Core Rotations

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Core Rotations: An Exercise

Resistance is not just about lifting weights to get a better physique, but also to strengthen muscles for their functional use. There is one exercise that can benefit a busy mother as well as a seasoned golfer:

We know that the upper body can bend forward, back and side to side, but it also rotates on top of the hips. This movement is key when picking up something and turning to place it down, at all phases of a golf swing, or just even when shoulder checking while driving.

To strengthen these muscles do the following:

Put your hands on your hips and make sure they stay as still as possible
Keep your head forward and always in line with the center of your chest
Draw your belly button towards your spine and keep your back straight
Slowly turn your body so your shoulders become as perpendicular to your hips as possible
Rotate in the other direction and repeat for 20 repetitions

This exercise needs little to no resistance, but to challenge yourself try holding onto a basketball, a large book, or any other object that you can have a firm grasp on.

By strengthening these muscles, you will decrease your chance of injuring yourself while twisting and maybe also hit your golf ball a little longer! If you're looking for a bit more of a challenge (especially you golfers), try an ideal core exercise is the Tubing Side Rotation. This exercise places your body in a position similar to the one you're in during the golf swing, and develops strength, endurance, and power. The Tubing Side Rotation requires a fitness tube. Ready? Do as follows:

Tubing Side Rotation

Grasp the handles of the elastic tubing slightly above hip level. Place the feet slightly wider than shoulder width, knees bent and torso upright.
Step 2-4 feet away from the tubing attachment to create tension. Allow your hands to shift to the sides of your body when stepping away from the tubing attachment.
Rotate your shoulders and hips in the direction opposite of the tubing attachment, pulling the arms across the front of your body. Continue to rotate at a high rate of speed until the shoulders are completely rotated in the opposite direction, and your hands are on the opposite side of your body.
Return to the starting position and repeat for 8-12 repetitions.
Switch to your opposite side and repeat.

Perform this core exercise 3 to 4 times per week for the greatest benefit.