Swiss Ball Exercises
By Angela Jackson, Chartered Physiotherapist
| |
Swiss Ball Exercises strengthen the core very effectively. By implementing swiss ball exercises into your golf routine you will be enhancing not only your core strength, but your balance, coordination and posture which are all very important components for optimal golf performance.
Swiss Ball Safety
Selecting a ball that will allow you to sit on it with your knees and hips at 90 degrees. At www.physio-med.com there is information about which size ball to choose based on your height and weight. They sell an excellent range of antiburst balls which are much safer that some of the cheaper imitations available.
Always exercise with a shirt. Using a swiss ball is hard work and as you sweat you may slip.
If you are using weights when on a ball use lighter loads than you would when training on a standard bench.
Unless otherwise specified, a neutral alignment of the spine should be maintained when exercising. See our section on core stability for how to set a neutral spine. This will vary from person to person. In certain exercises though it is safer to posteriorly tilt the pelvis to prevent the spine hyperextending.
Exercises
The Plank
The Bridge
This page will contain regular exercise updates on how to utilise the ball to the best effectiveness.