Stability Ball Workout Week 2

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Welcome to week 2 of our stability ball workout! This week is the much anticipated Players Championship! Having TPC and PGA TOUR headquarters in my own backyard, I can tell you first hand that the course and the new clubhouse is nothing less than spectacular and the players are anxious to kick off the week! The best news is that it looks like the weather is going to be beautiful for the tournament!
 
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 week 1 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 back and hip girdle. By keeping these areas flexible and strong you can create more power in your golf swing.
 
Lets Get Started!
 
BACK EXTENSION
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 good stretch 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!
 

CROSS HIP STRETCH
 
Start: Start by lying on the floor with your feet over the ball.
Action: Cross one leg over the other and slowly roll the ball towards you until you feel a good stretch.
Finish: Hold for 30 seconds and slowly return to the start position and repeat. Repeat to the opposite side.
Tip: Keep the upper back and shoulders relaxed.
 

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.