fundamentals of Great Putting
by Professional Teacher, Craig Renshaw

Putting is the simplest motion in golf to make. It has the least moving parts few fundamentals and the greatest impact on a golfers score. Yet, with that being said, putting is not practiced very often and therefore, very few golfers are good putters. Here are a few tips to lead you to better putting.

Lets start at the beginning. How we hold the club is very important. The putter is no different. Great putters put the club in the palm of their hands. That is why the grip to a putter is square not round like other clubs. This allows the palms to face each other taking the wrists out of the putting stroke. (Picture A)

Setting up and how to stand to the ball is easy. Make an athletic set up, bending from your hips as to put very little strain on your back and let your arms hang straight down from your shoulders, to help form the triangle of the arms and chest. Try to get the eyes over the ball. (Picture B) To make sure you stay nice and balanced, put the inside of your feet at shoulder width. Place the ball position anywhere from middle of stance to inside front heel depending on your choice of grip.

Next, make a backswing and follow through simple, with very little movement in the hands and wrists. Keeping the triangle intact. (Picture C) If the ball is near the hole, then a great putt has been made. If you make less then 36 putts in a round then good things are happening.

Fundamentals of Great Chipping
by Professional Teacher, Craig Renshaw

In the last article, I referred to putting as the simplest motion in golf. Chipping is very similar to putting in set up and motion. With that in mind, I will say that chipping is the second simplest motion that a golfer can ever learn to make.

When we set up to chip, we have to have a clear idea of what the shot should look like in our mind. Chipping is similar to putting, which is all roll, so a chip will be described as “keeping the ball low with roll.” This usually does not occur due to set up and club selection. Most people chip with one club. I will tell you to chip with clubs 7-SW. (Picture A) This makes almost any chip very simple without having to change the stroke.

Now lets look at a few of the basics. The grip in chipping will be in the palm of your hands. Chipping like putting is a stroke, and when the motion is a stroke, we place the club in our palms.

Setting up to the ball has to be done with the idea of “keeping the ball low to roll.” I would like to see the feet fairly close together to keep the legs still. Make an athletic set up, bending from your hips as to put very little strain on your back and let your arms hang straight down from your shoulders, to help form the triangle of the arms and chest. I would like to see more weight on your forward foot to encourage a descending blow onto the ball and keep the ball lower. Place the ball position back in your stance to make good contact and allow the ball to roll. (Picture B)

Finally, just like putting make the appropriate amount of backswing and follow through with little to no movement in hands or wrists. Keep the triangle intact. (Picture C) If you are chipping on the green and two putting then you are doing very well. Then you have the ability to be at least a bogey golfer and be shooting 9.

Fundamentals of Great Pitching
by Professional Teacher, Craig Renshaw

In the past few golf tips, I have been referring to the various motions in golf according to difficulty. Putting was the simplest, followed by chipping and now pitching. If you have had problems with the first 2 shots, then it will not get any easier. Pitching is the first motion that is considered a swing, which requires more movement. This shot will be quite a bit different then chipping in that this shot will have more air and less roll. Because of more loft and less roll, wedges will be our choice of clubs. I suggest that everyone have at least 3 of them. PW, GW, and SW. Having a LW or XW is great but not necessary. We will let these clubs determine how high and far these shots will go.

Being that this is a swing, you will have to place the club into a swing grip. Putting and chipping were strokes, so we placed it in our palm. With a swing grip, the club is more in our fingers resting underneath the heal pad of our hand with the line between our thumb and forefinger going towards our back shoulder. (Picture A)

Setting up and how to stand to the ball is easy. Make an athletic set up, bending from your hips as to put very little strain on your back and let your arms hang straight down from your shoulders, to help form the triangle of the arms and chest. To make sure you stay nice and balanced, put the inside of your feet at shoulder width, slightly opening and placing more weight on your forward foot. You will most likely be hitting this shot over a bunker so place ball in middle of stance to allow good contact and high loft of shot with little roll. (Picture B)

Finally ensure that you are making a swing that has a backswing and forward swing that matches in length. If you are getting on the green and 2 putting, you have the ability to be a bogey golfer and shooting 90. This is a very good score. In the next few tips we will start to get more specific with some fine tuning of short game along with full swing.

Great Bunker Fundamentals
by Professional Teacher, Craig Renshaw

Over the past few months my goal has been to give everyone a checklist for commons shots hit on the course. Today, we will look at a shot that is feared by most golfers, but in reality is the easiest shot in golf. The bunker shot.

There are 3 types of bunker players in the game:

• Get it out players
• Get it out and on players.
• Get it out, get it on and get it close players. (close means hitting it to 15 ft. or less)

Which one are you? Just like other shots, this comes down to setting up properly before you swing to increase the odds of a good shot. We will make sure you have a good set up.

First, make sure the grip is in your fingers and the clubface is slightly open. (picture above) Feet should be shoulder width apart, and ball position opposite the heel of your forward foot with an athletic set up bending from your hips. Just like all the other short game shots we have talked about, make sure you have more weight on your forward foot.

From here make a swing moving to a full finish. Make sure to hit the sand. As long as your swing hits somewhere between the middle of your stance and your forward heel, you will hit a reasonable golf shot. (Picture at left)

If you do these things at address and are making good swings, when you think you are in trouble because you are in the bunker, you should be getting out and 2 putting which should mean a bogey. Better your fundamentals and limit your mistakes out of the bunker and watch your scores come down!

Keys to Great Driving
by Professional Teacher, Craig Renshaw

Over the past few months, I have been talking about the short game and how important setting up is to lowering your scores. This month I will introduce you to the keys to driving the ball.

We must first understand that woods and irons are extremely different in their design. Irons are more upright, shorter, heavier and have more loft. With this in mind, they will be easier to hit solid and straighter and always produce a divot. Most people do not take this into account and try to swing their woods the same way they would their irons to no avail.

Woods must first start with a good grip in our fingers. Next we must make sure that ball position is off the inside of our front heel. Because the ball position is forward in our stance we must make sure to square our shoulders. (The forward ball position leads to the shoulders opening.) As we square out shoulders we will end up placing about 60% of our weight on the back foot at address. (Picture A) Make sure that you are set up athletically bending from your hips and letting your arms hang like all of the other swings we have described. Make a swing and finish balanced on your forward foot.

Finally, with these new big headed drivers, a few things to keep in mind. First you must use a long tee to get the ball airborne. Next you must tee the ball up so that it is at least halfway above the top of the club. Then tee the ball up more towards the toe of the driver to encourage a sweeping swing and contact with the sweet spot on the club. (Picture B)

If you make good contact and move the ball a fair distance down towards the hole, you will be fine. Driving is just one shot in many that will be made during a round. Place the ball in play and let the rest happen.

Driving the Ball Crooked?
by Professional Teacher, Craig Renshaw

Are you having trouble hitting your driver for distance? Pop your driver straight up in the air, losing tremendous distance when playing with your friends? Do you have marks on the top of your driver? I believe that some of this can be blamed by bad spine angle when making contact with the ball.

If not set up properly, you are making great compensations during the swing. First, make sure that you have the ball position forward in your stance opposite your left heel. Place about 60% of your weight on your right foot and shoulders square. If these basic set up rules are not followed then when swinging you will stand up during the swing and pop the ball straight up in the air. (Picture to the right) This will cause a huge power loss, shots off the top of your club and drives that go straight up in the air.

Retain you spine angle (Picture at left) and watch your drives flatten out and start to get longer and longer.

More Distance Control
by Professional Teacher, Craig Renshaw

How often do you notice that you are on the green and when the pressure starts to rise that you putting seems to leave your body? Have you looked and seen what your follow through looks like after these putts? As the pressure rises and the shirt collar gets a little tighter, do you hands and wrists start to become more and more active when you putt?

