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Ask Katherine a Question: |
 Submit a question to Katherine.
Monthly "winning" questions will be selected and answers posted on this page. You could win a Fitness Consultation with Katherine ! Please include your name, full address, and email with your question. (Only your first name and city will be listed if you question is posted on this page.)
katherine@yogaforgolfers.com
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Low Back Pain Question: As with many golfers, I have problems with my lower back. I am 32 yrs old, and am constantly fighting my back. I am in the process of losing some weight (which helps the cause) but I know I need more. I am 6'0", and have lost about 15 pounds so far - from 218 to 203. I would ultimately like to get below 190. I had an MRI and I have two bulging discs, and these cause me pain and tightness in my hamstrings, "rear", and lower back. Can you provide some easy yet effective stretching and/or strengthening exercises for my back? Thank you so much.
-Brad, Painted Post, NY
Katherine's Answer: On my website I have archived fitness tips which specifically address the low back. Additionally my 8 Minutes to a Better Swing DVD offers a series of stretches targeting the low back. I want to commend you on your efforts to lose weight.
Computer Job Question: I sit at a computer all day and I was wondering what types of stretching exercises I can do at my desk during the day.
-Kevin , League City, TX
Katherine's Answer: While sitting you should focus on pulling the navel towards the spine and lifting the ribcage up. Sit on the edge of your chair and inhale deeply. On the exhalation, twist to the left and repeat to the other side. Do this rotation five times in each direction.
Sit on the edge of the seat and extend the right leg on the exhalation, rotating the foot internally and then externally. Switch sides.
Clasp the hands behind your back and stretch the pecs and upper back. Hold for ten breaths.
These are just a few stretches but are highly effective. My suggestion is do this every few hours.
Also there is no substitute for taking a break….grab a cup of tea and a few raw almonds. The nutrition combined with the stretching will give you the energy you need to get through the day.
Strength vs. Flexibility Question: I was wondering..what type of ratio should I have for strength vs flexibility? I enjoy lifting weights, but find that I tend to get much stronger but also lose a lot of flexibility. I incorporate some stretching but maybe not enough? -Ray
Katherine's Answer: Strive for a perfect balance of flexibility and strength. Generally most golfers are lacking the flexibility they need to play well and injury free. Hyper-flexibility can be a problem as well and is most often seen in women and junior golfers. Lifting weights must be done with high reps and lower weights, maxing out your strength at 20- 25 reps. Flexibility cannot be overlooked. Ten minutes of stretching will enhance your ability to lift weights and play better golf.
Diabetes Question: I was diagnosed with diabetes early this year and I'm still adapting to what to eat and what to avoid on a daily basis. Any suggestions what I can eat and drink on the golf coarse to maintain my glucose levels and keep up my energy and concentrations levels other than a small box of raisins and water? There isn't much reading material on the subject of "diabetes and sports". -Elsie
Katherine's Answer: You ask a great question and I appreciate your diligence regarding your nutrition. There is a list provided by our nutritionist, Patty Bonafede, about Healthy Snack Foods now posted on our Nutrition Tips page.
Back Problems Question: I have two bulging disks in my back.. L4 & L5... most of the twisting exercises hurt. Should I keep doing them or should I concentrate on other exercises?? I go to a chiropactor once a week, it really works, but I really want to be more flexible. -Lori
Katherine's Answer: Your issue is very common and my response is simply this….you should never do any exercises, especially flexibility conditioning that causes pain. Slight discomfort as the muscle stretches is acceptable, pain is not!
Is your lack of flexibility mostly in your lumbar spine? A few suggestions…
- Focus on stretching the hamstrings, hips (internal and external rotators) and quads.
- Focus on building some core strength but with a bulging disc I would work closely with a physical therapist who can monitor your alignment. (if you like your chiropractor he or she should know of a good therapist).
- Focus on your breathing. Feel the ribcage expand or rise in the inhalation, feel the tension leave your body on the exhalation.
Golfer's Elbow Question: What causes Golfer's Elbow and what exercises can I do to help it heal, and prevent it happening again? I really enjoy your fitness tips on the Golf Channel. Thanks. -John
Katherine's Answer:Thanks so much for your question regarding golfer’s elbow. Here is link to a website that offers great information.
http://www.medinfo.co.uk/conditions/golferselbow.html
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