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Exercise can help improve your golf. You will need the equivalent of the Swiss Ball (see our Bouncefit Ball). Each exercise should be done once to start with, gradually increasing up to 3 repetitions. Always remember to do warm up and stretching exercises before commencing these exercises.
The Golf Swing
Placing knees and hands on the ball, slowly roll forward until you are balancing on the ball with all fours. Make sure you are comfortable then slowly straighten your body until you are in a kneeling position. You should be able to hold the ball firmly with your shins and feet for stability. Keeping as steady as possible perform a full golf swing. You should be knelt up straight with your belly button pulled in towards your spine. Aim to swing continuously for 45-60 seconds, repeating three times with a minutes rest in between.
Multi-directional Lunge (no ball needed for this exercise)
From a standing position step forward into the standard lunge position. Keep your back straight and your knee over your ankle. Push up through the front leg to the start position and then repeat, this time lunging out to 45 degrees with the front leg. Stay facing forwards and repeat the lunge to 90 degrees (ie sideways), then back to 45 degrees before finally directly behind you. Change legs and repeat on the other side. Perform 2 to 3 circuits around the clock counting to two on the down and up phases.
Supine Lateral Ball Roll
Lying with back and shoulders on the ball keep your knees at 90 degrees. Keeping your feet still, shoulder and pelvis level slide sideways. As you reach your balance threshold, hold the position before rolling back to the centre. Perform the same exercise to the other side. Remember to keep your glutes squeezed tightly and your body level at all times.
To progress the exercise start moving your feet in line with your shoulders so your whole body moves across the ball into the less stable position. Hold to the count of 2 before moving back to the centre, count 2 again, and then repeat to the other side. Repeat the whole exercise 6-8 times on each side.
Supine Russian Twist
Again lie with your back and shoulders on the ball but place your hand together in front of your chest. Making sure you keep your glutes tight and your belly button pulled in, slowly rotate your torso and arms to one side, rolling your shoulders across the ball. When at the end of your comfortable range of movement, pause, before returning to the centre of the ball. Repeat the exercise to the other side.
Remember to use your abdominals and obliques as much as possible to dictate the movement. You should be very controlled and not allow the momentum to dictate the pace. Perform 12-15 repetitions, counting to two as you roll out, one as you hold and two when rolling back to the centre.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
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