Golf Core Stability Exercises | How Training with a Swiss Ball Can Help Improve Golf Mobility

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Ronna Semonian, physical therapist and certified golf fitness instructor with Golf Fit SOS, describes some simple golf core workout routines that can help with both golf core stability and golf mobility. To discuss this golf tip with other golfers and share your own, leave a comment below. We look forward to your feedback.

Hi. I’m Ronna Semonian and I’m a physical therapist and certified golf fitness instructor with Golf Fit SOS.

Today I have a golf tip to help you get more mobility in your core and also get more stability in your core. With this exercise you need to have a Swiss ball, and also just a small, light-weight ball. If you don’t have a one you can grab the pillow off the couch. What you’re going to do is you want your arms in the “T” position. “T” position is going to allow you to get more motion. What you’re going to do is you’re going to rotate a little the left, just a little bit, and then you’re going to rotate a little bit to the right. Now you’re going to do this four more time and you’re going to increase the distance each time. Good. Once you feel comfortable with the distance you want to repeat this another 10 to 15 times, really working on the core.

A secret is if you pull your belly button in and hold it down, almost like it’s holding down towards the spine, that will help engage these muscles. After this you want to go into what we call the “I” position. You’re going to hold the [smaller] ball directly above your chest. You do not want to let that ball move. Now you’re going to repeat this. Now the first time you just want to go a little bit one way and then a little bit the other. You’ll notice I’ve take away the arms and now this is all core or stabilization. In this you want to try to get to where your knees are going as far down to the ground as you can without rolling over.

This is a great exercise to get that core working and it’s not putting a lot of pressure in on your spine.


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