Stability Ball Workout Week 4

Welcome to week 4 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 1-3 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 chest and shoulder girdle. By keeping these areas flexible and strong you can create more stability at the top of your back swing.
 
Lets Get Started!
 
SIDE KNEELING STRETCH
 
Start: Kneel on one side of the ball and place your forearm and hand atop the ball for balance. Stretch the opposite arm upward and extend the leg to the side for balance.
Action: Slowly lean across the top of the ball.
Finish: Once you have reached a stable position and good stretch hold for 30 seconds. Slowly return to the start position and repeat. Repeat to the opposite side.
Tip: Keep your head in a neutral position and do not arch the back.
 

 
HIP STRETCH
 
Start: Sit on top of the ball with one leg toward the rear in a lunge position.
Action: Lift yourself off the ball slightly so that the ball is only helping to support your weight. Slowly roll forward until you feel a good stretch in the thigh of the rear leg.
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.