May, 2006
This week's yoga fitness article will look at the takeaway phase of the golf
swing. Defined as the process of moving the club head from the address
position, the takeaway requires strength and flexibility in the shoulders,
shoulder girdle, rotator cuffs, core abdominal and back muscles.
The shoulder muscles are very active as they are responsible for moving the
club away from the ball. The core of the body -- abdominals and back muscles
-- stabilizes the trunk and make it possible for you to initiate and control
the movement of the core body. This week's yoga fitness exercises will help
you maintain flexibility and strength in these areas providing you the
greatest opportunity for more control and consistency in your game!
Eagle Arm Position for Shoulder Flexibility:
Par Level
Eagle Arms
Bring the right arm up, elbow at a 90-degree angle. Bring the left arm under
the right, bringing the palms together. I realize this is difficult so you
can modify the exercise by bringing the left hand to the outside of the
right elbow. Create resistance by pressing the right elbow into the left
hand. Keeping the shoulders down (this is critical) left the elbows and
hands upward. Remember to breathe! Hold for a slow count of 10 , breathing
deeply. Switch sides.
Forearm Push-Offs:
Birdie Level
forearm pushups 1
Begin on all fours, lacing the hands together directly under the shoulders.
As you inhale lift up off the arms so you do not "sink down" into the
shoulders while you move your lower body back, feeling the stretch through
the shoulders.
forearm pushups 2
Exhale as you move the upper body over the forearms. This will incorporate
the strength component of the exercise. Continue this fluid motion for five
to 10 breaths.
Core Abdominal Oblique Crunches:
All Levels
Oblique crunches
Place the feet flat on the floor, knees bent. Inhale; press the navel toward
the spine, low back toward the floor. Exhale and lift the shoulders off the
floor. Add the twist working the oblique abdominals.
Note: Support the head and neck by lacing the fingers under the neck. Keep
your elbows in your peripheral vision - bringing the shoulder to the
opposite knee, not the elbows. Repeat until muscle fatigue. (Or as my friend
suggested until you are screaming in pain.only kidding!)
Birdie Level
Oblique crunches
As you cross the right elbow toward the left knee, extend the right leg. Be
sure to continue to draw the navel toward the spine supporting the low back.
Chest Opening Locust Pose:
Par Level
Hands to foot pose with strap
Lying on your belly, clasp the hands together behind your back. Inhale as
you squeeze your legs together, engage your buttocks, and press your
tailbone down. Roll the shoulders away from the ears as you lift your chest
off the floor. The feet should remain on the floor, tops of the feet
pressing toward the floor. Hold for a long count of five or five breaths.
Repeat three times.
Note: Pressing the tops of the feet toward the floor will increase
flexibility and support greater push off power in your swing.
Next week we will look at the top of the backswing position and get into
shoulder turn, wrist position and torso rotation. Keep me posted on your
thoughts and progress. I want to know how you are doing with the Yoga
Fitness for Golfers program.
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Week 2: Takeaway
