How to Perform a Standing Balance Exercise
4 of 9 in Series: The Essentials of Getting Fit to Play Golf
Stand on a firm, flat surface in your bare or stocking feet.
If you have been prescribed customized orthotics (arch supports) for your shoes, repeat this exercise with your orthotics in place and your shoes on.
Hold a golf club behind your back.
In one hand, hold the head of the club flat against your tailbone. In your other hand, hold the grip of the club against the back of your head.
Bend your hips and knees slightly (10 to 15 degrees) and contract your lower abdominal muscles, as needed.
You want to press the small of your back into the shaft of the club.
While keeping your lower back in complete contact with the clubshaft, straighten the middle and upper portions of your spine and neck.
The goal is to make as much complete contact between the shaft and the entire length of your spine and back of your head as possible.
With your eyes open, try to stand and balance on your right leg by lifting your left knee to approximately 90 degrees so that your left thigh is parallel to the floor.
In this position, do your best to maintain your balance for 10 to 15 seconds.
Repeat the exercise with your left leg down, lifting your right knee to 90 degrees.
Do this exercise 10 to 20 times with each leg at least once each day for 2 to 3 weeks or until you can easily perform the exercise without losing your balance on one foot for 15 seconds.
To increase the difficulty of this exercise and improve your golf balance even more, try the exercise with your eyes closed! You can imagine how much more balanced you’ll feel over the ball at address and during your full swing when you can master this exercise with your eyes open and then with your eyes closed.