CORE EXERCISES ARE BEING PROVEN TO BE ABSOLUTELY ESSENTIAL TO MANY SPORTS….AND NEVER MORE IMPORTANT THAN FOR ACTIVITIES THAT REQUIRE PRECISION, LIKE GOLF…BUT THESE EXERCISES ARE GREAT FOR OGGIES TO MAINTAIN “IDEAL SHAPE”….
The Physio-Ball Russian Twist is a core exercise utilizing the obliques as the primary mover of the exercise. In addition, the entire musculature of the core must fire to stabilize the body in the correct position to execute the exercise. For these two reasons, this exercise is great for the core relative to the golf swing. The core must stabilize and create rotation during execution of the golf swing, both of which are required in this golf fitness exercise.
To perform this exercise, place your head and shoulders on top of the ball. Elevate the hips to a position horizontally in line with the knees and shoulders. Place the feet shoulder width apart on the floor, extend the arms straight and clasp your hands together.
Begin rotating to the left, allowing the ball to roll underneath your shoulders. Allow the eyes to follow your hands during the rotation.
Continue to rotate to the left to the position at which your left upper arm is resting on top of the ball. Return to the starting position and repeat the rotation to your right. Alternate the rotation left and right for 15-20 repetitions. Focus on creating the rotation in the hips, and maintain a neutral pelvis position throughout the exercise. To increase the difficulty of this exercise, grasp a medicine ball or dumbbell between both hands.
The Physio-Ball Back Press recruits the musculature of the lower back and hips as the prime movers within the exercise. In addition, this exercise also recruits the entire core to stabilize the movement. Again, this is very cross specific and beneficial to the golf swing.
To perform this exercise, lie flat on the floor, arms next to hips, and feet on top of the physio-ball. Slowly elevate the hips off the floor by pressing the feet into the ball.
Continue to press the hips upward until a straight line can be drawn from the feet to the shoulders with your hips intersecting the line. Pause for 1-2 seconds, return to the starting position of the exercise and repeat for 15-20 repetitions.
Keep in mind the importance of the core relative to the execution of the golf swing, and how golf fitness exercises can develop the stability within this section of the body.