Flexibility Conditioning -Week 2- Shoulders and Upper Back

Katherine Roberts

As we continue our series on flexibility conditioning, this week our focus takes us to the upper body. Specifically the chest, shoulders and upper back are targeted, providing you with a comprehensive program for the home, and a few tips for the practice tee.

This week I utilize the weighted club (available in 28 and 38 ounces) and the Power Swing Trainer. This summer I developed and produced two DVDs incorporating these tools and applicable golf-specific exercises.

The following outlines the golf benefits from this week’s series:

• Supports better posture at address. Develops a consistent swing plane. Supports increased club head speed.
• Increases range of motion in the trunk for more power and distance.

Chest opener on the ball

 

Bring the upper back and head to the ball. It is important that your neck be supported in this position. Lift the hips up supporting the low back. Allow the arms to open with the palms facing the ceiling. Focus on the stretch in the chest. Hold for one to two minutes.

Note: This pose provides tremendous benefits as a post-round stretch. I like this stretch after a long day of travel or working on the computer.

Standing chest opener with the weighted club

 

Stand tall, feet placed wider than hip width apart. Bring the club behind your back and place the hands as close together as possible on the club. Draw the navel towards the spine; slightly tuck the pelvis under, reducing the arch in your low back. On your exhalation lift the arms towards the ceiling. Inhale and allow the arms to return to the resting position. Repeat five to ten times.

Note: This is a great tool as a warm up on the practice tee or during the round.

Dynamic dolphin pose

  

Begin on the forearms, palms clasped together and knees on the floor. Draw the navel towards the spine protecting the low back. On the inhalation bring the upper body towards the hands without dropping the shoulders towards the hands. On the exhalation press the upper body away from the hands. Focus on the stretch in the shoulders. Move slowly and repeat five to ten times.

Note: This stretch is not recommended for golfers with acute rotator cuff injuries.

Shoulder opener with torso twist

  

In this photo I utilize a foam roller place directly under my thoracic spine. If you do not own a foam roller, roll up a towel. Begin with the roller placed under the thoracic spine. Roll onto your left side and bring the palms together. On the exhalation begin to slide the right hand towards the chest as you slowly begin to open the chest towards the ceiling. On the inhalation, return the hands to the starting position, palms together. Use five breaths to come completely into the pose and hold for five breaths. Switch sides and repeat.

Shoulder twist with the Power Swing Trainer

 

Place the Power Swing Trainer behind the back, specifically behind the shoulder blades. Get into your athletic golf position and draw the navel towards the spine. Focus on twisting from the core and twist ten to fifteen times. Begin slowly and gradually increase your speed.

Note: This is extremely beneficial on the practice tee and throughout the round.

 Click here for Week 3-Rotation Equals Power

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Click Here to Check Out All of Katherine's Products Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and consulting company based in Scottsdale, Ariz. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. As the fitness expert and frequent host for The Golf Channel, she has appeared on the Big Break, Makeover Challenge, Your Game Night-see her tips every Monday night, and the PGA Merchandising Show Recap. Katherine is an accomplished author and producer with five DVDs and one book--Yoga for Golfers (McGraw-Hill)--in publication with a new book scheduled for release in early 2006. In addition, Katherine is a Top 25 Instructor and fitness expert for ESPN Golf Schools and a member of Golf Magazine's Health and Fitness Panel.  She personally teaches golf fitness with Hank Haney (Tiger’s Coach) at the Hank Haney Signature Golf Schools and she is the first yoga/flexibility conditioning expert in Major League Baseball and trains the San Diego Padres. Click Here for More Golf Fitness Articles

The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional.  It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.