Yoga Poses for Golfers

Improving your swing is the eternal goal of every golfer, but many make the mistake of focusing on the upper body when they should be paying more attention to their hips and pelvic area.

Yoga Poses for GolfersHaving flexibility in the hips is crucial to your swing because it helps to keep you grounded and steady as you swing back. The hips and glutes are the driving force behind your down swing, so having strength and flexibility in this region is crucial to improving your golf swing and driving longer balls.

There are some Yoga poses you can do to achieve this goal. Yoga poses target specific areas and open up deep-seated areas that defy regular stretching. Yoga helps relieve tension and learning correct breathing techniques will carry over into your game when you’re on the course and have to keep your cool.

Golfer’s Yoga Sequence

Start standing in Mountain Pose with hands at Namaste and circling the arms up, take in three deep breaths.

Forward Fold – sweep out from the hips and bring the arms down to touch your toes – hold and breathe for 30 seconds.

Warrior I – lunge one leg forward and hold, bring your arms up with fingers pointing to the ceiling and hold and breathe for 30 seconds.

Downward Facing Dog – bring the hands down to the ground to form a triangle with the body. Elbows should be in line with your ears. Hold and breathe for 30 seconds.

Knees to Chest – lying on the ground, bring your knees into your chest and hold and breathe for 30 seconds.

Butterfly Pose – open the knees out to the side and rest your hands gently on the inside of the knees. Hold and breathe for 30 seconds.

Hamstring Stretch – straighten out both legs. Pull one leg into the chest and straighten it out to the ceiling, supporting it from behind the knee. Hold and breathe for 30 seconds, then switch legs.

Plow Pose – straighten both legs up and over the head to rest on the ground behind you. Hold and breathe for 30 seconds.

Pigeon Pose – sitting up, tuck your foot under one hip and straighten out the other leg behind you. Slowly lower yourself forward. Hold and breathe for 30 seconds, then switch sides.

Eagle Twist – lying on your back, bring one knee into the chest and move it across the body and twist to the other side. You should face in the opposite direction. Hold and breathe for 30 seconds, then switch sides.

Savasana – lying on the ground with arms out at about 30 degrees from the body with palms open, eyes closed, relax and breath deeply.

When you first run through this sequence, hold each pose for 30 seconds. Then repeat the sequence two more times, this time not pausing, but moving straight into each move.

Swimmers’ Winter Warm-Up

It’s one thing to get yourself moving and out to the gym in the middle of winter, but it’s even harder if your workout involves diving into a cold pool.

Swimmers Winter Warm-UpIf you’re a regular swimmer, you’ve probably devised ways to deal with that bone-shivering moment when you first enter the pool. The warm, humid environment helps to warm you up, but there’s always a jarring effect once you get into the water, no matter the temperature, and there’s those first few minutes when your muscles protest and stiffen up on you. So, here are some warm-up moves you can do before diving into the pool.

If your swimming pool is anything like mine, there’s the locker room and there’s the pool area, which doesn’t leave a lot of options for warming-up before you get into the water. There are a lot of moves you can do in the locker room area to warm-up. For instance, you can use the bench to perform a few push-ups to get the blood circulating in the upper torso.  Here are a few other exercises you can do to prep your body before it hits the water:

Side-to-Side Lunges with Windmill Arms – 30 seconds.

V-Stance with Torso Twist – standing in a wide stance, hold your arms out at shoulder height and swing gently from side to side to loosen up the vertebrae and get some movement happening throughout the core – 30 seconds.

Deep Squats – with your arms out in front of you at chest height – 30 seconds.

Leg Kicks with Alternating Arms – kick your legs up in front of you, bring your opposite arm up to meet the toe – 30 seconds.

Alternating Lunge with Warrior Arms – a combo of lunges and Warrior Pose. Keep moving with this one and watch your legs for hyperextension – 30 seconds.

Incline Push-Ups – using the bench in the locker room – 30 seconds.

Stair Running – when you get out to the pool area, use the spectator area to do a few laps of stair running before you hit the pool – 30 seconds.

If you don’t have access to any stairs, try Back Pedaling – crouch down and walk backwards as if you were on a bicycle and back pedaling – 30 seconds.

Of course, once you get into the water, you will want to do a few laps to finish your warm-up and to target those sport-specific muscles before your practice.

Another great way to warm up before your swimming practice is through nutrition. About an hour before practice, drink a whey protein isolate shake. Not only will this give you the fuel you need to get through your workout, but protein increases thermogenesis in the body, which warms the body up from the inside out.

Supplementing with Arginine helps increase blood circulation and is a great supplement to use in the winter months when our bodies are running a bit sluggishly. Published in the Journal of Applied Physiology, a recent study shows that supplementing with Arginine can increase your endurance and workout times by 20% which translates into a 1-2% improvement in race times.

The Arginine group showed a significant increase in the NO2 plasma levels and a marked reduction in systolic blood pressure. During moderate exercise, oxygen uptake was reduced by 7% and during intense exercise, V02 amplitude was reduced, extending the time to exhaustion.

  • Improves severe-intensity exercise endurance by 20%
  • Significantly reduces systolic blood pressure
  • Reduces the oxygen cost of exercise

Other benefits of supplementing with Arginine are:

  • Improves blood circulation (by stimulating the production of nitric oxide, an endogenous neurotransmitter that helps to prevent vasoconstriction and initiates vasodilation by relaxing the smooth muscle cells of the blood vessels).
  • Lowers blood pressure in some hypertension patients.
  • Increases the release of the human growth hormone (HGH) from the pituitary gland.
  • Helps counteract inflammation.
  • Alleviates obesity and facilitates weight loss (by stimulating the release of HGH).
  • Improves muscle performance.

For more information on the benefits of supplementing with Arginine, please read:

Originally published @ FITLODE.COM