The fault to focus on here is “flying elbow” or “chicken wing” arm. When the body is restricted in movement, either by a lack of flexibility (which is usually the case) or lack of strength, extraneous or unnecessary movements occur in the golf swing. For example, if your shoulder turn is restricted and you cannot keep your arm straight you will bend the arm to get the club to the top of the backswing. (Trust me, over the last 18 years I have seen golfers do anything to get to the top of the backswing!)

One physical restriction manifesting in the golf swing as the “chicken wing” swing flaw is the issue of shoulder flexibility and a lack of range of motion in the shoulder turn.

Remember to breathe deeply, focus on the muscles where you feel the restriction and visualize the muscle relaxing. Breathing, movement and focus are the foundations of yoga – connecting the body and mind.

Equipment needed for these exercises: Balance Ball

Reverse Table Pose

Begin on all fours and draw the navel towards the spine stabilizing the core and supporting the low back. Inhale deeply and lift the right arm. Exhale and twist from the torso bringing the trunk, shoulders and arm towards the sky. Return to the starting position and repeat five to 10 times. Switch sides.

Reverse Chest Opener



Lie on the ball supporting the head and neck. Lace the hands under the neck. Inhale deeply as you draw your navel towards the spine, fire the gluts so the hips are parallel to the floor. Exhale as you press your elbows away from the body, feeling the stretch through the chest and upper back/shoulder area. Return to the starting position and repeat 10 times.


 

Shoulder Twist on the ball

Lie on the ball supporting the head and neck. Lace the hands under the neck. Inhale deeply as you draw your navel towards the spine, fire the gluts so the hips are parallel to the floor. Bring the hands together at chest height.





 

On the exhalation twist the shoulder to the right (twist to the point that you are on completely on the right shoulder). Focus on the range of motion (ROM) in the shoulders as well as the relationship of the ROM from the shoulders to the hips.



Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and fitness consulting company based in Scottsdale, Arizona. As a fitness expert and a regular contributor for The Golf Channel, she has appeared on The Big Break, Makeover Challenge, Your Game Night, the PGA Merchandising Show Recap and How Low Can you Go? Katherine is the producer of nine DVDs and author of the ground-breaking book Yoga for Golfers (McGraw-Hill). Roberts’ unique approach to golf conditioning is a hybrid of western biomechanical research and eastern mind/body conditioning for performance. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. www.yogaforgolfers.com