Stability Ball Workout Recap

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Welcome to the recap of our stability ball workout! 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.
 
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!
 
Lets Get Started!
 
Week 1 ' Seated Hamstring & Standing Hamstring Stretch
Week 2 ' Back Extension & Cross Hip Stretch
Week 3 ' Chest Stretch & Kneeling Shoulder Stretch
Week 4 ' Side Kneeling Stretch & Hip Stretch
Week 5 ' Quadricep Stretch & Abdominal Stretch
Week 6 ' Trunk Rotation & Prone Back Extension
Week 7 ' Ab Rollout & Ab Plank
 
Kelly
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    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.