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Performance enhancement & injury management through golf specific research

exercises

*** Caution - see disclaimer before attempting any exercises ***

Below is a list of links to some videos of golf specific exercises that can be performed on the gym ball. The exercises range from intermediate level to very advanced. The videos are for illustrative purposes only and should not be attempted unless prescribed by an appropriately trained medical professional.

There is also a list of some golf specific range of motion, core stability and single stability exercises, along with some pictures and instructions. Once again, please see the disclaimer before trying any exercises.


Intermediate	1.	*Gymball bench*

*Advanced*	2.	*Russian twist*
	3.	*Counter twist*

*Very Advanced*	4.	*Tornado twist*
	5.	*Ball squat*



	*RANGE OF MOTION EXAMPLES*

	1. Hip External Rotation Stretch
		Nice warm-up stretch for the range Make figure 4 with one leg Sit down into stretch Feel stretch in buttock region

	2. Hip Flexor Stretch
		Can also be done during warm-up on range Kneeling on one knee posteriorly tilt pelvis Lunge forward slightly +/- lean away Feel stretch in front of hip or thigh

	3. Lumbar Spine Extension
		Gymball required for this one Good posture reversal exercise Lay over Gymball and reach backwards Comfortable feeling in spine NOT pain


	*CORE STABILITY EXAMPLES*

	1. Side Bridge Trunk Endurance
		Trunk muscle endurance exercise Both sides should be relatively similar Maintain nice straight line with body Should feel muscle fatigue NOT pain

	2. Trunk Tornado Twist
		An advanced core stability exercise Focus on controlled motion initially Maintain neutral spine during exercise Add speed once control improves


	*SINGLE LEG STABILITY EXAMPLES*

	1. Lunge +/- Rotation
		Very important to focus on quality of lunge Maintain good balance and control Progress by changing direction of lunge Progress by adding rotation of upper body

	2. Single Leg Ball Squat
		Control is very important once again Squat down only a small distance Keep hips level during down and up phase Knee in line with first and second toe

GOLF medicine