Trunk Strength and Stabilization
Part II of IV
Posted: Tuesday September 01, 1998 08:20 PM
By Alison Thietje, Total Approach Golf
Benefits from this series:
Increase ability to maintain spine angle during swing
Improve power, accuracy and consistency in your swing
Prevent back pain
Decrease back pain during and after play
NOTE: The health and
fitness information contained on this site in these work-outs is not intended to be a substitute for medical advice. Consult your physician before starting this or any other fitness program.
Trunk Stabilization:
The Foundation to all Golf Specific Fitness Training
Trunk stabilization is a form of muscle strengthening to support the spine
in the most natural and proper position. It trains all four abdominal muscles and lower back muscles to function as a whole.
The following exercises are shown in the order you need to perform them. Please take special notice of the tips next to the prescribed exercise. These tips are vital to your being able to benefit from the exercises.
Everyone has four abdominal muscles. The rectus abdominus is the strongest of all four abdominal muscles and is 90-percent efficient on the average adult.
This is the muscle you use to get in and out of bed, get in and out of your car
or chair. This muscle can be seen clearly on a fit athlete, called a "six
pack." The transverse abdominus is the lower portion of the abdominal. In exercising the lower abdominal, it is important not to let the strongest muscle, the "six pack" rectus abdominus, take over and do all the work for you. This will take concentration on your part.
First, you need to find the lower ab muscle. To do this begin by picturing a sheet of notebook paper lying across your lower ab below your belly button. The lines on the paper represent the direction of the muscle fibers. Envision tightly pulling the diagonal muscle fibers taunt and flat while doing the following lower abdominal exercises. Envisioning this will help you develop what I call muscle awareness. In this series, you need lower abdominal muscle awareness to efficiently perform the exercises and minimize using the other muscle, "the six pack muscle".
Be sure to concentrate on this visual while performing the following three exercises.
Exercise 1
Single straight-leg torso curl
Begin lying on your back, one leg straight on the floor, opposite leg bent and foot flat on the floor. Simultaneously lift the straight leg off the floor while performing a basic upper body curl. While performing the curl, roll one vertebra at a time off the floor while maintaining the same distance between your chin and chest through out the whole exercise. Try to get your shoulder blades to clear the floor with each rep. Begin with 10 reps then switch legs and repeat. Build up to 25 reps with both legs.
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Exercise 2
Reverse torso curl with stability ball
(The exercise ball can be purchased at any sporting good store and is highly recommended.)
Begin by lying on your back with your legs squeezing the ball. Roll up one vertebrae at a time, pausing when your tailbone clears the floor. Hold for one second, pull your lower ab in tight then lower back to starting position. This exercise should be done slowly with controlled movements. Do 10 reps and build up to 25 reps.
Exercise 3
Straight leg hip lift
Begin by lying on your back with feet directly above your hips and knees
Slightly bent. Lift your tail bone off the floor, while simultaneously pulling your lower abs in tight. You should feel as if your lower abs are stopping you from lifting your tail bone off the ground. One movement resists the other. Hold for 1 second, then lower the ball back to the floor. Do 10 reps building up to 25 reps.
Editor's Note: Alison Thietje is the owner and developer of Total Approach Golf systems. She has been in the health and fitness industry for 14 years and a Certified Exercise Specialist for more than 10 years. She is personal trainer to, among others, PGA Tour players Tom Watson, Justin Leonard and Brad Faxon. Her column appears weekly on CNNSI.com
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