Stork Turns to Improve Balance

By Tom Asuma, ATC, NASM-PES, TPICGFI

As you know, the off-season is the best time to make major improvements to your game, especially those of a physical nature.  A great exercise to help improve your balance and also create some separation between your upper body and lower body is called the stork turn.  There are two ways to do the stork turn exercise, either supported or unsupported.  It is best to start to do this in the supported position first and progress to unsupported once you feel confident that your balance is good and that you can still perform the movement as well.

Supported Stork Turn
Stand up tall and place both hands on top of your golf club, upright in front of you.  Lift one leg and hook your foot behind the supported knee.  Keeping your shoulders completely still, take the unsupported knee and rotate it across the supported leg.  Repeat 10-15 times, again maintaining your balance and keeping the upper body still.  Switch leg positions and repeat 10-15 times the opposite direction.  Do 2-3 sets on each leg.

   

Unsupported Stork Turn (Advanced Exercise)
Repeat the instructions above but with your hands crossed gently across your shoulders.


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