YOGA & FITNESS
By Katherine Roberts
The importance of post-round conditioning
T
iger Woods recently said he spends two to three hours after his golf round on post-round conditioning.
While the average golfer does not need two to three hours, post-round conditioning is still vital to reducing muscle soreness and enables you to play more rounds without pain. During a single round, you are
most likely walking four to five miles, taking more than 100 swings, leaning over 30 to 40 putts, and bending down 40 to 50 times. Golf is stressful on the body, and post-round conditioning is an important way to help your body recover. The following post-round poses
should be practiced with less effort and intensity in the body. Instead of using muscle activation, relax your body. Close your eyes. Use deep breathing and the force of gravity to move you deeper into the stretch. Visualize the muscles releasing with each exhalation. Hold each exercise for three to five minutes. Practice these poses after every
round of golf. If you are a golfer who feels fatigue in the low back, hips and knees, or feet, this sequence can help alleviate soreness and enable you to play more powerfully day after day. For more information on Yoga for
Golfers classes held in Arizona, please visit
www.YogaforGolfers.com website, Facebook, Instagram, and Twitter. n
Katherine Roberts is the founder of Yoga For Golfers.
LEGS UP THE WALL Now stretch your legs up the wall with your entire spine and hips on the floor. If your neck bothers you, place a rolled towel under your head and neck. This pose benefits fatigue in the lower body, specifically the feet, ankles, knees and hips. It also provides a passive stretch for the hamstrings.
SUPINE TWIST Begin by lying on your back with your arms perpendicular to your body. Bend your knees and cross your left leg over your right. Bring your legs to the right while you maintain contact between the floor and your left shoulder. Place a towel under your knees if your knees aren’t touching the floor. Rest in this position for three minutes and switch sides. This stretches the low back and hips while increasing mobility in your torso.
SUPINE BOUND ANGLE AT THE WALL Lying on your back at a wall, bring your buttocks as close to the wall as possible. Bring the soles of your feet together, resting feet against the wall. Relax your arms alongside the body, palms facing up. Place towels under your knees if needed. This pose stretches the hips, specifically the groin and reduces soreness in the low back.
www.azgolf.org
SPRING 2017 | AZ GOLF Insider | 39
YOGA FOR GOLFERS
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