Welcome to the recap of Balance for Your Game! For the past 7 weeks we have been learning to utilize a stability ball to increase your overall fitness level, but more importantly improve 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.
Now you have a complete program of 14 new exercises that should take you less than 30 minutes to complete! Your goal is to do the complete workout 2 to 3 times per week.
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 recap all of the exercises learned over the past 7 weeks!
Week 1 –
Seated Hamstring & Standing Hamstring StretchWeek 2 –
Back Extension & Cross Hip StretchWeek 3 –
Chest Stretch & Kneeling Shoulder StretchWeek 4 –
Side Kneeling Stretch & Hip StretchWeek 5 –
Quadricep Stretch & Abdominal StretchWeek 6 –
Trunk Rotation & Prone Back ExtensionWeek 7 –
Ab Rollout & Ab Plank
