Please Note: These training exercises use exercise balls and some use the FITforeGOLF Strength Trainer as well. Training programs using these inflated exercise balls are highly effective for conditioning the important golf muscles. Exercise balls may be purchased from your local FITforeGOLF Affiliate clinic.
Choosing the Right Exercise Ball
The balls are available in a variety of sizes. The usual size for most people is a 65 cm (26 in) diameter ball. A 55 cm (22 in) ball is recommended for someone under 160 cm (5'3") while a 75 cm (30 in) ball is appropriate for someone who stands higher than 190 cm (6'3").
The ball sizes refer to the maximum diameter the ball should be inflated. Over-inflation weakens the ball and increases the risk of structural failure. Under-inflating the ball slightly is not a problem and may improve comfort. Technique is important so read the instructions carefully and concentrate on feeling your muscles contract with each exercise.
Special Instructions
- The 12 advanced exercises shown in this brochure are rated from easier (*) to hardest (****)
- WARNING: The harder exercises will not be suitable for all individuals. The reader must assume full responsibility for the injury risk associated with these exercises
- Ball exercises should only be attempted in an open area and on carpeted floor. Minor short-term muscle discomfort may be experienced with a strengthening program. Prolonged discomfort should be investigated
- Each exercise should be performed slowly and carefully, concentrating on correct form and balance. Except where indicated, 5-10 repetitions is a good target with each exercise
- These exercises should not cause you pain. STOP if you feel pain
CAUTION: Many of these Advanced Exercises are very challenging.
If you have any health concerns or are unsure about starting an exercise program, consult your physician or physical therapist before starting any of these exercises.
LOWER BACK
STRETCHING *
This is a good warm-up and warm-down exercise. Lie on the ball as shown with your forearms just touching the ground. Your head will be just off the ground. Let your back completely relax so that gravity provides a gentle stretch to the region. Slowly rock forward and back while letting tension seep from your body.
HOOLA-HOOP RANGE OF
MOTION *
This is another good warm-up exercise. Sit upright on the ball and use your pelvis to slowly roll the ball around in a circular motion underneath your backside (similar to using a hoola-hoop). Try to keep your head and shoulders relatively still while moving the ball around in both directions. Be sure to maintain good posture and lightly tighten your abdominal muscles while doing this exercise.
TRUNK EXTENSIONS **
Lie face-down with the ball under your lower stomach and your feet braced against a wall. Initially let your arms hang over the sides of the ball (not shown). As your balance improves, place your arms behind your back. Gently arch up your back against gravity. Don't arch past a horizontal position. Hold briefly before returning to the start. Fatigue should be felt in the lower back muscles.
LATERAL TRUNK CURLS **
Lie on your left side with the ball under your hip, and your feet braced against a wall. Place your arms across your chest. Use your right trunk muscles to pull the ribs on your right side down towards your right hip. Be careful not to bend your neck excessively towards the top shoulder. Repeat the exercise while lying on your right side. Fatigue should be felt on the side of your trunk.
HIP EXTENSIONS **
Lie face-down with the ball positioned under your pelvis and upper thighs. While keeping your hands in contact with the ground, slowly lift both feet as high as possible off the ground. Keep your knees straight as you do this. Hold briefly before returning to the start. You should feel your lower back and buttock muscles working.
PUSH-UPS **
Lie face-down on the ball then walk your hands forward so the exercise ball is positioned under your mid-thighs. While keeping your body straight, slowly let your elbows bend until your head almost touches the ground. Return to the start position by performing a push-up. The exercise can be made harder by rolling the ball further down your legs. Fatigue should be felt in your chest and the back of your upper arms.
BALL BRIDGING/HAMSTRING
CURL **
Lie on your back and place both feet on top of the ball. Tighten your abdominal and buttock muscles and lift your backside off the floor until your trunk and lower limbs are perfectly straight (not shown) Slowly roll the ball towards and away from your back-side while keeping your hips lifted off the floor. The exercise can also be progressed by folding your arms across your chest. Fatigue should be felt in your hamstring, buttock and lower back muscles.
HORIZONTAL TRUNK
BALANCE ***
Lie as shown with the ball at about shoulder level and your feet close together. Let your arms hang over the sides of the ball. Tighten your buttock and abdominal muscles and raise your backside until your trunk and thighs are perfectly straight. While maintaining your balance, slowly straighten one knee. Keep the thighs level. Hold briefly before returning to the start. As your balance improves, fold your arms across your chest. Fatigue should be felt in your thigh and back muscles.
OBLIQUE ABDOMINAL
CURLS ***
Lie on the ball so that it is positioned under your back, at about your belt-line. Keep your chin tucked in and support your neck with your arms. Initially, just hold this position. You should feel your abdominals working! As your become stronger, do a "mini" sit up but rotate your trunk slightly as you curl forward (e.g. aim your left shoulder towards your right knee). Repeat on the opposite side.
ABDOMINAL REACHES ***
While kneeling, position the ball under your chest with your hands on the sides of the ball. Keep your thighs and trunk perfectly straight. Perform a partial push-up until your chest just lifts off the ball. While maintaining your balance, use your arms to slowly push the ball out-away from you (roll the ball between your forearms) then bring the ball back to the start position.
KNEELING BALANCE ****
Place both your hands on the ball and lean forward until your knees also touch the ball. Continue to gradually lean and roll the ball forward so that your feet start to leave the ground (so that your are on all fours on top of the ball). Once you have balanced yourself on top of the ball, slowly take your right hand away so you are only balancing with your knees and the left hand. Change hands and repeat. This exercise can be made extremely challenging by removing one hand and the opposite knee AT THE SAME TIME (leaving just one hand and on knee on the ball) -- be careful!!!.
STRENGTH TRAINER
ON BALL ****
Simulated golf swing exercises using the FITforeGOLF Strength Trainer can also be performed on the exercise ball. The increased requirements of balance and coordination are ideal for training the deep postural muscles. Anchor the nylon strap in a doorframe at mid-thigh level. Balance on all fours on top of the exercise ball as outlined in the previous exercise. Once balanced, slowly take your hands away so you are kneeling on the ball. Grasp the FITforeGOLF Strength Trainer like a golf club. Tighten your abdominal muscles and then move your arms through a shortened back-swing away from the door and against the elastic resistance. DO NOT bend at the elbows. Return to the start position and repeat. Concentrate on maintaining your balance as well as tightening your abdominal muscles with each repetition. Repeat the exercise in the opposite (down-swing direction) -- be careful!!
