Exercise for Golf: Balance (1)

What has balance got to do with it?

The golf swing is a complex set of movements that require flexibility strength and power. In order to complete the swing you need balance - at the address, on the wind up, on the downswing and on the follow through. In other words if you do not maintain your balance throughout the swing then your shot will not be optimal.

In order to maintain balance the central nervous system takes inputs from the eyes, the inner ear, and nerve receptors in the joints and muscles.

As you get on in years balance is not always so easy.

A simple test of your proficiency in balancing is the Single Leg Balance. Stand on one leg with the other tucked in behind. If you can retain your balance for 10 seconds then your basic balance is classed as satisfactory.

A slight modification would be to stand on one leg and close your eyes. How long can you retain your balance?

I made 7 seconds to start with - after a week I can make 18 seconds - progress!

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There are a number of other exercises that you can perform that will improve your balance.

Some of my favourites are:

• Leg Swings
• Single Leg Balance
• Steamboats
• Trunk Rotations
• Figure 4
• Beam Balance
• Stork Turns

In this post we’ll look at two of these balance exercises that you can try. We’ll be looking at others in future blogs - keep an eye out for them.

Leg Swings

Purpose: This exercise improves balance and stability in the lower body and spine.

Benefit: Creates improved coordination and control in the lower body in the golf swing.

Instructions: From a standing position (use a club for support if necessary) slowly swing your leg back and forth several times to increase the range of motion in your hip joint. There is no need to swing your leg above the horizontal.

Repeat on the opposite leg.

Single Leg Balance

Purpose: This exercise quickly develops better balance or proprioception.

Benefit: Improves your balance in your golf swing.

Instructions: Start by standing on one leg (hands on hips) and getting into a stable posture. Once stable, maintain your balance first with eyes open, and then try eyes closed. Also try this raising your heel. Attempt to balance for 20 seconds per leg.

Repeat on the opposite leg.

Good luck and balance well!