Here are a few things to check while putting. Is the grip in your fingers or palm? (Picture A) Golfers that place the putting in their fingers are golfers that tend to get very wristy during their putting stroke. (Picture B) Golfers that make wristy putting strokes have a tough time controlling their distances. If you have a habit of putts consistently leaving your putts way short, this could be the problem. When the wrists get involved in putting it tends to add loft to your putter which will cut down on the distance that the ball will roll.

Make sure that your arms are staying extended and wrists are staying very quiet. (Picture C) This will allow you to keep the loft of the putter true and allow the ball to roll the distance that you intended it. As long as putts are going the correct distance, you should start to make more 2 putts and watch your scores come down.

About Craig Renshaw

• Craig Renshaw has been teaching golf for 14 years.
• currently an instructor for Advantage Golf Schools Ariz.
• currently an instructor for Ken McDonald in Tempe, Ariz.
• PGA Member
• Certified instructor for Kathrine Roberts’ Yoga for Golfers Program.
• Chek Certified Golf Biomechanic.
• For more information about scheduling a lesson with Craig email him at golfprocraig@aol.com or www.advantagegolfschools.com

Course Performance: Mental Coaching

• » Message on Motivation from Katherine Roberts
• » Exploding Down the Fairway by John Zulli
• » The Power of Suggestion by Jennifer Scott
• » Fixate on your Target by Jennifer Scott
• » Your Most Powerful Tool by Denise Hatch
• » What about that Chattering Mind? by Katherine Roberts

A Message from Katherine:

I have a saying on and off the golf course: “Stay in your comfort zone and you will remain the same. Push beyond the comfort zone and you will make the changes you desire. Living outside of your ‘box’ is where the change occurs.”

When we do not push ourselves physically, mentally, emotionally and spiritually we become like the stagnant mud at the bottom of the lake.

In fitness, I expect my students to push themselves to create change. This does not mean pushing beyond the point of intense pain or causing injury, it refers to pushing beyond the comfort zone. I have often written that “feeling discomfort in the muscles is acceptable, pain is not acceptable.”

These concepts are exactly why all my books, DVDs and articles are presented in the Par, Birdie and Eagle formats. While developing a fitness program remember these three words, modify, modify and modify the poses. Once you have modified the pose to accommodate your current physical condition, and then push outside your comfort zone once positioned in the pose. Breathe, move inward, focus on your core and lengthen the spine.

The intention with which you approach your fitness is a direct correlation to the way you approach golf and life.

Exploding down the Fairway
by John Zulli

The Little Dragon

Martial arts legend Bruce Lee was a mere 5 feet 7 inches tall and weighted 145 pounds yet he had the power to send opponents nearly twice his size flying backward with a punch that traveled the distance of only one inch. Curiously, the secret to Bruce’s one inch punch, and your key to harnessing explosive force on the fairway, is relaxation.

Say Goodbye to Tee Block Jitters & Hello to Higher Performance

Here is a universal rule: Tension impedes performance. Physical tension stifles fluid movement and inhibits control. Worst, physical tension quickly converts into mental tension causing you to lose focus, hurry shots and feel frustrated. When Bruce approached his opponent he kept his body ready but relaxed. Free of unnecessary resistance, Lee’s muscles moved with smooth, lightening speed; instantly converting grace and velocity into greater power. Because muscle control also creates mental control, relaxation gave Bruce laser like concentration. When all the muscles in his body simultaneously came into play and were directed into his target, the resulting kinetic explosion was enormous.

Putting Relaxation into Play

It is time to create some explosive power of your own. This simple technique discharges needless tension from the body and increases mental focus. Before you approach the ball, inhale and slightly tense all the muscles from your feet to the top of your head and out into your arms and hands. Hold your breath, keep your muscles tight and count to three. On the number three exhale and let your muscles relax. Repeat this cycle of breathing, tensing and relaxing just a few times. You are not trying to turn your body into silly putty. Your goal is to develop a sense of “muscle mastery” that leads to greater concentration and composure. Now when you swing, your relaxed muscles respond quickly and efficiently and you generate more energy with less effort. Integrate this tense and relax cycle into your game and you will be blasting the ball off the tee in no time.

About John Zulli:

“Developing mind-body mastery is easier then dancing the Hokey Pokey”, says author, speaker and seminar leader John Zulli. And Zulli has proved it! From Senior Pro Tour Players looking to lower their score to pregnant moms aiming for an easy delivery, his powerful approach to peak performance has worked magic in thousands of lives. John has taken his message and authored The Mind Rules: Master the 3 powerful principles that rule your performance, success, and happiness.

John A. Zulli
San Luis Obispo, CA
805-627-1599
jaz@themindrules.com
www.themindrules.com

The Power of Suggestion
by Jennifer Scott, Clinical Hypnotherapist

Have you ever seen Stage Hypnosis?

If you haven’t, make sure you do. There’s no better way of understanding the Power of Suggestion then by watching a Stage Hypnotist at work.You’ll watch people act as if there’s a terrible smell of rotten eggs in the room and then switch — before your eyes — to believing that they’re inhaling a delightful fragrance of roses. How can this be? Is the Hypnotist playing some kind of trick and acting like a magician? Not at all. He has gained access to their Subconscious Mind.

As soon as your Subconscious Mind does not reject a statement, it will accept everything else you tell it as true. When you watch a Stage Hypnotist at work, you’re there to be entertained. But the Power of Suggestion also works in a clinical setting. Diehard smokers become unable to smoke. Chocoholics lose all desire for chocolate. And what about golfers? Those with low self-esteem can turn on a dime and believe they’re winners. As long as you and your Subconscious Mind don’t reject the idea that you’re a winner — that you can lower your handicap — that you can win your club tournament — you can make positive, powerful changes in your game.

For those of you who have bought my CD, “Own The Zone,” I have a suggestion: Listen consistently every day for three weeks to “The Golfing Journey” on the second CD. You’ll be amazed at the improvement in your playing. It won’t be an accident, a lucky break or magic. You will have persuaded your Subconscious Mind through the power of my suggestions. If you haven’t bought my CD, try repeating either of these two thoughts before you go to sleep at night: “Infinite intelligence leads and guides me in all my ways.”

“The principles of right action and Divine Order govern my entire life.” These two positive ideas are taken from The Power of Your Subconscious Mind, written by Joseph Murphy in 1963. They can be very effective at neutralizing self-deprecation.Your Subconscious is receptive to these suggestions right before you fall asleep and just as you are slowly waking. If you say either of these two phrases for three weeks, you’ll be amazed at how much calmer and more peaceful you’ll be both in your everyday life and on the golf course. Of course, “Own The Zone,” which is tailored specifically for improving your golf game, will probably help you even more!

About Jennifer Scott:

Seen on The Golf Channel, Jennifer Scott is now the Mental Fitness Expert for Golf Magazine’s website, www.golfonline.com. You can see her monthly articles there under “Fitness.” Jennifer is author of “Own The Zone,T” a 2 CD audio set for golfers, to which GOLF Magazine gave the highest rating. She welcomes your questions and comments.

Jennifer Scott
Scottsdale, AZ
480-483-6941
jscott@ownthezonegolf.com
ownthezonegolf.com

Fixate on Your Target
by Jennifer Scott, Clinical Hypnotherapist

Here’s a Mental Tip that can jump start your season of golf.

It goes without saying that learning how to groove your swing in a nice easy rhythm will go a long way to improving your golf. But it can’t go all the way. Because there’s something else out there that’s equally important.

The Target.

Since accuracy is just as important as distance, fixate your attention on the target in your pre-shot routine. Focus not just in a general way, but also on something very specific. For example, don’t just look at a tree or a shrub. Concentrate on a specific branch of that tree or a spot on that shrub.

In putting, focus on a blade of grass or a spot on the green or an edge of the hole. This will not only help in your aim, it will also help distract your conscious mind away from all that useless mental chatter.

