Golf Digest Videos

Post-Round Yoga For Golfers

Katherine Roberts works with many professional athletes including Major League Baseball players and PGA Tour pros. In this video, she demonstrates some key poses for recovery after a round of golf.

Released on 4/14/2017

Credits

Starring: Katherine Roberts, Yoga For Golfers

Transcript

00:00
Incorporating a post-round routine
00:02
into your workout is equally as important,
00:06
if not more important than the actual workout itself.
00:09
The work I do with golf professionals
00:12
as well as my MLB players always stresses
00:16
the importance of the off day,
00:18
the regeneration day, or in yoga we call
00:21
the restorative yoga practice.
00:23
So first thing we'll do is lie on your back, okay?
00:26
If you also think about this, in golf you're walking four
00:29
to five miles in a round.
00:30
So if you're a golfer that feels fatigue
00:32
in your lower extremities, especially
00:34
the knees and the ankles, this sequence is for you, okay?
00:38
So starting on your back, you're gonna take
00:39
your yoga block, alright, and I want you
00:42
to place it on the low side, not at your low back,
00:46
but very close to your tailbone here, alright?
00:50
And we're gonna get a beautiful stretch
00:51
in the hips by letting your hips rest on the block.
00:55
And you will take the soles of your feet together
00:58
and let your knees hang down like this.
01:01
And then you can stretch your arms over your head
01:03
for an even deeper stretch.
01:06
Now you could hold this for three minutes.
01:09
Now what you're not doing is you're not incorporating
01:12
muscle activity, you're letting gravity sink you deeper
01:15
into the ground, good.
01:18
Next one you would do is hold onto the block here,
01:21
and you can either bring your legs up like this
01:24
or you can bring your legs all the way up.
01:27
Now what's nice here is you can bring your legs
01:29
up against the wall and not have them floating
01:31
like I am right here.
01:33
And then hold this for three minutes.
01:37
Last one we'll do is called a supine spinal twist,
01:41
and this is for your lumbar and your hips.
01:43
So take your legs nice and tight together,
01:46
pick up your hips and move them to the left,
01:49
and then let your legs fall down to the right,
01:53
and you would allow your body to rest
01:55
in this position for three minutes,
01:58
and then just make sure you switch sides.
02:01
I cannot stress enough the benefits
02:04
of a post-round yoga for golfers program.
02:07
Well done.
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