Yoga For Golf
and Core Conditioning
by Katherine Roberts - contributor
for GolfOnline
The big buzzword in athletic training these days
is "core conditioning". What exactly does core conditioning mean and why do
golfers need to improve their core strength? Core conditioning refers to the
center of the body - the abdominals, back and buttocks. Core strength will
enable the golfer to maintain proper spine alignment throughout the golf swing
and develop a consistent, repeatable golf swing. The walls of the abdominal
cavity are supported entirely by the strength of the muscles located there, as
no bones provide support for this area. Weak abdominal will stress the low back
as the muscles do not provide adequate support for the spine.
These exercises will strengthen and stabilize the
back - increasing rotation and decreasing risk of injury. Core strength and
flexibility will maintain your primary spine angle and allow a reproduce able
swing. Without core strength the golfer will have trouble maintaining a proper
set up posture.
Three things to remember when working the core
strength of the body - M.B.A: Move slowly, Breath deeply exhaling on exertion,
and Align the body with total support of the neck.
Core
abdominal presses:
To begin, lie on your back with bent knees and
feet on the floor, relaxing the neck and shoulders. Begin by pressing your
lower abdominals towards your spine and your spine towards the floor. Imagine
you are pressing a penny into the floor under your low back. You should
maintain this action while breathing deeply through your nose. Envision you are
creating an imprint of the penny on the floor below your back. Hold this for
one minute.
For more advanced students you can begin to lift
the legs and lower slowly while maintaining the low back touching the floor.
Raise and lower the legs as slowly as possible for one to two minutes. Once you
cannot keep the low back on the floor or you experience any sensation in the
low back immediately bring your legs back to the set up position.
Bicycle
Oblique Crunches:
Lying on your back with your knees bent place one
foot flat on the floor and the other leg extended approximately six inches off
the floor. Supporting your neck with your clasped hands bring your right elbow
to your left knee. Keep your elbow in your peripheral vision, twisting from the
trunk not just the arms. Switch sides slowly exhaling as you twist. Continue as
long as you can maintain the low back pressed against the floor.
Traditional Crunches:
Lying on your back with your knees bent and press
your low back into the floor. Support your neck with the fingers interlaced.
Very slowly exhale and lift your upper body towards the ceiling. Note: Keep
your face and sternum facing the ceiling without straining your neck. Hold for
five breaths and then lower. Repeat as many times as possible while maintaining
proper alignment.
Practicing your exercises will build strength and
you will continue to maintain your proper spine angle and reproduce your swing
consistently. In my next article we will address the muscles of the spine
continuing to build your core strength.
Katherine Roberts is a nationally recognized writer and presenter on golf
fitness. Katherine's unique mind-body approach to golf fitness is available
through workshops, retreats or on her award winning videos "Yoga for
GolfersBecause Your Body Doesn't Get A Mulligan!". Contact her with questions
or comments at www.yogaforgolfers.com or 888-313-YOGA. |