By focusing intensely on a very specific target, you’re creating a neural pathway — an energy connection between you and the target. Now hold it in your mind’s eye.

The more focused you are on your target, the more powerful that pathway will become. Then, when you’re ready to swing and you’re looking down at your ball, the image of the trajectory of your ball moving towards its target becomes so strong that your Subconscious Mind gets triggered. And it knows just what to do. It initiates your swing, moves your arms, hips and shoulders back. They coil, “load up” at the top of your backswing, and then uncoil. Whoosh! Your ball heads majestically and purposefully towards its target.

For those of you who have listened to my audio CD program, “Own The Zone™,” you’ve already experienced — in Self Hypnosis — the power of target focus by taking a deep breath and saying the trigger words: “Level B, Relax Now.”

Why not reinforce this experience by listening to “A Golfing Journey” (on the set’s second disk) at least three times a week, so you have both added confidence and a deeper experience of this energy connection. It will pay off for you.

For those who have not purchased “Own The Zone™,” here’s a routine for you to try:

As you address the ball, take one last long look at the target, “burning in” the image. Take a deep breath, look down at your ball and let it out slowly as you swing. Your Subconscious Mind will take over. And the more your Subconscious Mind is in control, the less you’ll worry, fidget, analyze and just generally think too much.

Next time you play, fixate on your target, not on your swing.

About Jennifer Scott:

Many golfers have written to me about the exciting improvement in their game! I never tire of these stories, so please keep sending them! They help me better understand how to fine-tune my program.

I’m a Certified Clinical Hypnotherapist with offices here in Scottsdale, Arizona. You can call me at 480-483-6941 or you can email me here or from my website, ownthezonegolf.com

Jennifer Scott
Scottsdale, AZ
480-483-6941
jscott@ownthezonegolf.com
ownthezonegolf.com

Your Most Powerful Tool
by Denise Hatch, Hypnotherapist

Your mind is your most powerful tool. If it’s not working for you, it’s working against you. There is no in-between, and no idle thoughts. So how do we make the mind work for us on the course? The most accomplished athletes in the world will tell you, it’s not as much about the skill level as it is about the level of mental discipline.

Mental discipline starts with the understanding of thought. Every thought takes form at some level. Becoming aware of our thought is the first step to getting a handle on it. Let’s look at what occurs on the golf course. When approaching your ball, recognize the self-talk, the thoughts that are occurring, knowing that a predisposed pathway is already in place for those thoughts that arise at this time, positive or negative. This pathway is reinforced every time you approach the ball. If you have had mental training in this area, you may already have a pre-routine that gets you focused, and that’s the goal, taking the thought where it needs to be and away from that which is self defeating.

The pre-routine ritual that you perform when you step up to the ball, whether it is a practiced one or one that you are unaware of, is in place. If it is self defeating the work that must be done is to be vigilant of the thoughts, stop the pattern and create a new pattern or pathway. Think of it as a routine that gets you centered and focused.

The human mind focuses on approximately 9-12 things at any given time. An accomplished athlete narrows that 9-12 to 2.

A good pre-routine might consist of a deep seven-count inhalation and an exhalation of seven through the mouth, lips parted. Saying to yourself on the exhale just two things you want to focus on. Example: I am calm and confident and I swing to my target. Use your breath with the things you want to focus on and set up your routine for the perfect shot every time.

Denise Hatch
Denise4health@aol.com

How about that Chattering Mind?
by Katherine Roberts

The root of the Sanskrit word yoga is yug, which translates to the union of the mind, body and breath. A yogi or one who practices yoga, uses the postures to change the body from inflexibility to flexibility, from fatigue to strength, from an over active mind to level of quietness never experienced before.

Many PGA and LPGA professionals like Gary McCord, Andrew Magee and Annika Sorenstam are utilizing the benefits of yoga for better golf. In the words of Gary McCord, “Preparing for golf, from the viewpoint of a professional, is an exhaustive task. You have to tighten your swing, practice your short game, get in the right frame of mind and get physically fit. Or you can practice yoga and accomplish all of the above,”

Amateur golfers looking for increased strength and flexibility are gravitating toward yoga. Bruce Ollstein, Super Coach and author of the bestseller Combat Golf believes, “All warriors and athletes must be highly conditioned and maintain flexibility to protect themselves from injury and increase the probability of success. Yoga is an excellent path to gaining that advantage.”

Thinking you can’t do yoga because your leg doesn’t go behind your head? Not true. Yoga is now the fastest growing form of exercise in America. There are many styles of yoga, from the most physically active called Ashtanga or Power yoga, to the more meditative and gentle style of Kundalini. There are numerous beginner yoga classes and tapes out on the market; even yoga tapes specifically designed to address golf specific issues. When investigating the style that is right for your fitness level, ask the instructor about the necessary physical requirements, duration and intensity of the class.

Course Performance: Senior Golfers

• » Senior Golfer Tips: Posture by Katherine Roberts
• » It Is Never Too Late by Katherine Roberts
• » Easy Pose by Katherine Roberts

Senior Golfer Tips

Tips for better posture:

One of the biggest challenges for older golfers is posture, on and off the golf course.

Practice this simple exercise standing in front of the mirror.

Stand tall and pull the navel towards the spine. Slightly tuck the tailbone under and lift the ribcage up towards the ceiling. Roll the shoulders back and extend the cervical spine (the neck) as long as possible.

Breathe deeply for five to 10 breaths. Relax and repeat five to 10 times.

Practice this pose for better posture everyday and you will quickly see the benefits on and off the golf course.

It Is Never Too Late
Fitness and the Senior Golfer

When Jim, a 62-year-old golfer, walked into my studio I saw a man who was depressed and desperate to play golf again. Ten years ago Jim’s physician recommended he give up the game due to the pain he experienced in his low back. Imagine if you could not play golf and the physical, social and emotional toll it would take on your life. For many years Jim was resigned to the notion that he was too old to change his body.

After conducting a comprehensive physical assessment, I established that most of Jim’s concerns were related to a lack of flexibility. One assessment I used on Jim was the cat cow pose. I asked Jim to perform the exercise expecting to see movement in his spine. Jim insisted he was moving his spine when in actuality he had no movement. Within two months we had total mobilization of Jim’s lumbar spine. Now in retirement, Jim plays golf three days a week, pain free!

Some of these poses may look familiar to you as I have suggested them as a series of warm-up poses. For senior golfers I recommend you begin the poses by moving very slowly, inhaling and exhaling through the nose with each pose. Practice the poses four days a week, in the morning (right after coffee) and in the evening right before bedtime. Studies prove stretching before sleep support faster muscle integration and faster results.

Recommended equipment for these exercises: Yoga Matt

Cat / Cow pose:

On all fours, inhale as you pull the navel towards the spine, pressing the spine towards the ceiling. Exhale, pressing the spine towards the floor, rolling the shoulders away from the ears and lifting the head slightly. Repeat 10 to 20 times.

Gentle Dynamic Twist:

Preparation position: Bring the arms perpendicular to the body, keeping the feet on the floor (Par Level) or lifting the feet off the floor (Birdie Level).

Pose: Inhale, pressing the navel towards the floor, engaging the core and rolling the legs to the right. Exhale bringing the legs back to the starting position. Repeat to the left side, and repeat the pose 10 to 20 times.

Seated Twisting pose:

Sitting up as straight as possible with the assistance of the right arm, place the right foot on the outside of the left knee. Maintain connection of the right foot to the floor. Inhale, lengthening the spine, exhale as you twist to the right. Repeat five times and switch sides.

Child’s pose:

This pose stretches the back and relaxes the mind. Sit in this pose for approximately two minutes. Note: If you feel discomfort in the knees, place a rolled towel in the crease of the back of the knees. RELAX! The mind is a powerful tool. Taking the leap of faith, exercising and visualizing your body as strong, flexible and full of vitality will transform your thoughts to reality!

