53% of amateur golfers and 30% of professional golfers will play with an injured back this year. In America, more than $50 billion is spent annually on back pain-related healthcare costs. In the next four weeks I will present a series of yoga poses that specifically address the most common and significant physical issue facing golfers -- the back.

Each week we will roll out the fundamentals of a series of yoga poses that will stretch and strengthen the back muscles and build core abdominals strength to provide you with a comprehensive back program.

There are many styles or forms of yoga, some which maintain a process of continuous movement such as “Dynamic” or “Flow” yoga and some which are more “static” where the student holds the poses for a longer duration of time. This week will work with the concept of Flow yoga, keeping a continuous movement as we practice the pose. This style is great for warming up stiff muscles and preparing the body for a deeper, longer stretch. Most importantly it will help you prepare for golf. Although these poses may look familiar and seem rudimentary they become the foundation for the back series.

As you inhale, bring the knee into the chest. Slowly exhale and lower the leg. Switch sides and continue this movement for 15 repetitions. Once complete, inhale as you bring both knees into the chest, exhale and release the legs but do not let the feet come back to the floor. Repeat the legs into the chest 10 more times.

On all fours, hands placed under the shoulders, knees under the hips. Inhale, pull the navel toward the spine, spine toward the ceiling and tuck the chin into the chest. Exhale and drop the spine toward the floor, roll the shoulders away from the ears. Repeat in this flowing style for a set of 10.

From all fours, bring the buttocks toward the heels, stretching the arms away from you toward the front of the mat. Inhale bringing the body back to the original position. Repeat 10 times.

Last week the back series incorporated yoga poses focusing on the flexibility component of golf conditioning. This week will include a series of poses designed to strengthen the back, thus increasing power, distance, and consistency while reducing your risk of injury.

Over the last 15 years, my focus of has been on training athletes, primarily golfers. Considering the most common injury among golfers is the back, I decided to develop this series of exercises that not only support greater golf performance but will help you feel healthier off the golf course.

Remember your body is three-dimensional, so we need to pay attention to the entire core of the body, not just a specific area of the back. This week we begin with some simple but effective abdominal exercises. Pay attention to breathing deeply, specifically exhaling on the exertion phase of the exercises.

This pose activates the transverse abdominus, the lowest part of the abdominal region as well as the pelvic floor. This area also called the perineum, which is supported by a “web-like” collection of muscles, similar to that of the webbing on the seat of an outdoor chair. This is important because this “webbing” supports the spine by holding it upright and giving support to the organs of the low belly.

Lying on your back, place a towel or block between the inner thighs. Place the hands behind the neck or next to the body. Squeeze the towel as much as possible and press your abdominals, specifically the area below the navel, toward the floor. Hold for a slow count of 10. Pay attention to continued breathing through the nose. Repeat three times resting for one minute between sets.

Tip: When doing this exercise, try to imagine that you had a penny beneath your low back and the action of the spine pressing toward the floor would make an imprint of the penny in the carpet.

Continue to maintain this action in the lower abdominals. Place the hands behind the neck supporting the head.

On your exhalation, lift the upper body toward the ceiling. Continue for a set of 15, rest for one minute and repeat three times.

Note: Think about lifting the sternum and face toward the ceiling; do not pull on the neck.

Begin on all fours, pulling the abdominals in, maintaining a straight spine. Lift the right leg, squeezing the gluts and lift the left arm. Visualize increasing the length between the right foot and the left hand. Focus toward the floor. Hold for a slow count of five. Switch sides and repeat two times.

On your belly, begin by pulling the lower abdominals toward the spine, squeeze the gluts tightly, pressing the tailbone down. Lift the right leg and the left arm. Hold for a slow count of five and switch sides. Repeat two times.

Rest for one minute and begin the “Superman” position by squeezing the gluts as tight as possible. Note: Engaging the gluts is critical as it provides support for the low back. Slowly lift the legs off the floor and then lift the arms. Hold for a count of five, rest and repeat three times.

Once you have completed these poses, come to all fours completing a series of cat/cow poses and then rest into a child’s pose. These poses are considered “counter-poses” -- exercises that balance the strengthening work with flexibility work.