Yoga is the perfect complement for golfing. Courtesy photo

By JACCI GRUNINGER MS, C-IAYT, ERYT500
Los Alamos

Even though we spend a lot of our day doing things on one side … using our dominant hand, stepping forward with the same foot, sitting cross-legged with the same leg in front to name a few, golf is a very one-sided practice.

Consider this, you might take over 100 practice swings, lean into 30-40 putts and bend down 40-50 times to pick up a ball; all on one side. That, coupled with walking 4-5 miles can put a lot of strain on the golfer’s body.

Yoga is the perfect complement to regain balance in the body, improve your power, club head speed and create a functioning whole body approach to movement that will enhance your game and reduce your recovery time.

Here are some specific benefits of yoga for golfers:

• Increased overall flexibility;
• Improved body awareness and control;
• Improved core strength and stability;
• Improved patience;
• Improved posture which offsets hunching on the course;
• Improved focus and stamina;
• Lower back and spine relief;
• Increased hand, forearm and shoulder strength; and
• Breath practices for control and relaxation.

Try adding these few movements to your golf routine and see what happens.

Wrist and Hand Stretch

Bring your palms and elbows together in front of your chest. Squeeze your fingers lightly and roll your hands around your wrists (6x in each direction). Turn the palms away from your and straighten your arms. Try spreading the fingers. Take 6 breaths.

Eagle Arms (upper back, neck, shoulder stretch)

Courtesy photo

Courtesy photo

Cross your right elbow over your left. Make a fist with your left hand and use your right hand to cover your left (you can also bring the palms together). Keep your chin in/down slightly. Squeeze the elbows lightly. Inhale and lift the arms toward the sky creating a small backbend. Exhale and draw the arms down toward the belly, rounding the upper back.

Sphinx Pose (backbend, belly stretch)

Start on your belly with your elbows under your shoulders, forearms and hands parallel to one another. Draw your navel in slightly and reach through your toes. Keep your head in a neutral position with the neck long. Think of your shoulder blades drawing down your back. Without moving your arms, think of pulling your body through the arms, isometrically engaging the arms. Take 6-10 breaths and then release.

Empty Coat Sleeves (Spinal Twisting)

Place your feet shoulder distance apart with soft/slightly bent knees. Begin to twist the body right and left letting your arms swing around and “tap” your body. Let go of control and just twist. Lift the alternating heel, knee bent as your twist. Move as quickly or slowly as you’d like. When you’re ready to stop, stop your feet and let your torso come to a rest on its own. Once you’re still, pause and notice any sensations you might feel.