By Kelly Blackburn
Welcome to week 5 of Balance for Your Game! When you incorporate the stability ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the "core" muscles of the body. Stability balls are readily available at most sporting goods stores or you can order one from the
Pro Shop.
Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. If you are just joining us, visit weeks
1,
2,
3 &
4 to catch up!
When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition.
- Move in a slow, controlled manner.
- Maintain proper form with a neutral/pain-free trunk and neck position.
- Exhale upon exertion, inhale on return to start position of each repetition- this encourages trunk abdominal control and trunk stabilization.
- Move through full available range of motion each repetition.
- Avoid painful ranges of motion, postures, and positions.
When performing the stretching exercises outlined in the training programs, follow these simple rules.
- Hold each stretch for 30 seconds and repeat 2-3 times on each side.
- Alternate stretches to each side to allow proper rest period.
- NEVER bounce while stretching.
- Stretch to the point of slight discomfort, but NEVER to pain.
- Maintain proper form to attain an effective stretch.
- Remember to maintain proper breathing
This week we will concentrate on flexibility exercises for the hamstrings. By keeping the hamstrings flexible you will help to eliminate low back discomfort associated with the golf swing.
Let's Get Started!Start: Stand in front of the ball, bend both knees and place one foot atop the step. Place your hands on your hips for balance.
Action: Slowly drop your hips downward so that the knee of the foot atop the step is pointed toward the ground. Flex your buttocks, press the hip forward and slowly straighten the leg of the opposite side until you feel a good stretch.
Finish: Once you have reached a stable position and good stretch hold for 30 seconds. Slowly return to the start position and repeat. Repeat to the opposite side.
Tip: Keep your head in a neutral position and do not arch the back.
Start: Sit on the ball with your fingertips supporting your back and head.
Action: Slowly walk the feet out until the upper back is lying on the ball.
Finish: Once you have reached a stable position drop both arms above your head and hold for 30 seconds. Slowly return to the start position and repeat.
Tip: If you find it difficult to maintain balance on the ball, spread your feet apart to just under the width of your shoulders. Your goal will be to execute the stretch with your feet together!
