2. Trunk Flexion / Extension AROM / Stretch Quadruped (Cat-Cow)

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1 Core and Trunk Exercises for Golfers (Page: 1) 1. Trunk Sideflexion Stretch (Ballerina Stretch) Reps: 3 reps each side Hold: 2 secs Tempo: Slow Stand with good posture, feet shoulder width apart. One hand on hip. Reach over head with other hand. Lean to the side until you feel a stretch. Reach over head, leaning to side 2. Trunk Flexion / Extension AROM / Stretch Quadruped (Cat-Cow) Reps: 10 Go onto all fours. Find a 'neutral' spine. Arch your back up to the ceiling as high as you comfortably can. Hold. Arch your back the opposite direction as low as you comfortably can. Hold. Arch up to ceiling Arch opposite direction

2 Core and Trunk Exercises for Golfers (Page: 2) 3. Oblique Crunch Reps: 20 Tempo: Slow Lie on back, knees bent with feet flat on the floor Perform a crunch lifting your shoulder to the opposite knee Alternate sides Crunch, shoulder to opposite knee 4. Four Point Opposite Hand/Leg Raise - Full Range Reps: 5 Start on hands and knees Simultaneously lift your arm off the ground and straighten the opposite leg until your body is straight Lower down in a controlled manner Alternate sides Raise arm and opposite leg

3 Core and Trunk Exercises for Golfers (Page: 3) 5. Russian Twist Classic Reps: 5 Tempo: Slow Sit on floor with legs in front, knees bent, heels resting on floor. Hold arms straight out, hands clasped. Engage core. Swing arms as far to the left as you can. Now swing arms as far to the right as you can. Repeat. Swing to left Tips: Nose follows arms. Keep elbows straight. Keep heels on floor. Swing to right 6. Classic Push-Up (Knees) Reps: 20 Lie on stomach. Hands beside shoulders. Engage core, squeeze gluts. Imagine your body is a solid plank of wood. Push-up onto knees, without saggging. Pause at the top of each push-up to push your shoulders slightly forward. On the way back down, touch your nose to the floor. Important: Keep hips and back straight. Keep chin tucked. Push up on knees

4 Core and Trunk Exercises for Golfers (Page: 4) 7. Golfer's Drop Reps: 5 each leg Stand with good posture Bend forward at the hip standing on one leg as if picking up a golf ball Keep the opposite leg straight Return to the original position Start position Bend forward, as if picking up a ball Front view Knee inline with toes 8. Forward Lunge with Sidebending Reps: 5 each leg Stand with good posture Arms above your head Engage deep core Lunge forward As you lunge, bend your arms and trunk towards the front leg Repeat alternating legs NOTE: Keep your front knee aligned with your middle toe. Avoid bending through your lower back Start position - Arms over head Lunge - Bend arms and trunk toward front leg

5 Core and Trunk Exercises for Golfers (Page: 5 ) 9. Trunk Extension Stretch Prone (Cobra) Reps: 1 Hold: 10 seconds Lie on stomach, hands beside your shoulders. Pushing with your arms, look up to the ceiling and arch your upper back STOP when you start to move through the lower back Tips: Keep back muscles relaxed! Arms do the work. Imagine you are un-peeling yourself from the floor. Start with your head, then your chest, then your stomach. Stop at your hips. Look up to ceiling, arching back 10. Child's Pose Reps: 1 Hold: 30 seconds Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax.

6 Core and Trunk Exercises for Golfers (Page: 6) 11. Gap Lying Reps: 1 each side Hold: 10 seconds Lie on your back with your legs flat Bend your hip and your knee to 90 degrees Let your leg fall across your body, towards the floor, until you feel a stretch Gently pull your knee closer to the ground with one arm Keep your upper back firmly on the ground Let you leg fall across your body until you feel a stretch

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