Easy Pose

Work on your game anywhere! This series is great for seniors and the physically challenged golfer.

One of my favorite aspects of yoga is that what appears to be very easy on the outside is actually very physically active on the inside. Yoga always begins with breathing and the core. Imagine that every movement begins from the deep, internal core and moves outward. When practicing this week’s poses it is important to draw the navel toward the spine, “telescope” the ribcage up, roll the shoulders back, elongate the neck and then perform the exercise. Done correctly, this action will be very physically active and require focus on your breathing.

Easy Pose:

Sitting at the end of the chair, sit up as tall as possible and engage the gluts. Feel as if you are pulling the gluts under, hips tilt forward slightly and imagine a string pulling you upwards. Imagine you are creating space between each vertebra. Hold for 10 to 15 breaths or hold as long as possible. Repeat five times.

Note: I do this pose in the car, in the office and on an airplane.

Easy pose with a twist:

Continue from the easy pose as you inhale, lifting the ribcage. Exhale and twist to the left. Utilize your arm for greater intensity in the pose. Return to the starting position and repeat five times. Switch sides.

Easy pose with crossed arms and a twist:

This pose requires more core strength to maintain strong, stable posture while seated. Inhale as you lift the ribcage, exhale while you twist. Return to the starting position. Repeat five times and switch sides.

Course Performance: Nutrition Tips

• » Nutrition for Golf
• » Healthy Snack List

Nutrition for Golf
By Patty Bonafede, Golf Biomechanic, Nutrition & Lifestyle Coach III

Golf is a game of short bursts of high-intensity activity combined with long periods of low energy level standing, walking and sitting in a cart. It’s the relatively long duration (over 4 hours) of needed physical and mental sharpness that requires the body and brain to be operating properly. If you add the psychological and weather factors to the demands of the game then your energy needs must be sufficient and effective. Proper foods and liquids provide the fuel for this optimal performance. This means that nutrition is as valuable to your game as a good short game, properly fitted golf clubs or good flexibility.

One goal of proper nutrition is balanced blood sugar. The brain is one of largest consumers of blood sugar for it to function properly. Poor supply causes sluggishness, poor concentration, slow reaction, and altered communication with the body. Hence, poor golf performance.

Many times bogies or errant shots late in the round can be attributed to low-energy and dehydration. The game is tough enough to find yourself running out of gas before you’ve sunk your last putt. Here are some suggestions to keep your edge.

Keys for Optimal Performance:

1. Breakfast the day of your golf match – 45min. to 1hr before play.

• Balanced meals – 35 – 45% carbohydrates, 25-30% protein, 20-30% fats
• Complex carbohydrates – Fresh whole vegetables and some fruit (avoid fruit juices), minimal amount of whole grains (Ezekiel Bread & Vogel are good choices for bread)
• Protein/Fats – fresh lean meats, fowl, fish, hard or soft boiled eggs
• Dairy – Minimal amount should be used. Most of us cannot digest or assimilate milk so, I suggest you try goat dairy products like yogurt. Use butter – never margarine!
• Protein/Carbo shake – PaleoMeal by Designs for Health Institute.
• Vitamins – 2 Daily multiple vitamins and Omega 3′s.

2. Eat 4 to 5 meals or snacks per day

Fresh fruit like an apple along with nut butter or raw nuts and seeds are good. Some dried fruit is acceptable (contains large amounts of sugar) and vegetables. Celery and nut butter is another good choice. Avoid sugars, fried fats and hydrogenated (supermarket) oils. Protein bars occasionally especially the ones made with nuts and seeds and low in sugar are better than the sugar laden and soy based ones. No fake sugars either! Designs for Health carries a good one.

3. On-course food – Snacks to keep blood sugar balanced and mental and physical energy high.

Use the ideas above and be prepared. Preparation is vital! You cannot expect to be on the course early and make your snacks before you leave. It just doesn¹t work that way no matter how hard you try! Prepare the night before and have the food stashed in your bag.

4. Water intake – many body tissues are made up of 75 to 80 % water. (the body is around 55% water)

Rule of thumb – drink approximately eight, eight-ounce glasses (64 oz. min.) of spring water per day. Tap water has high amounts of chlorine added and toxic metals. Drink water on every other hole… more if hot. Avoid caffeine, alcohol, fruit drinks or sodas.

5. Sleep – Lack of enough quality rest will lead to poor performance.

Getting to bed around 10 – 10:30p.m., sleeping for about 8 hours and waking up on your own… without an alarm clock… will better your chances for a good performance.

Healthy Snack Food List:

• 10-15 nuts of choice (no peanuts), ½ small apple, or vegetable of choice
• Turkey or chicken wrap – 1 oz. meat, lettuce, tomato, 2 slices avocado
• 1 oz. goat cheese and celery (vegetable of choice) or ½ apple or orange
• 1/2 cup goat yogurt, 1/4 cup unsweetened applesauce, nutmeg & cinnamon, Stevia to taste
• 1/2 grapefruit, 5-10 nuts, 1 oz. cheese
• 1/3 cup hummus with raw vegetables
• 1 cup edemame beans
• 1/2 small apple and 2 tbsps. Almond butter
• 1/2 medium baked potato and 1 oz. melted feta cheese
• 1/2 cup tuna or chicken salad on lettuce or with cucumbers and 1/4 avocado

Course Performance: Faults and Fixes

• » Faults and Fixes:Flying Elbow
• » Faults and Fixes: Sway

Flying Elbow

The fault to focus on here is “flying elbow” or “chicken wing” arm. When the body is restricted in movement, either by a lack of flexibility (which is usually the case) or lack of strength, extraneous or unnecessary movements occur in the golf swing. For example if your shoulder turn is restricted and you cannot keep your arm straight you will bend the arm to get the club to the top of the backswing. (Trust me, over the last 18 years I have seen golfers do anything to get to the top of the backswing!)

One physical restriction manifesting in the golf swing as the “chicken wing” swing flaw is the issue of shoulder flexibility and a lack of range of motion in the shoulder turn.

Remember to breathe deeply, focus on the muscles where you feel the restriction and visualize the muscle relaxing. Breathing, movement and focus are the foundations of yoga – connecting the body and mind.

Equipment needed for these exercises: Balance Ball

Reverse Table pose

Begin on all fours and draw the navel towards the spine stabilizing the core and supporting the low back. Inhale deeply and lift the right arm. Exhale and twist from the torso bringing the trunk, shoulders and arm towards the sky. Return to the starting position and repeat five to 10 times. Switch sides.

Reverse Chest Opener

Lie on the ball supporting the head and neck. Lace the hands under the neck. Inhale deeply as you draw your navel towards the spine, fire the gluts so the hips are parallel to the floor. Exhale as you press your elbows away from the body, feeling the stretch through the chest and upper back/shoulder area. Return to the starting position and repeat 10 times.

Shoulder Twist on the ball

Lie on the ball supporting the head and neck. Lace the hands under the neck. Inhale deeply as you draw your navel towards the spine, fire the gluts so the hips are parallel to the floor. Bring the hands together at chest height.

On the exhalation twist the shoulder to the right (twist to the point that you are on completely on the right shoulder). Focus on the range of motion (ROM) in the shoulders as well as the relationship of the ROM from the shoulders to the hips.

Faults and Fixes: Sway

Due to the complex biomechanics of the golf swing, many parts of the body play a part in swing flaws. For our purposes, this series focuses on the most common areas affecting your swing.

Sway refers to the inability to rotate the hips due to a lack of flexibility and causes the hips to sway outside of the “normal” range. Additionally a lack of strength in the gluts inhibits control of the hips and depletes power and distance. Golf professionals often discuss optimal hip rotation as a 45-degree angle while the shoulders rotate to a 90-degree angle. Now let’s face it….we are not Tiger Woods or Ernie Els, but we can do our best to access maximum power and distance from your hip function.

