As we often play off uneven lies, unstable surfaces (sand in the bunker) and awkward positions (one foot on a bank and the other in the hazard), balance is a key component of the swing. Balance – a solid foundation and connection with the ground – is essential in generating force, and applying this force at speed for the power that we all desire to strip the ball as far down the fairway as possible.
Balance is the combination of appropriate timing and amplitude of weight transfer. This is crucial for sequencing which body parts move when… the pelvis begins the movement and is followed by the trunk and shoulders. This ability to connect the feet with the brain and then have the brain make adjustments in our position, give us control, and this control ensures the best postural position during the swing. A complex process, it includes the well-trained nerve sensors and receptor system (proprioception) to signal to our brain, telling us the current state of affairs of our golf posture. These receptors are found in joints, muscles and in the skin.
The brain then has to be trained to quickly make decisions (for example are you swaying too far right or sliding to far left), and to correct for this by activating a contraction in one muscle and relaxing another muscle, or by creating flexion in a toe or extending a knee.
Exercises
Two exercises to help you improve your physical balance abilities are:
- Great Toe Extension
Big toe mobility is important for balance. Holding your big toe slowly bend it back as far as possible until you feel the tension in the muscle or restriction in the joint, hold it for two seconds and then bend it forward in the opposite direction until you feel the tension in the muscles in top of the foot or joint and again hold for 2 seconds. Repeat this process 10-12 times.
- Standing on a rolled up towel.
Tightly roll up a bath towel. Place it lengthwise and stand on it so that it runs down the length of your foot. Stand on this towel every morning and evening whilst you brush your teeth. If you need to, hold onto the counter for stability. As you improve, gradually remove all support until you can stand on the towel with your eyes closed for the duration of the dental hygiene process.
Greg Redman
Head Physiotherapist and Strength Coach
