By Penny McGuire - BMGA Program Leader - Power Yoga
Core Rotation
Try this simple exercise to strengthen the core muscles and develop the strength & flexibility to hit the ball better! First, bend over so that your...
- Back is flat
- Lower abdominals pull in and up
- Thumbs are on shoulders
- Shoulder blades are squeezed together and down towards hips
Keep the shoulders and chest open as you rotate your core to the sky. Try to create a little more rotation each time turning while maintaining points above. To feel the abdominal muscles fire as you twist, repeat with fingertips on abdominal muscles just below ribs.
Back Strengthener
Lie down so stomach is flat on the ground, hands out, lower abdominals pulled in, now activate the upper back muscles to lift the chest off the ground. Keep glutes (butt) relaxed! Squeeze shoulder blades together, resulting in arms lifting further from the ground and release. Repeat as often as possible until upper or lower back fatigues.
Mountain Climber
Assume a low plank position with elbows under shoulders. Keep the hips level by contracting lower abdominals. As you contract the obliques, pull the right knee to the right upper arm. Repeat each side until fatigued.
Abdominal rotation/hip work/stretch
Abdominal Contraction (a): Lying on back with right thigh crossed over left, support head in hands and contract upper abs by lifting ribs to hips. Drop legs to the left. Let legs hover just above the floor and hold or pulse until fatigued. Repeat other side, then repeat exercise on each side with left thigh crossed over right.
To stretch (b): let legs land on the floor and extend arms along floor at shoulder height. Turn head to opposite direction that the legs lie. Hold 5 – 10 breaths. Repeat on other side.
Shoulder & Upper Back Stretch
Sit with back straight and wrap right arm over left arm ‘hooking’ at the elbows. On each inhale, lift elbows and hold. On exhale keep elbows still and relax shoulders. Forearms move away from nose. Keep neck and jaw relaxed. Hold 5 – 10 breaths. Repeat other side.
The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.