Physical factors effecting sliding or sway:
• Flexibility and strength in the hips.
• Hip adduction (inner thigh) and abduction (outer thigh) mobility
• Internal and external rotators of the hips
• Lack of strength in the gluts
• Lack of flexibility in the psoas

Hip Lifts – Par level

Bend the right knee, placing the right foot next to the left knee.Inhale deeply and on the exhalation slightly lift the right hip.

Inhale and return to the starting position. On the next exhalation, lift the hips higher. Move slowly and breathe deeply. Switch sides.

Modified Lunge pose against the wall – All levels

Begin on all fours and place the top of the left foot against the wall. (For a more challenging position place the foot on a Thera-Ball) Inhale deeply and on the exhale press the top of the foot into the wall while you press your hip toward the floor. Inhale and release the stretch exhale and repeat. Continue for five to 10 reps and switch sides.

Double Pigeon pose – Birdie and Eagle levels

Place the left leg forward, the right leg back and bend both knees at a 90-degree angle. Press the hips toward the front foot and feel the stretch in the hips. For a deeper stretch begin to fold the body over the front leg. Hold for five deep breaths and switch sides.

Bridge pose on the ball – All Levels

Place both feet, hip-width apart on the balance ball. (Par level: Place feet flat on the floor, heels placed close to the glutes)

Inhale, drawing the navel toward the spine, exhale and lift the hips. Focus on the power in the gluts. Inhale and bring the hips down, exhale and lift again. Repeat 10 times.

This series is about core stabilization, power and control in your swing. The rock-hard abs look great at the beach, but more distance off the tee is even better!

Body Performance: Pre-round Stretches

• » First Tee Stretches
• » Take 5 and Stretch!

On the Golf Course: First Tee Stretches
by Katherine Roberts

The First Tee stretch sequence utilizes the golf cart and clubs. This sequence should be done before, during and after the round. Keep the muscles loose by stretching continuously throughout the round. You will be more consistent, have more speed and power in the swing and maintain the necessary endurance.

Standing Cat/Cow Pose:

Warming up the low back reduces risk of injury and supports a consistent, powerful swing plane. Placing the hands on the cart about shoulder height, begin to walk the legs back. Inhale, drawing the navel inwards, curling the back just as in the cat/cow pose. Begin to exhale, allowing the body to “hang” against the weight of the golf cart. Inhale, and come back to the original position. Repeat five times and then hold the pose for five more breaths. Use the force of gravity to deepen the pose.

Downward Dog with Golf Cart:

This pose warms up the shoulders, low back, hamstrings and the Achilles tendons. This pose supports push-off power and a solid foundation. Facing the front of the cart, place the hands wider than shoulder width apart. Step the feet back, creating a ninety degree angle in the hips. Roll the shoulders back away from the ears and flex the quads. Hold for five breaths.

Shoulder Rotation Twist Pose:

This pose increases shoulder turn and reduces the risk of shoulder injury. Standing perpendicular to the cart, place the arms on the vertical support of the cart. Separate the hands to increase the stretch for in the shoulders. Use the abdominals, by drawing the navel inwards for more intensity and core conditioning. Hold for Five breaths. Switch sides and repeat.

Warrior Crescent Lunge:

Working the hip flexors, psoas, quads and gluts, give more extension and power by supporting full hip extension. Bringing the left leg onto the back of the cart, come up onto the right toes. Engage the right buttocks and press the right hip towards the cart.

Hand to Knee Pose:

Hamstring flexibility is a direct correlation to keeping the low back healthy. Begin by stepping the left foot on the cart, straighten the left leg, and flex the left foot and quad. Keep the hips and chest squared off, facing the left knee. Hinge at the hips, folding forward. Hold for five breaths and repeat by beginning with the Crescent pose on the right side.

Eagle Arms with Club:

Bring the right arm up, palm facing you. Let the right forearm fall behind the back, grabbing the golf club. Bring the left arm behind you, grabbing onto the same club. Feel the stretch in the shoulders. Hold for five breaths and switch sides.

Standing Rotational Twist:

This pose increases the range of motion in the swing. Step the left foot forward, hips squared to the feet. Draw the navel inward, telescope the ribcage, placing the right hand on the golf cart. Use the strength of the legs to create a solid foundation and twist from the waist. Birdie: Keep the left hand on the waist. Eagle: Bring the left arm up and focus over the left hand. Hold for five breaths and switch sides.

Seated Twist:

This is a great pose to keep the core and shoulders loose-a great pose to be done at every hole! Bring the body to the edge of the seat, sitting up as straight as possible. Bring the left hand to the right knee and the right hand behind you to increase the intensity. Hold for five breaths and switch sides.

Take 5 and Stretch!
by Katherine Roberts

Grab a 3-iron and get ready to play.

We all understand the importance of warming up the body before a round of golf, but the lack of time stops most golfers from preparing the body. In recent articles I have offered flexibility programs for the locker room and utilizing the golf cart. This week I offer a short series of exercises, five minutes in total, using the club as for balance and resistance. Your fitness/flexibility level will determine the level of intensity. All the exercises are perfect for senior golfers, the inflexible golfer and the fit golfer. A little preparation will reap big results!

Side stretch:

Place the feet wider that hip-width apart, bend the knees and pull the navel toward the spine. Feel as though you are lifting the ribcage “up and off the waist.” Exhale and stretch the body to the left, inhale stretching to the other side. Repeat five times.

Twisting with the club:

Bend the knees, maintain a solid lower body foundation and lift the club to waist height. Inhale, draw the navel toward the spine and twist to the left. Exhale and twist to the right. Allow the eyes to follow the hands. Begin slowly and then increase the intensity and speed. Move in a controlled manner, using the core for stability. Repeat 10 times.

Down Dog with the club:

This pose stretches the shoulders, low back, hamstrings and Achilles. Place the feet four feet apart and the club approximately three feet in front of you. Walk the feet backwards, bringing the body to a 90-degree angle to the legs. Relax the neck. Inhale, draw the navel toward the spine and return to the starting position. Exhale, move into the pose. Repeat this dynamic stretch five times and then hold the pose for 20 seconds.

Standing forward fold with the club:

This pose targets the hamstrings, Achilles and core abdominals. Place the right foot approximately four feet on front of the left. Turn the left foot inward at a 45-degree angle. “Pull” the right hip back so the hips face forward. Inhale, draw the navel toward the spine and flex the quads. Exhale and hinge at the hips. Repeat five times and then hold the pose for 20 seconds.

Five minutes on the practice tee will pay big dividends on the first tee. These stretches work well on the golf course, but will help you maintain flexibility if practiced in the living room five days a week.

Body Performance: Core Strength

• » Getting a Hard Core – The Abdominals
• » Getting a Hard Core – The Obliques
• » Getting a Hard Core – Slow Crunch
• » Getting a Hard Core – The Boat

Getting a Hard Core -The Abdominals
by Katherine Roberts
(Week One)

When conditioning the abdominals, we usually think of abdominal crunches (which I believe are very effective) but they only address one area of the body, the upper abs. Over the next four weeks I will offer a series of core conditioning poses, based on a series of yoga poses that targets the entire core.

Core conditioning has many benefits to the golfer: stabilization of the trunk, back strength, explosive power at impact and supports maintaining a proper spine angle through the dynamic phase of the swing.

From the experience of training professional athletes I have come to the conclusion that the importance of proper alignment is critical. It is the difference between getting the maximum benefit in the exercise AND reducing any risk of injury. During this series you should not feel ANY discomfort in the low back. (If you feel discomfort, come out of the exercise and return to the starting position. A bonus to these poses is the upper body workout. You will strengthen the chest, shoulders, arms, hands and wrists.)

Tips for working the core: Breathing is the “secret ingredient” to performing these exercises with precision so you get maximum results. Holding your breath burns up the energy you need to stay energized and helps you generate more strength. Similar focus on breathing on the golf course helps sustain energy and strength.

