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Good balance is an essential performance element because, for optimal ball striking, you need to rotate around a stable spine angle.  If your spine (axis of rotation) is shifting around while you are swinging through the 'hitting zone' it will make it very difficult to make contact with the sweet spot on the face of your club.

As a golfer, when you balance properly you can control and keep your body position stable... all the way through impact... making it much easier to make solid contact with the golf ball!  
Without good balance you are more at risk of making inconsistent ball contact with reduced compression on the ball and much more side spine that curves the ball off target.
 
Balance and Your 'Inner Ear'
I mentioned earlier that improvements in the physical conditioning of your posture, core, hips, knees and ankle strength, stability and a very important physical element called 'proprioception' (your body's positional awareness) can really improve your balance. This is all true because your 'inner ear' (inside your head) is responsible for your sense of balance, which governs whether you stay upright or fall over. 
The specific part of the inner ear that handles balance is the labyrinth. The labyrinth works alongside other systems in your body like your eyes, your joints, and your bones to keep your body in the correct stable position, whether you are standing still, walking, running or golfing.

The strength you have in your knees, for example, plays a part in how good your balance is. When your knees and ankles are weak you are less able to support the weight of your body in a stable position. And, w
hen the inner ear is not doing its job properly, and you also have weak knees, you are more likely to make an out-of-balance swing. 

If you tip off balance through your full swing as a senior golfer you are more likely to suffer from poor or inconsistent ball contact, decreased distance and higher scores.  
 

Quickest Exercise for Improved Balance and Stronger Knees
To improve balance and strengthen your knees, try this quick and simple exercise:
  •  Stand up straight and hold onto the back of a chair or a table for balance
    (hold 
    lightly, don't grip too hard).
  • Bend one knee slowly upwards so that the heel moves towards your buttocks. Your foot should lift up and you need to be standing on one leg.
  • Hold the position with your foot touching, or close to touching, the back of your buttocks for a few seconds. 
  • Breathe slowly and steadily.
  • Slowly and carefully lower your foot to the ground.
  • Repeat the exercise with the other leg, remembering to breathe slowly and steadily. 
  • If you have problems with your balance try focusing on a fixed point a short distance from you and maintain this focus as you move your leg.
  • Once you have mastered the basic technique make the exercise more challenging by holding the chair with one fingertip, then progress to having no hands on the chair. 
  • The next modification is to do the exercise with your eye closed and your hands by your sides. You can also add resistance, when you are comfortable, by using this device to increase mobility and strength. 
  • Make sure you are steady and comfortable before you move onto the next modification of the exercise. Do the exercise with your regular stretches in order to build strength in your knees and also improve your balance.
There are many additional and very helpful techniques to improve your balance and work on strengthening your joints to support your swing. 

A regular stretching program is beneficial to help increase strength in your knees and your ankles, which will help you to be more stable and better able to balance both 'on' and 'off' the golf course. You can add extra resistance and make the workouts more customized to your individual needs as a golfer by using a  fitness professional to help design golf-specific and fully-customized program to most efficiently and safely reach your balance and total golf performance goals.

or CALL: (630) 567-7572


To your 'golf-fit' body,

Dr. Paul

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Good NEWS!

It's always great to receive positive feedback from clients I work with about how their custom golf fitness training and total wellness and performance programs are working for them to feel better and play better golf.

Here's a note I just received yesterday from one of my clients...

"Dear Dr. Paul... I'm so excited! Thanks to the custom golf fitness training exercises you've provided me, I can finally make the swing motions my golf coach has been trying to teach me for the past three years. I can now reach those long par 4 holes in regulation and I'm even hitting most par 5's in two!!!  Plus, ALL of my former lower back and shoulder pain and stiffness is completely GONE! I feel so much more flexible, balance and powerful when I swing. I've found the exercises very enjoyable and I appreciate how you've worked out my program to fit around my busy work schedule. As I continue with your program, I can't wait to see what more is in store for my fitness levels, for how great I can look, feel and play.  Thanks so much for your help! I love your program and will be recommending it to all of my golfing buddies!"

M. G. (Age: 52)

Dr. Paul Callaway, PT, PhD, CSPC