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One Leg Balance With Club
- Start by standing on one leg with the other leg suspended in the air.
- Holding a golf club in your hands bend forward towards the ground keeping your planted leg semi straight.
- Keep your back relatively flat during the exercise.
- Repeat for the prescribed repetitions and repeat.
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Hamstring Stretch
- Start by placing your golf club on the ground and hold onto the end of the club.
- Place one leg forward keeping your knee straight.
- Lean forward keeping your back flat until you feel a stretch in the back of your front leg.
- Hold this stretch for the suggested number of seconds and then repeat with the other leg.
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Lateral Side Bend
- Start by holding a golf club above your head with your arms extended.
- Slowly bend laterally to one side until a comfortable stretch is felt. Return to the starting position and repeat to the other side.
- Bend side to side for the required number of repetitions.
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Shoulder Warm-Up
- Hold a golf club with one hand and place it behind you with your hand over your shoulder.
- Reach back with the bottom hand and grab onto the club head.
- Using your upper hand pull the club up towards the ceiling until a stretch is felt in the opposite shoulder.
- Hold for the suggested number of seconds and then repeat with the other side.
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Hundreds Breathing Exercise II
- Lie face up on a mat with arms by your sides. Hold legs in air extended 45 degrees or with knees bent to 90 degrees. Place SitFit under shoulder blades.
- Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales.
- At the same time, lift arms off mat and pulse them in unison with the breath - palms face up on inhale and down on exhale. Repeat 10 times for a total of 100 breaths.
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Lying Side Crunch
- Lie with back on floor or bench with knees bent.
- Start position: Let your knees fall to the right so that your hips are somewhat rotated.
- Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
- Return to start position. Repeat with other side.
- Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.
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Hip Circles
- Sit on the floor and place a balance disc underneath your hips.
- Raise your legs off the floor and keeping them together rotate them around in a circular motion.
- Repeat for the prescribed number of repetitions.
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Straight Arm Hold
- Starting Position: Lie on your side with your right hand on the ground.
- Lift yourself up to form a plank with your right arm straight and your left arm on your side.
- Hold this position for the recommended number of reps.
- Repeat with the other side.
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Plank
- Start by placing your forearms on the ground and forming a plank with your forearms and feet.
- Hold this position keeping your body parallel to the ground for the required time.
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Diagonal Woodchops
- Starting Position: Start with your arms extended holding the cable handle down and to your left.
- Bring cable handle up and away in a wood chopping motion.
- During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
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Standing Rotations
- Position pulley at approximately chest height.
- Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
- Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.
- Rotate hips approximately 65° (or slightly past midway between the hip and naval).
- Return to start position. Switch sides after prescribed number of reps.
- Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.
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Belly Blaster
- Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
- Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
- Return to the starting and repeat for the prescribed number of repetitions.
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3 Point Rollout On Ball
- Place your forearms on top of the ball and your feet anchored on the floor.
- Keep your trunk in a parallel position and draw your belly button in towards your spine.
- Slowly extend your arms out away from your body and then bring them back in towards your chest.
- Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.
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Golf Swing On Balance Board
- Stand on a balance board and maintain balance.
- Next take a golf club and assume the address position.
- Start slowly and perform your golf swing while maintaining your balance.
- Let your speed increase as your balance becomes better.
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Trunk Rotation
- Hold a golf club out in front of your chest and arms extended.
- Rotate your trunk and shoulders to the left side until a stretch is felt in your torso. Return to the starting position and repeat to the other side.
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