Swiss Ball Workouts - Level 1 (Multi-Functional Stretch)
Level 1 – Multi-Functional Stretch
The first exercise is to add flexibility and mobility to your body (opposite page). This multi-functional stretch allows you to get ‘range’ on your body, especially if you’ve been sitting for long periods of time. It will stretch out your side muscles and give overall flexibility through the hip flexors, trunk and shoulders.
For right-handed golfers, lie on top of the Swiss ball on your right-hand side. Tuck your chin in and stretch your arms above your head. Then, extend your right leg behind you as far as you can, so that you’re opening up your entire body on the right-hand side. Hold for 15 seconds, and then repeat twice.
The benefit for golfers is that it gets rid of ‘crunch factor’. That’s the term I use to describe at impact when the body ‘sheers’ and gets into an awkward bent position without proper rotation. The spine gets crunched on the right-hand side, which leads to acute back pain! This exercise negates that crunch by increasing flexibility. It opens up your right side, allowing more range and ‘timing’ in your backswing and follow-through.