Always exhale on exertion, paying attention to a full, deep inhalation during the other phase of the exercise. Focus on the low abdominals and obliques, visualizing the muscles “lifting up” toward the spine. Do not allow the low back to fall down, maintain a solid plank position. If necessary, do the poses in front of a mirror. Practice this on a yoga mat.

Plank pose

Par / Birdie and Eagle levels:

Place the hands directly under the shoulders. Squeeze the legs together, engage the gluts and pull the abdominals toward the spine. Hold for one minute. Repeat three times.

Par level: Lower one knee down to the floor and switch sides after 30 seconds.

Plank pose with knee to chest

Par / Birdie levels:

Exhale as you bring the knee to the chest. Tuck the head toward the knee but do not strain the neck. Inhale to the starting plank position.

Eagle level:

Lift the right leg off the floor; bring the knee to the chest. Keep the right leg off the floor. Repeat 10 times or until muscle fatigue. Switch sides.

Tricep push-ups
Birdie and Eagle levels:

Bring the knee to the chest five times, return to the solid plank position and do five tricep push-ups. Keep the elbows pinned to the sides of the body. Inhale; lower the body so the upper arm is parallel to the floor. Exhale, return to the starting position. Repeat three sets on each side.

Practice these poses everyday and you will experience increased core stability and begin to see the “six pack” abs.

Getting a Hard Core – The Obliques
by Katherine Roberts
(Week Two)

Last week we targeted the upper and lower abdominals with the plank position and knee-to-chest crunches. Now that you have practiced these exercises at least three times you will be feeling the effects in your abs.

Now we will focus on the obliques by using a side plank position. You can see in the following pictures that my obliques muscles engage even before I lift my hips by using my core. Focus on the lower abs, pulling them toward the spine, engage the obliques and then lift the hips. Keep the extraneous movements to a minimum. Similarly in the golf swing, the movement is compact, centered and powerful.

This week’s series adds to what you started in week one. The number of exercises and areas of the core abdominals that are worked will increase each week as progress to week four.

Standing crescent lunges with arms over the head:

Begin by standing tall and engaging the navel towards the spine and lifting the ribcage off the waist. Lift the arms over the head but do not “scrunch” the shoulders towards the ears. Inhale and lunge the right leg forward (maintain a 90 degree angle in the right knee). Hold this position and pulse the right leg up and down for a count of ten. Return to the starting position and switch sides. Repeat three times on each side.

Oblique Lifts – PAR Level:

Sitting on your left hip bring the heels behind you, knees bent at a 90-degree angle. Place the left hand directly under the shoulder. Inhale, focusing on the abdominals as described above, exhale lifting the hips up. Repeat five times, hold for a count of 10 and switch sides.

Oblique Lifts – BIRDIE / EAGLE Levels:

Set up the body the same way as the Par level but extend the legs out straight. Engage the abdominals and lift the hips off the floor, balancing the body on the outside edge of the left foot and the left hand. Repeat 10 times, hold for a count of 10 and switch sides.

Getting a Hard Core – Slow Crunch
by Katherine Roberts
(Week Three)

My approach to working the upper abdominals always incorporates the lower abdominals as well. Week three is called the slow crunch – the slower you move the better. When you use momentum to move the body you are not effectively working the core.

Over the last two weeks the exercises have worked the tranverse abdominus (TVA) and the obliques. This week we will focus mostly on the upper abdominals with slight attention to the TVA muscles. You will need a bath towel and a soft surface to protect your spine. Pay close attention to the breathing, exhaling on the exertion.

Slow Crunch – Par / Birdie Level:

Place the towel between the adductors (inner thighs) and place the hands under the neck supporting the head. Squeeze the towel, press the navel toward the spine and low back into the floor.

Exhale as you lift the shoulders (yes, shoulders not the elbows) off the floor. Inhale as you lower the body slightly but do not bring the upper body all the way to the floor. Exhale and slowly lift the shoulders again.

Par Level: 15-20 repetitions. Birdie Level: 20-40 repetitions.

Slow Crunch with legs up – Eagle Level:

Complete the slow crunch sequence at the Birdie level and add this exercise. Note: if you feel any discomfort in your back immediately return to the first series.

Continue to squeeze the towel and now lift the legs so they are at a 90-degree angle to your hips. Inhale, pressing the low back toward the floor and exhale as you lift the legs (think of the tailbone moving toward the ceiling) and the upper body at the same time. Repeat 10 to 20 times.

Add week one, two and three together and you will begin to see tremendous strength building in the core. E-mail me and let me know how those hard core abs are progressing!

Getting a Hard Core – The Boat
by Katherine Roberts
(Week Four)

During this “hard core” abdominal series it is my intention to give you a comprehensive core conditioning program that targets the entire abdominal area of the body.

To recap the last three weeks:

Week one: The Plank position series

Week two: The Oblique lifting series

Week three: The Slow crunch

Now we will incorporate The Boat series targeting all the abdominals as well as some of the back muscles. During this segment focus on maintaining an “uplifted” chest, shoulders rolling back, head lifted – in other words do not allow the chest to collapse. To increase the intensity of the pose and incorporate the TVA, place a towel between the adductors.

Boat pose: Preparation

Place your feet flat on the floor, hands around the legs as you support yourself in an upright position. Draw the navel inward as you focus on the abdominals. Breathe!

Boat pose: PAR Level

Remove the hands from the legs and lift the legs slightly off the floor. Hold for a slow count of 10 to 20 and repeat three times.

Boat pose: Birdie Level

Lift the legs off the floor and place the knees at a 90-degree angle. Hold for a slow count of 10 to 20. Slowly pulse the knees toward the chest, exhaling on the exertion. Repeat 10 times.

Boat pose: Eagle Level

Extend the legs, flexing the feet toward the face. Hold for a slow count of 10 to 20.

This series is about core stabilization, power and control in your swing. The rock-hard abs look great at the beach, but more distance off the tee is even better!

Body Performance: Hip Flexibility

• » Hip Flexibility
• » Hip Power and Posture

Hip Flexibility
by Katherine Roberts

At the moment I am writing to you from Hawaii as we prepare for the Mercedes Championships. There is an excitement in the air as the 2006 season gets underway. Professional golfers have been training during the off season and many will start the season in top physical condition. Even if you did not start getting serious about your golf fitness winter series, do not despair. Take a deep breath, re-focus, and evaluate your goals. Being realistic with your time and objectives sets you up for success. Today is a new day!

The fourth week of our program adds yoga based flexibility conditioning for the hips and glutes. The golf swing requires proper hip rotation to generate power, speed, and balance from the hips. Additionally your low back health and endurance on the course are correlated to hip flex and strength.

The following yoga poses incorporate use of the balance ball and a wall. You will feel a stretch in the hip flexors, glutes, piriformis, psoas, adductors, and abductors. As always, deep breathing is the most important function of the practice of yoga and is a powerful tool for keeping the body free from tension.

Recommended equipment for these exercises: Yoga Matt and Balance Ball

Are you ready? Let’s begin…

Dynamic Window Washers

Par Level

Bend the knees and place the feet wider then your yoga mat. Allow your knees to fall to the left on the inhalation, return the legs to the starting position on the exhalation. Switch sides and repeat moving dynamically five times on each side.

Static Window Washers
Par / Birdie Level

Allow the legs to fall to the left and place the left foot on top of the right knee. Engage the right glut and press the right hip towards the ceiling. Hold for five breaths and switch sides.

Dynamic Pigeon Pose with the ball
Par Level

Place your left leg on the ball and the right foot on the outside of the left knee. Press the naval towards the spine as you engage the core stabilizer abdominal muscles. Inhale as you roll the ball towards yourself, focusing on the stretch in the right hip. Repeat ten times and switch sides.

