Balance and Flexibility

by Executive Fitness Leaders Staff

Imagine a crisp, windy day on the course with your regular playing buddies.  As usual, there is some pre-game wagers being decided, however, none more big than the between round bragging rights that will accompany the victor.  The others guys, although not as naturally talented, take time from their schedules to fit in some at-home training consisting of balance, flexibility and core conditioning.  Your training involves a weekly driving range bucket and a few practice putts before you start the round.

As you begin your first tee shot the swirling wind and your inability to stay steadily grounded as you take the club back becomes obvious.  Your unexpected lack of confidence becomes apparent as your drive goes in the trees.  Meanwhile, the others are safely in the fairway and showed no signs of imbalance or tightness.  After the first few holes your game shows no sign of improvement and now the brisk wind is making your muscles even tighter.  With the impending loss looming, you now strongly consider the importance of physical conditioning. 

In the fitness industry there is an overwhelming focus on aesthetic appeal that is largely based on stereotypical models.  Common phrases such as “How much do you bench?” seem a bit primitive, yet the underlying focus of society still caters to the perfectly sculpted body that is unattainable for most.  Rarely do you hear someone boast about his or her flexibility or balance in the same light even though, especially for golfers, it is much more a functional feature than big bulky muscles.  Looking at most elite players your first thought probably isn’t that they are superior physical specimens.  The reality is, they spend as much time, or more, carefully training their bodies like a pro athlete should.  Professional golfers have an entourage of massage therapists and personal trainers that travel with them to make certain their bodies are strong, balanced and flexible enough to withstand the rigors of tournament golf.  The average weekend golfer doesn’t need all that outside assistance; they just need to pay more attention to their bodies and make sure it is in sufficient working order.

Many people have tight muscles that need to be statically stretched on a regular basis.  Remaining flexible creates a positive range of motion for your joints while, at the same time, reducing the risk of injury.  The golf swing, along with static stretching, requires a certain amount of dynamic/functional flexibility in order to consistently move through all the golf swings planes of motion/direction without losing any muscular control.  We must be able to move our hips, trunk and shoulders in extreme ranges of motion with one smooth action.  A tightly wound, compact swing may haunt you on the long par 4’s that require distance off the tee.  Trying to overcompensate on those shots will throw off your swing tempo and may lead to a scorecard that has more snowmen then birdies on it.

The idea of making time for stretching is likely not too high on your priority list.  The great thing, however, is that it can be done just about anywhere, at anytime.  Whether in front of the television, or at your desk, there is definitely time in your day that can be set aside to improve your overall flexibility and your golf specific flexibility.  Our bodies are synergistic machines in which every area works as a team.  Improving your flexibility will help to increase your golf balance as it will relieve muscle tension.

Balance, just like flexibility, is an often-overlooked asset when it comes to the typical golfer’s physical training regimen.  Balance encompasses more than just having a proper stance.  Keeping good balance starts with something as simple as making sure your head doesn’t move at impact.  It can be as complex as making sure your bodies angles are exactly where they should be as you contact the ball.  Most sports require a certain level balance and coordination.  Training to improve these areas can be fun and challenging if you want it to be.  Simple equipment such as fitness balls, dumbbells and a step bench can help to improve your balance.

Equipment

Fitness Ball – excellent for stability, balance and toning

Step Bench – useful for vertical stability and balance exercises

Dumbbells – 5 lbs and up

Dowel or Straight Pole – a good aid for dynamic flexibility

Routine

Exercise 1 – Step Downs (lower body and balance)

- Stand on the bench with one foot hanging over the edge

- While keeping your back straight drop your foot towards the ground slowly

- Lightly tap your toe on the ground, and then return to the start position

- Going slow on the way down is key to improving your balance

- If the height of your bench is too high, place an object on the ground to aim for until you progress to the floor

- Perform 12-15 reps per leg

Exercise 2 – Half Kneeling Dowel Twist (dynamic flexibility)

- In a kneeling position place the dowel on your upper back (resting on the traps), not your neck

- Your back thigh should be vertical and in-line with the upper body

- Twist at the spine and hips to each side

- Only go as far as you can control while maintaining balance

- Twist back and forth slowly and as far as possible 20 times then switch legs and repeat

Exercise 3 – Lunge to Balance with Overhead Press (balance, stability and strength)

- In a big room or down a hallway hold onto two dumbbells that can be shoulder pressed 16-20 times

- While maintaining total body alignment, step forward and bend at your hips, knees and ankles

- Keep most of your weight on your front leg and avoid having your back knee touch the ground

 - Use your hip and thigh muscles to push yourself into a position where your lunge leg is elevated into triple flexion (at hips, knee and ankle)

- Hold this position and perform a shoulder press

- Lower the weights and then lunge forward with the elevated leg

Exercise 4 – Sit and Reach (hamstring and back flexibility)

- Sit on the ground

- Extend your legs and keep the back of your knees on the ground

- Slowly reach towards your toes and hold for 30 seconds

- Repeat twice

Exercise 5 – Fitness Ball Chest Fly (chest strength and lateral balance)

- Place the ball on your upper back with your neck supported

- Have your legs bent 90 degrees and your hips elevated

- Start with two dumbbells over your head; keep your arms slightly bent and palms facing each other

- Lower the weights to shoulder height, then return to the start position

- Aim for 12-15 reps

Repeat this routine 3 times consecutively

Did You Know?

* Our centre of gravity is controlled by signals from our inner ear.  Any type of drug, prescription or not, that affects our balance, will negatively affect your swing.    

* Massage therapy improves your golf swing by increasing your flexibility and promoting elasticity.