Stability Ball Workout Week 3

By Kelly BlackburnMay 15, 2007, 4:00 pm
Welcome to week 3 of our stability ball workout! 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 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!
 
CHEST STRETCH
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!
 


 
KNEELING SHOULDER STRETCH
Start:Start by kneeling in front of the ball placing your hands atop the ball about 18 inches apart.
Action: Sit back on your heels and drop your head between your arms. Slowly let your arms fall to one side 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.
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    'Hungover' Pepperell improbably in mix after 67

    By Rex HoggardJuly 22, 2018, 4:20 pm

    CARNOUSTIE, Scotland – Eddie Pepperell’s 11:40 a.m. tee time on Sunday at The Open was a tad early, and not just because the Englishman was heading out more than three hours before the leaders.

    Following a third-round 71 that dropped him eight strokes off the lead, Pepperell did what many golfers do after a less-than-stellar round – he drank.

    “Honestly, I was a little hungover. I won't lie. I had too much to drink last night,” said Pepperell, who said he went to bed on Friday at around 11:30 p.m. “I was so frustrated yesterday, that today was really, I wouldn't say a write-off, but I didn't feel I was in the golf tournament. Whether I shot 69 or 73 today, it wouldn't have been heartbreaking.”

    Pepperell was much closer to the former on Sunday, posting a round-of-the-day 67 to move to within one stroke of the lead held by multiple players as the leaders made the turn.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Pepperell had just a single bogey on a blustery day at Carnoustie and closed his round with birdies at Nos. 14 and 17. It was one of just four rounds in the 60s on a course that had become increasingly difficult with each gust.

    With six players tied for the lead at 6 under par, including defending champion Jordan Spieth and Rory McIlroy, Pepperell planned to wait and see how the afternoon progressed.

    “The only hope I have is that it's Carnoustie, and the last three, four holes, even though they're downwind, still anything can happen with obviously pressure and all that sort of stuff out here,” he said. “So I'll have to hang around.”

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    Tiger Tracker: 147th Open Championship

    By Tiger TrackerJuly 22, 2018, 4:00 pm

    Tiger Woods is stalking his 15th career major championship trophy. Follow the action with our tracker to see if he can get it done at Carnoustie.


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    Pros melting down on Twitter as they watch Tiger

    By Grill Room TeamJuly 22, 2018, 3:42 pm

    Tiger Woods mounted a final-round charge and took the outright lead at Carnoustie on Sunday.

    His fellow pros have been watching and tweeting like your average fans.

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    Watch: Full replays of The Open coverage

    By Golf Channel DigitalJuly 22, 2018, 11:00 am

    NBC Sports and Golf Channel are showcasing nearly 50 hours of live coverage of the 147th Open. Missed anything? Well, you can catch up right here. Click on the links below for replays from Carnoustie, broken down into daily segments:

    Saturday, Day 3 (Times ET)

    7AM-3PM (Watch): Jordan Spieth fired 65 to move into a three-way share of the 54-hole lead, while Tiger Woods (66) played his way into contention. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler and Thorbjorn Olesen.

    4:30-7AM (Watch): Sunny skies and birdies were on the menu early in Round 3, as Justin Rose made his way around Carnoustie in 64 strokes. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Henrik Stenson and Bryson DeChambeau.


    Friday, Day 2 (Times ET)

    8:20AM-3PM (Watch): As the skies cleared on Friday afternoon, defending champion Jordan Spieth made a run to try and regain the claret jug. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Jordan Spieth, Justin Rose and Kiradech Aphibarnrat.

    1:30-8:20AM (Watch): On a rainy Friday morning at Carnoustie, Rory McIlroy shot 69 to reach 4 under, while Zach Johnson fired a 67 for the early lead. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Brooks Koepka, Ian Poulter and Cameron Smith.


    Thursday, Day 1 (Times ET)

    Noon-4PM (Watch): Tiger Woods was up and down in the afternoon, as winds picked up a little and no one could catch Kevin Kisner. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Woods, Russell Knox and Hideki Matsuyama.

    1:30-8:25AM (Watch): Defending champion Jordan Spieth got off to a good start, while Kevin Kisner (66) set the early pace. Click here or on the image below to watch. Also, click here to watch the full replay of the marquee group: Rickie Fowler, Jon Rahm and Chris Wood.