Help Reduce Your Handicap With Yoga #1

So You want to reduce your handicap?

There is no magic instant fix, it takes lots of different applications to actively reduce a handicap and eventually play off scratch. Practice (the most obvious application), challenge yourself on different courses under different weather conditions, practice on your own as much as you do with friends. Play in competitions (even if your destined to become last). Keep track of your statistics, and (if you have the means) ensure that your equipment is right for you.

You've probably heard all that before right? well have you tried introducing a little flexibility in to your daily routine? If you haven't already take a look at some of my earlier articles which highlights the application and benefits of yoga in the golfing industry.

Follow me over the next few week as I provide you with some very basic but effective yoga moves which will help towards that desired handicap. For yoga to have a valid affect on your golfing abilities I advised that a regular weekly practice is followed. (even daily if possible). Although results can be felt after a relatively short period the best results take time (as with all things). This post is tailored for golfers and sporting individuals

Easy pose with twist  

1. This is a great core strengthener helping to tone the abdominal and oblique muscles and aids digestion
2. Increases spinal flexibility to improve ROM (range of motion),
3. Stretches the shoulders, and hips improving body alignment
4. Teaches how to isolate trunk movement and helps return the spine after swing safely back to a neutral position
5. Helps relieve lower back and neck pains
6. Helps to eliminate stress and mental exhaustion

Ensure you are sitting in a balanced position with the hips neither slumped backwards or pushed to far forwards.
Imagine you vertebrae are stack evenly on top of each other in straight line, engaging the muscles in your trunk imagining the muscles wrapping around and encasing the spine to help hold the position and give support.
Continue the straight line through the neck until you reach the top of the head (the tail bone preferably sits directly in line with the crown of the head). Utilise the muscles in the center of the back by drawing the shoulders down away from the ears in to the center line of the body opening up the chest. (even though the shoulders are firm there should be no tension in the neck muscle or arms).

Inhale and place your left hand on your right knee. As you exhale place your left hand on the ground behind your body tucked up towards the buttocks. This creates a straight arm to support and keep the lower back from slumping. Soften the tummy muscles and allow the left shoulder to draw backwards (be careful not to lift the shoulders towards the ears). The body should remain rooted and balanced

Although this movement is great to release tension from the muscles in the spine, the focus should be placed in the front of the torso. Concentrate on allowing the organs and muscles to soften and move, imagine the organs are twisting and releasing tension (this will limit over rotation and reduce the risk of injury)

Begin to rotate your head towards your back shoulders with the awareness of safe movement in the neck muscles. Allow your gaze to soften and relax the facial features.

Each time you exhale allow (whilst maintaining a straight spine) your abdominal muscles to relax a little bit more.

Hold this position for a slow count of 8 or 8 breaths. Take a deep inhale, on the exhale rotate the head to look over the opposite shoulder whilst the body remains still.

Through out the sequence keep an equal amount of pressure through the buttocks on the ground and refrain from leaning or lifting the knees.