YOGA & FITNESS
By Katherine Roberts
Foursome of poses that will aid your lower back I
t is no secret that the explosive and repetitive nature of the golf swing creates a huge amount of stress for the lower back. Up to 36 percent of male and 27 percent of female golfers suffer from lower back
pain, and for many this pain is experienced after every round. With these statistics, there is a good chance you have experienced back pain or injury at some point. If you want to play well, play longer and do so injury-
free, then including the lower back in your warm up routine is a must. Finding the right combination of strength and flexibility in the lower back muscles supports proper posture, reduces fatigue, and minimizes lower back pain. The following moves provide a solid warm-up to prepare your back for the physical demands of the game.
down. Hold for 10 breaths, lifting the arm and leg as high as possible without arching the back. Then switch sides.
EXTENDED TABLE POSE WITH CORE STRENGTHENING Inhale deeply and on the exhale pull your elbow to your knee. Focus on pulling your navel toward your spine, activating your abdominals. Repeat 10 times and switch sides.
CAT/COW Move to all fours, placing hands under the shoulders. Spread the fingers wide. Inhale and drop the naval and thoracic spine toward the floor, shoulders rolling back. Avoid hyperextending the neck. Exhale and draw the navel toward the spine, as you move the spine toward the ceiling. Draw the chin toward the chest, stretching the upper back. Move through 10 sets of this pose, coordinating your breath and movement.
EXTENDED TABLE POSE From all fours, draw the navel toward the spine to provide support for the back. Extend your left arm forward, thumb pointing up. Extend your right leg back, toes pointing
42 | AZ GOLF Insider | ANNUAL 2017
CHILD’S POSE From all fours, bring your toes together and your knees slightly apart. Drop your buttocks toward your feet and walk your hands forward until your arms are straight. Relax the head and neck. Stay in the pose for 10-15 breaths. Practice these poses daily to care for your lower back. Your back — and your game — will thank you! n
Katherine Roberts is the founder of Yoga for Golfers. For more information visit
www.yogaforgolfers.com. We are also on Facebook, Instagram and Twitter.
www.azgolf.org
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