LEVEL 2.
Strengthening exercises should not increase pain.
Strengthening should be completed slowly with a 3 to 5 count using 10 to 15 reps. criterion.
- maintaining the same resistance complete 10 reps for 3 to 5 sessions,
- maintain same resistance 12 reps for 3 to 5 sessions,
- maintain same resistance 15 reps for 3 to 5 sessions.
- Increase resistance 10 to 20 %, if tubing advance to next level. repeat the 10 to 15 reps criterion.
Level 2 Plank Exercise Prone
Begin in the plank position with forearms toes on the table/floor. Keep torso straight and rigid, body in a straight line from ears to toes, no sagging or bending. head relaxed. Pull the belly button to your spine as you breathe in & out. Hold this position 10 sec Repeat 3 reps. Every 2 weeks increase 5 sec until doing 30 or 45 sec then repeat 1 rep.
Level 2 Plank Exercise Sidelying
Lie on side, shoulder over elbow, and toes on table/floor lift both legs up. Keep torso straight and rigid, body in a straight line from ears to toes, no sagging or bending with head relaxed. Pull the belly button to your spine as you breathe in & out. Hold this position10 sec. Repeat 3 reps. Every 2 weeks increase 5 sec, until doing 30 or 45 sec then repeat 1 rep.
Level 2 Plank Exercise Prone W/ Leg Lift
Begin in the plank position with forearms toes on the table/floor. Keep torso straight and rigid, body in a straight line from ears to toes, no sagging or bending. head relaxed.Raise right leg few inches off floor/table Pull the belly button to your spine as you breathe in & out. Hold this position 10 sec Repeat 3 reps. Every 2 weeks increase 5 sec until doing 30 or 45 sec then repeat 1 rep.
Level 2 Strengthening Core Muscles Sitting W/ tubing.
Sit on table or edge of chair bend knees up to your chest. Breathe out and pull belly button to spine, breathing out for 5 seconds at the same time take both arms apart and pull the tubing out. Relax bring arms together and lower legs and breathe in for 5 seconds Repeat 10 reps.
Level 2 Prone Press Up
Shlds over the hands straighten elbows, attempting to keep hips down on table, if back tightness hips will raise up, straighten elbows until hips come off the table or floor. do not lock elbows in straight position unless the hips stay down. Relax lower trunk flat, breathing in for 5 seconds.Breathing in during relaxation Repeat 10 reps.
Level 2 Strengthen core muscles/hip muscles
Attach one end of tubing to table leg or object that will not move. Place chair next to you to hold on to for balance. Stand erect move leg in 4 different directions. Each time you move the leg against resistance breathe out and pull the belly
button to the spine, breathing out for 5 seconds and breathe in 5 seconds when relaxing taking the leg back to original position.
Repeat 12 reps each of the 4 directions. As you get stronger replace the tubing with heavier resistance or move further away from the attachment for increased resistance.
Weight Training Can elevate your golf to a higher level if one desires greater improvement in their game. Professional golfers have made strength training a regular component of their routine. Recommend strength conditioning with weights twice weekly at a fitness center. Refer to WEIGHT TRAINING (RESISTANCE) TRAINING @ FITNESS FACILITY