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YOGA&FITNESS


By Katherine Roberts


Get more turn in your swing from your hips to shoulders!


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our body is a chain reaction, and what occurs in the upper body affects what’s in the lower body and vice versa. For


example, issues with your feet, such as pronated or weak arches, affect your knees above, and issues with your hips can affect your knees as well. Hip mobility affects motion above such as thoracic, shoulder and cervical spine mobility. To create a powerful golf swing, we need to take these chain reactions into consideration when training for golf. I always train athletes with this


simplistic, yet powerful methodology. Understanding that the hips and thoracic spine are connected and need to be trained together for maximum benefits is the key. Let’s take a basic bio-mechanical assessment of the golf swing. Virtually every joint in the body


moves in three planes of motion from address through the finish position. The three planes of physical motion are sagittal, which is flexion and extension; frontal, which impacts lateral or side bending; and transverse, where you rotate. The series of Yoga for Golfers poses


shown on this page helps you more efficiently and effectively by working your body in all three planes of motion. Let’s get started! n


Katherine Roberts is the founder and president of Yoga for Golfers. To find Yoga for Golfers classes being held in Arizona or to find a local certified Yoga for Golfers instructor, visit www.YogaforGolfers.com


42 | AZ GOLF Insider | SPRING 2016


> WINDOW WASHERS, combined with overhead arm glides, train your body in the frontal plane of motion while internally and externally rotating your hips. Begin with knees bent, feet wider than hip width apart. Bring your arms to a 90-degree angle above your head. Place a towel under your head to support your neck. Inhale as you simultaneously press your knees to the left and glide your arms over your head. Exhale as you return to the starting position. Switch sides. Repeat 15 times.


> HIP DRIVES, combined with thoracic spine and torso rotation, train your hips in the sagittal plane while the thoracic spine is training in the traverse plane of motion. With hip drives, physically you are working your quads and hip flexors while increasing stability in the lower body. Place your right leg forward and slide your left leg back. Feel free to place a small towel under your left knee for more support. Your golf club is in your left hand for better balance. Pull your navel toward your spine to stabilize your core and lift your sternum toward the sky. Feel as if you are pulling legs toward the center of your body. You should feel the right glute fire at this point. Inhale while driving your hips forward, exhale and return to the starting position. Repeat 10 times and switch sides.


> THORACIC


SPINE AND TORSO ROTATION: Lift your right arm to shoulder height and integrate the upper arm into the shoulder joint. On your inhale, focus on rotating to the right from the lower abdominals up to the thoracic spine. For right-handed golfers, think about your backswing. On your exhalation, rotate the torso and reach your right arm past the shaft of the club, keeping your body upright. Repeat 10 times and switch sides.


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