Bound Angle Pose at the wall
Par / Birdie Level

Sit on a towel (this places the hips higher than the knees) and bring your entire spine against the wall. Inhale, draw the navel towards the spine, lift the ribcage up and roll the shoulders back. Exhale as you gently press the hands down on the knees. Relax and repeat five to ten times, increasing the intensity of the stretch.

I look forward to seeing you on the Golf Channel, live from the PGA Merchandise Show. I will be sharing with you all the latest innovations in products related to health, fitness and wellness.

Hip Power and Posture
by Katherine Roberts

These yoga poses will increase strength in the muscles supporting the hips and will also challenge your ability to maintain proper posture while executing the exercises. When we work with amateur and professional golfers I perform a twenty-two point assessment program. During the assessment process we uncover mobility, stability, posture and coordination issues. The quality of the movement, the ability to maintain proper posture and core stability is often an indicator of the golfer’s ability to maintain posture during the dynamic phase of the golf swing.

While you practice this series of hip strengthening poses, focus on your core stabilization and maintaining proper posture. Regarding posture, the shoulder blades should be moving together and “down the back”, shoulders are moving down and away from the ears and the mid-back (thoracic spine) is not rounded.

Recommended equipment for these exercises: Yoga Matt and Balance Ball

Standing crescent lunges with arms over the head:

Begin by standing tall and engaging the navel towards the spine and lifting the ribcage off the waist. Lift the arms over the head but do not “scrunch” the shoulders towards the ears. Inhale and lunge the right leg forward (maintain a 90 degree angle in the right knee). Hold this position and pulse the right leg up and down for a count of ten. Return to the starting position and switch sides. Repeat three times on each side.

Power chair pose:

I demonstrate this pose using a balance ball but feel free to incorporate a chair. The purpose of this pose is to activate the gluts, core and maintain your posture. Inhale and engage the core as you move the gluts towards the ball, as if you were sitting in a chair. Do not allow the gluts to touch the ball. Hold for a count of five and repeat five to ten times.

Locust pose on the ball or on the floor:

Place the ball under your hips or place your body on the floor. Draw the navel towards your spine and squeeze the gluts as tight as possible. On the exhalation slowly lift the legs off the floor. Hold for a count of three and repeat five times.

If you want to increase the intensity continue to lift the legs higher. Focus on the glutes and the lumbar spine. Practice these poses three days a week.

Side Note: Last summer I had the honor of teaching Yoga for Golfers in Scotland and London for six weeks. As a dog lover, (we donate a portion of our product proceeds to Best Friends Animal sanctuary in Utah) I was thrilled to discover that I was able to bring my dogs on the course with me. Playing golf with my dogs is my idea of pure happiness!!

Here is a photo of my dogs after the round.

Body Performance: Lower Back

• » Four Weeks to a Strong Back – Week 1
• » Four Weeks to a Strong Back – Week 2
• » Four Weeks to a Strong Back – Week 3
• » Four Weeks to a Strong Back – Week 4

Week One: Four Weeks to a Strong Back
by Katherine Roberts

53% of amateur golfers and 30% of professional golfers will play with an injured back this year. In America, more than $50 billion is spent annually on back pain-related healthcare costs. In the next four weeks I will present a series of yoga poses that specifically address the most common and significant physical issue facing golfers — the back.

Each week we will roll out the fundamentals of a series of yoga poses that will stretch and strengthen the back muscles and build core abdominals strength to provide you with a comprehensive back program.

There are many styles or forms of yoga, some which maintain a process of continuous movement such as “Dynamic” or “Flow” yoga and some which are more “static” where the student holds the poses for a longer duration of time. This week will work with the concept of Flow yoga, keeping a continuous movement as we practice the pose. This style is great for warming up stiff muscles and preparing the body for a deeper, longer stretch. Most importantly it will help you prepare for golf. Although these poses may look familiar and seem rudimentary they become the foundation for the back series.

Recommended equipment for these exercises: Yoga Matt

Knee to Chest poses:

As you inhale, bring the knee into the chest. Slowly exhale and lower the leg. Switch sides and continue this movement for 15 repetitions. Once complete, inhale as you bring both knees into the chest, exhale and release the legs but do not let the feet come back to the floor. Repeat the legs into the chest 10 more times.

Cat / Cow position:

On all fours, hands placed under the shoulders, knees under the hips. Inhale, pull the navel toward the spine, spine toward the ceiling and tuck the chin into the chest. Exhale and drop the spine toward the floor, roll the shoulders away from the ears. Repeat in this flowing style for a set of 10.

Child’s pose:

From all fours, bring the buttocks toward the heels, stretching the arms away from you toward the front of the mat. Inhale bringing the body back to the original position. Repeat 10 times.

Week Two: Four Weeks to a Strong Back
by Katherine Roberts

Last week the back series incorporated yoga poses focusing on the flexibility component of golf conditioning. This week will include a series of poses designed to strengthen the back, thus increasing power, distance, and consistency while reducing your risk of injury.

Over the last 15 years, my focus of has been on training athletes, primarily golfers. Considering the most common injury among golfers is the back, I decided to develop this series of exercises that not only support greater golf performance but will help you feel healthier off the golf course.

Remember your body is three-dimensional, so we need to pay attention to the entire core of the body, not just a specific area of the back. This week we begin with some simple but effective abdominal exercises. Pay attention to breathing deeply, specifically exhaling on the exertion phase of the exercises.

Abdominal “Press-Downs”:

This pose activates the transverse abdominus, the lowest part of the abdominal region as well as the pelvic floor. This area also called the perineum, which is supported by a “web-like” collection of muscles, similar to that of the webbing on the seat of an outdoor chair. This is important because this “webbing” supports the spine by holding it upright and giving support to the organs of the low belly.

Lying on your back, place a towel or block between the inner thighs. Place the hands behind the neck or next to the body. Squeeze the towel as much as possible and press your abdominals, specifically the area below the navel, toward the floor. Hold for a slow count of 10. Pay attention to continued breathing through the nose. Repeat three times resting for one minute between sets.

Tip: When doing this exercise, try to imagine that you had a penny beneath your low back and the action of the spine pressing toward the floor would make an imprint of the penny in the carpet.

Abdominal “Press-Downs” with Crunches:

Continue to maintain this action in the lower abdominals. Place the hands behind the neck supporting the head.

On your exhalation, lift the upper body toward the ceiling. Continue for a set of 15, rest for one minute and repeat three times.

Note: Think about lifting the sternum and face toward the ceiling; do not pull on the neck.

Extended Table pose:

Begin on all fours, pulling the abdominals in, maintaining a straight spine. Lift the right leg, squeezing the gluts and lift the left arm. Visualize increasing the length between the right foot and the left hand. Focus toward the floor. Hold for a slow count of five. Switch sides and repeat two times.

Locust pose and “The Superman”:

On your belly, begin by pulling the lower abdominals toward the spine, squeeze the gluts tightly, pressing the tailbone down. Lift the right leg and the left arm. Hold for a slow count of five and switch sides. Repeat two times.

Rest for one minute and begin the “Superman” position by squeezing the gluts as tight as possible. Note: Engaging the gluts is critical as it provides support for the low back. Slowly lift the legs off the floor and then lift the arms. Hold for a count of five, rest and repeat three times.

Once you have completed these poses, come to all fours completing a series of cat/cow poses and then rest into a child’s pose. These poses are considered “counter-poses” — exercises that balance the strengthening work with flexibility work.

Week Three: Four Weeks to a Strong Back
by Katherine Roberts

This week we target three areas affecting a healthier, stronger, more powerful back – - a core-strengthening abdominal and back pose and two poses that target the hamstrings, a common physical challenge that has a direct correlation to a back health.

Begin your yoga fitness program by practicing week one and two and then incorporate week three. I recommend you practice at least one series of The Total Golfer’s Back Program three days a week, pre-round and post-round. Ready? Here we go!

