Military Muscle: Improve your balance — and improve your golf game - Off Duty, Military Health and Fitness - Navy Times

Military Muscle: Improve your balance — and improve your golf game

I know that all you golfers who live in cold climates are ready to trade your insulated boots for a pair of FootJoys.

While you’re waiting for the last snow to melt and for courses to open full time for spring, take some time to work on a part of your game that will have big benefits when you’re finally able to liberate your clubs from winter storage.

You don’t need to go to a gym or buy any of the latest gimmicky pieces of fitness gear — any room in your house will suffice.

The part of your game this article is focused on is balance. Improved balance results in better control.

Here are four exercises to improve your golf game while you prepare to hit the links this spring:

1. This one is simple. Stand upright with your knees slightly bent. Raise one leg so that it travels forward. Do this in a slow, controlled manner, raising the leg to about a 45-degree angle. Do 10 repetitions and then raise the leg to the side, then to the rear, doing 10 reps each. Switch legs. Don’t move the leg fast — it will negate what you are trying to accomplish.

2. Set a12-inch-tall object on the floor two to three feet in front of you. Raise one leg off the floor and bend it to 90 degrees. Keeping a neutral spine, squat and bend forward. Reach out and touch the object and return to an upright position. Go for 10 repetitions, then switch to the other leg. You should perform the squat and bend in a single smooth motion. As in the previous exercise, move slowly and keep your movements under control.

3. For this one, if you don’t have dumbbells at your house, you can use a large can of beans or a 5-pound bag of flour or sugar.

Stand on one leg with your knee bent, and bend your raised leg to 90 degrees. Grasp your weight with both hands, lower it to your left hip, then bring the weight up and across your body to past your right shoulder. Rotate your hips and shoulders as you do. Do 10 reps, slow and controlled. Repeat on the other side. To progress, perform this exercise standing on a foam exercise pad.

4. For this one, you may need a bit of room since you’ll be using a golf club. Place each foot on a foam pad. The firmer the pad, the less of a challenge. Place the pads so that your stance mirrors the stance that you use for each club. Start with easy practice swings. Remember to keep the turns in your hips and shoulders. As your balance improves, add more power to your swings.

Try these as you get ready for another golf season. You should see improvement — and a lower handicap. Remember: Balance equals better control.

Bob Thomas is director of the Navy Wellness Center in Pensacola, Fla. E-mail him.