Many factors can affect balance. For example, when a player sustains an ankle, hip or foot injury, they may experience balance issues because of nerve damage to the injured area. Additionally, as we age balance can become more of a challenge, especially on the golf course. There are three control centers that affect one’s balance including the eyes (visual), the inner ears (vestibular) and the nervous system (proprioceptive “feel balance” - where our bodies are in space). This article focuses on proprioception, an area in which we can improve upon and retrain with specific exercises.

You may or may not know how good your own balance is but there is an easy way to test balance. You can perform the Single Leg Balance Test. Simply stand with feet hip distance apart and arms hanging by your sides without touching the body. Lift one foot off the floor and try to maintain your balance without shifting or moving about a lot. If you are stable, try to close your eyes. Statistics gathered by the Titleist Performance Institute indicate that the PGA average for this test is 25 seconds. The goal is to make it over 25 seconds. If you have to reposition the supporting foot or use your arms to help you, the test is over. A word of caution: If you believe your balance is compromised, have someone stand next to you and spot you or perform the test close to a wall. Be sure to test both legs, as there may be differences in ability from one side to the other. 

Single Leg Balance Test	Single Leg with 5-Iron

If this test is a challenge for you, practice the Single Leg Balance Test as an exercise to help improve balance. Once you become proficient with the Single Leg Balance Test try the next progression called the Single Leg Balance in a 5-iron posture. The test is the same but you would assume a 5-iron posture prior to lifting one foot. Once you become aware of your balance deficits, there are many opportunities to practice balance even if it is standing on one foot while you wait in line at the grocery store, post office or movies. You can even do it while waiting your turn to tee off. 

Another helpful exercise is called The Standing Open-Leg Rocker, a Pilates exercise. It is great for golfers as it challenges stability and balance while moving:

1. Begin standing with feet parallel and slightly wider than hip distance, with hands on your hips. Inhale to prepare and exhale to bend your knees while engaging the abdominals (squat down). 

2. Inhale to shift weight into a right leg lunge then exhale to straighten the right supporting leg, with your left big toe still touching the floor. It should feel like the movement of a skater.

3. Inhale as you come back to center with both legs bent then exhale to straighten both legs.

4. Inhale as you begin to repeat the lunge to the left side and exhale to straighten the left supporting leg, with your right big toe still touching the floor. 

5. Inhale and bring your weight back to center and exhale to straighten legs.  Repeat this exercise 3-5 times.

As your balance improves with the Open-Leg Rocker, you can bring the non-supporting foot off the floor after you shift your weight and straighten the supporting leg. This is one of many low impact Pilates exercises that can benefit golfers.