Abdominal Oblique pose:

Birdie Level

Begin with the core conditioning, abdominal series as presented over weeks one and two. Once you feel the core of your body is warmed up incorporate this new abdominal pose.

Begin with the knees bent, feet flat on the floor. Lift the legs off the floor, pressing the abdominals toward the low back. Maintain this action in the lower abdominals at all times. Bring the right shoulder to the left knee on the exhalation. Slowly switch sides. Focus on the shoulder moving toward the knee, not just the elbow. Repeat 15 times. If you feel any discomfort in the low back return to keeping the feet on the floor.

Hand to Foot pose with a towel or strap:

Par Level

Bring the strap around the right foot, keeping the left knee bent, and foot on the floor. Relax the head, neck and shoulders on the floor. Maintain a completely straight right leg, flexing the right foot toward your face, pressing the heel toward the ceiling. Hold for a slow count of 20 and switch sides.

Hand to Foot pose

Birdie / Eagle Level

Straighten the right leg flexing the right foot toward you. Engage the right quad, intensifying the pose. Hold for a slow count of 10 and switch sides.

Cobra pose:

Lying on your belly, bring the palms in line with the chest, elbows tucked against the body. Squeeze the legs together; engage the gluts, navel toward the spine and tailbone moves downward. Lift the chest off the floor, using the muscles of the back, not the hands. Hold for a slow count of 10 and repeat three times. Move slowly into a child’s pose (as presented in week one) and hold for a minute.

Next week our focus will be on twisting poses that support a healthy back as well as detoxify the organs.

Week Four: Four Weeks to a Strong Back

by Katherine Roberts

This week the back series focuses on twisting poses. When the body moves in a twisting or rotational position it benefits the spine, hips and shoulders, breathing capacity and visceral system. Your range of motion will increase supporting the 45-degree hip angle and the 90-degree shoulder turn angle at the top of the back swing, provide better posture and a more consistent, repeatable swing path. Endurance increases and almost instantly the muscles become more pliable alleviating back pain. When you are pain free your body moves with effortlessly and you hit the ball without fear of impending pain. Effortless power!

As always, begin with the warm-up sequence from week one. On all these poses center your attention on the following:

• Core stabilization – pull the abs in to stabilize the spine.
• Posture – lengthen the spine, sitting up as tall as possible.
• Inhale as you lengthen the spine, exhale and go deeper into the stretch.
• When coming out of the pose move very slowly.

Here we go!

Seated Twist in chair:

Sit up as straight as possible on the edge of a chair, pull the navel toward the spine, lifting the ribcage, exhale and twist. Slightly release the pose but not fully, inhale and repeat. Do this twist five times on the right and then switch sides. Note: this is a great pose to do in the office or when you travel. If you see me on an airplane I can assure you I am doing this pose!

Eagle Twist:

On your back, place your arms perpendicular to the body, palms facing up, and knees close to the gluts. Cross the right leg over the left. Inhale, bringing legs slightly to the left, hold for a count of five and exhale as you move deeper into the pose. Hold that position and repeat. Move deeper into the pose with each exhalation. After five repetitions, switch sides.

Seated Twist:

Sitting up as tall as possible, cross the right leg over the straight left leg, right foot remains flat on the floor. Place the right hand up against the gluts as additional support for a straight spine. Inhale, sitting up as tall as possible, bringing the left arm on the outside of the right knee. Exhale and increase the twist. Repeat five times and switch sides.

Alligator Twist:

On your back, arms perpendicular to the body, legs straight. Bring the left foot to the right knee.

Inhale and twist to the right, exhale and let your body move deeper into the pose. Keep the right shoulder on the floor. Hold for a slow count of five and switch sides.

Post-Round Twist:

Studies prove that it is extremely effective to stretch at night before going to sleep because the body has the most opportunity for healing during sleep. This pose should be done at night.

On your back bring the arms perpendicular to the body. Heels come to the gluts and then allow the legs to fall to the left. Place towels under the knees as shown to protect the low back if the knees do not touch the floor. Keep the right shoulder on the floor. Hold for a few minutes and slowly switch sides.

Always finish any twisting series of poses with a “counter pose.” Bring the knees into chest as in the warm up sequence.

Print out the four-week ‘Total Back Series’ and do the exercises a minimum of three days a week.

Body Performance: Torso Rotation

• » Yoga Ball Fitness – Upper Body Flexibility
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• » Improve Torso Rotation – Video
• » Maximum Shoulder Turn – Video

Yoga Ball Fitness – Upper Body Flexibility
by Katherine Roberts (Week One)

The yoga ball fitness program is all about core stabilization. When you are practicing any of the exercises you must pull your navel toward your spine, stabilize your core and focus before you begin the exercise. Working from the core is the key to this series!

By doing this series of exercises you will build strength by utilizing your body weight against gravity as resistance as well as strength tubing and weights all while stabilizing the core. As always, when practicing yoga, stretching, weight training or golfing, breathing is essential. Pay attention to your breathing and remember to breathe deeply, from the diaphragm.

Equipment needed for these exercises: Balance Ball

Let’s get rolling!

Passive or Static Chest opening pose:

Begin by sitting on the ball, engage your core and walk the feet away from the body as you lower the upper body onto the ball. Your head is always supported when working with the Yoga Ball. With the palms facing the ceiling, allow the shoulders, arms and chest to stretch. You should not feel any discomfort in your neck.

Relax as you hold here for 10 slow breaths. Come back to the starting position and repeat three times.

Active or Dynamic Chest opening pose:

Place your body in the same position as the passive chest opening pose but interlace your fingers behind your head supporting your neck. Inhale, pull your navel toward your spine and squeeze the gluts so you maintain a supported core and flat back. Allow your arms to rest in their natural position, exhale as you press your elbows back, and squeeze the shoulder blades together. Repeat 10 times.

Dolphin pose on the ball:

This pose is great for stretching as well as strengthening the shoulders and lats. Begin on all fours, facing the ball. Place your forearms on the ball, close to your body. Inhale, pull the navel toward the spine (do not let the low back arch) and press your arms into the ball, exhale and roll the ball away from you. Allow the neck to relax. Repeat five to 10 times.

Practice these exercises three to four days a week and you will see a dramatic increase in your upper body flexibility!

Yoga Ball Fitness – More Upper Body Flexibility
by Katherine Roberts (Week Two)

The Yoga Ball fitness program is all about core stabilization. When you are practicing any of the exercises you must pull your navel toward your spine, stabilize your core and focus before you begin the exercise.

Remember our acronym; N.T.R., Navel into the spine, Tailbone moves down as you engage or flex the gluts, and Ribcage moves up as you lift the ribcage “off” the waistline. Pay attention to your breathing and remember to breathe deeply, from the diaphragm.

Rolling Alligator:

Set-up position: On your belly, place the arms perpendicular to the body, palms down. Your face points toward the floor so your neck is NOT hyper-extended.

N.T.R. as you roll the body backward and feel the stretch in the chest and shoulders. Hold for five deep breaths, switch sides and repeat three times on each side.

Dynamic Revolving torso / shoulder opener:

Place the ball below the belly, enabling mobility in the upper body, specifically the shoulders. Inhale, N.T.R. and exhale, as you revolve from the base of the torso, navel area and lift the right arm up.

This pose is not about just lifting the right arm up, it is about feeling the stretch from the navel to the finger tips. Inhale and return to the starting position. Repeat five times and switch sides.

Dynamic One-sided chest opening / shoulder pose:

Facing the ball, place your left arm at a ninety-degree angle. Roll on the ball so only the elbow is on the ball, not your entire arm. This will enable you to stretch deeper into the chest or pec muscles. Inhale as you roll the ball away from you. Exhale as you press your arm into the ball and hold for two deep breaths. Inhale, lighten up on the pressure and roll the ball back to the starting position. Repeat five times and switch sides.

Improve Torso Rotation
by Katherine Roberts

Maximum Shoulder Turn
by Katherine Roberts