Golfers are finding that strength training, especially in their core, can increase power in the rotation of their swing. Greater power can produce longer drives.  A stronger core can also protect your back from injury.  For best results, do these postures 3-5 times per week. Consult your physician prior to beginning a new exercise program.

Kumbhakasana (Plank Pose)|
Plank can strengthen muscles in the abdomen, spine, shoulder, arms and wrists. This pose can be modified for wrist pain by dropping to your forearms. A beginner modification is to drop your knees to the floor until you gain strength.

Instructions:

  • Begin in Tabletop position on all fours with wrists lined up beneath shoulders.
  • Extend the legs behind you, lifting hips towards the ceiling.
  • Draw the shoulder blades down your back to widen your collarbone.
  • Engage your core.
  • Press hands into the mat, equally engaging the thumbs and index fingers with pinky fingers.
  • Lengthen the spine towards your heels making the torso parallel to the floor.
  • Elongate the neck looking down.
  • Hold this pose for 30 seconds to 1 minute, working towards 2 minutes.
  • Drop knees back to Tabletop position to rest then repeat 5 times.

Vasisthasana (Side Plank)

Side Plank is more challenging, so add to your strengthening routine after performing Plank a few times. This pose works the abdominal muscles, including the obliques, spine, shoulders, wrists, and legs. Proper alignment is important to avoid injury to shoulders and wrists. A modification for this pose can be performed on your forearm to avoid wrist pain. Another modification is dropping your knee to the floor while you are gaining strength.
Instructions:

  • This pose can begin in Tabletop position or in Plank.
  • Line the wrist slightly in front of the shoulder with straightened arms.
  • Extend the legs as if you were doing a Plank, then shift weight on to the left hand and outside of the left foot.
  • Extend right hand to the ceiling while stacking right foot on top of your left.
  • Engage your core, staying lifted in a diagonal line from the head to feet.
  • Hold for 15-30 seconds, working up to 1 minute.
  • Return to Plank pose, with wrists still just slightly in front of shoulders.
  • Repeat on the other side.

Navasana (Boat Pose)
Boat Pose is a wonderful core strengthener for the abs, spine, and hip flexors. It can be modified for all levels.

 

Instructions:

  • Begin in a seated position with legs together, knees bent and feet on the floor.
  • Engage your core, leaning back slightly until balancing on your tailbone.
  • Keep your spine straight and widen the collar bone while expanding the chest.
  • Lift your legs off the ground and extend outstretched arms in front of you, palms facing.
  • Lengthen through the spine while elongating through the back of the neck.
  • Draw shoulder blades down the back, widening collar bone to lift chest.
  • Continue to breath slow and deep making sure to not hold your breath.
  • Feet can remain barely lifted off the ground for beginners, building up to lifting shins parallel to the ground. Legs can be straightened in a ‘V’ shape for an advanced option.
  • Hold for several breaths, beginning with 15-30 seconds, working up to 1 minute.
  • Lower the feet back to the ground, bringing torso upright to release Boat.
  • Repeat 3-5 times.

By Kristi Grosse, CYT

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