The twisted one-leg airplane is a seemingly easy exercise…for the first 3 or 4 anyway. This exercise is a good warm up for the body before doing more strenuous activities. It also a great exercise to do before your golf round to loosen up your hips. Let’s get started! I hope to have a photographer soon so I can add several photographs for each exercise.
No equipment is needed unless you want to make the exercise more advanced (see below). You can perform this exercise barefooted or with sneakers on.
First:
Stand on your right leg with your left leg lifted off the ground behind you. The left leg does not need to be bent and any particular angle, just keep it off the ground…more than likely you will need to place it on the ground to keep your balance on your first few tries so don’t have it too high!
Second:
Raise your arms to parallel to your shoulders (in a Tee-position) and bend at your waist into your golf ball address position. Don’t bend too much, use your 6-iron or longer stance. Use good posture, keep your shoulders back.
Action:
Slowly twist your upper body to the right, and then to the left, while keeping your arms parallel the ground and in the tee-position. Twist as far as you can without tipping over and try to hold that last position for a few seconds.
Thoughts:
Try to keep your right foot, knee and hip in line with each other (facing forward). Do not turn your knee in the direction of your twist.
Do not lower your arms; keep them high in the T-position.
Keep separation between your base leg and your raised leg. Don’t rest the raised leg along side the base leg.
What is it working?
You should feel this working muscles in your feet and lower legs. To a lesser extent the outer hip muscles.
Repetitions:
Repeat 10 to 15 times and then switch legs. Complete 2 sets.
Advanced:
Stand on a yogi brick once you can do this exercise without having to brace yourself.
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