Pilates for Golf is the Safest and Best Alternative For Golf Fitness
He never formalized any official training program before he died in 1967 at age 87. This resulted in many different versions of his method being taught today. The basis of some new methods still incorporate most of his original mat exercises. It is worth reading the biography of Joseph Pilates to gain a better understanding of the Pilates method. You may be asking why should I do pilates for golf? It is the answer to many golfers swing problems. The focus is on building core strength, improving muscular imbalances, posture, co ordination, strength and flexibility, and increases your breathing capacity. These are the exact areas that every golfer needs to improve in order to maintain a consistent posture and swing. Pilates for golf is the answer. Even Tiger Woods and Annika Sorenstam have incorporated Pilates into their fitness routines. I am living proof of what Pilates can do for you. In 2003/4 I was experiencing soreness and stiffness in my lower back while playing golf. I also had discomfort when I slept. It got so bad that I could barely finish 9 holes without being in total discomfort, and unable to swing properly. Very frustrating. The frightening thought crossed my mind that this was the end of my playing days. I was so desperate I visited a chiropractor and after 5 sessions over a few weeks had no improvement at all. Feeling rather dejected by this time, a friend recommended me to a Pilates instructor. Being sceptical and not knowing what to expect I started seeing her together with my wife every week for an hour, and doing the exercises on my own at home twice a week. I had no idea how pilates for golf was going to help me. After 6 months I started to feel the benefits of these wonderful exercises. The stiffness and soreness went away, and I could play 18 holes with only a little stiffness afterwards. My wife had severe back pain after an earlier diagnosis of osteoporosis. She has not had any pain since doing pilates exercises. After about 9 months I had no discomfort, felt stronger in my abdominals and more flexible than I have felt for a long time. I have enjoyed doing Pilates so much that I continued after my initial recovery and 2008 will be the 4th year that I am doing Pilates. I would recommend pilates for golf to anyone with or without a back problem. Breathing I found this to be the most important principle. You need to observe the way you presently breath to understand how we breath in Pilates. If you take a deep breath while standing in your normal posture, do your shoulders and chest lift upwards? This is an incorrect way of breathing. Why you ask? Simply because you are not utilizing the full capacity of your lungs, especially the lower part. The correct way to breathe can be observed by allowing the lungs to expand the lower ribcage sideways and backwards and to contract the rib cage inwards when you breath out. This breathing exercises muscles between the ribs helping their expansion. Here is how we breathe in Pilates. inhale to prepare and expand the rib cage laterally for an exercise. exhale till you belly button feels like it meets your spine and your ribcage closes down, now you move breathe in to recover You will find when you move after you have exhaled you keep more relaxed into the exercise giving you solid stability in the abdomen at the most difficult part of the exercise. A very safe way to exercise. Joseph Pilates discovered that hollowing his belly button to his spine gave the lower back stability and protection. He had very little knowledge of core strength. Modern medical research tells us that stability begins with the pelvis and then drawing on the abdominal muscles. This is related to the breathing during pilates exercises. By breathing out and sucking in your abdominal muscles to the spine you then use the pelvic muscles to move. It is critical to get the breathing correct otherwise you will not get the full benefit of pilates for golf exercises. There is no need to be concerned as a qualified instructor will show you. Relax Yes, believe it or not, you begin with relaxation exercises. Most of us have tension in the back and neck especially if you sit a lot in your job. The hip flexor muscles can shorten and get very tight. Centering Joseph Pilates referred to the abdominal as the “powerhouse“, today better known as the core muscles. This is where all energy flows from. All the Pilates exercises evolve from the core. This is why pilates for golf are such good exercise to improve with. Concentration Pliates demands a fair amount of concentration. Each movement needs your full attention and making sure your breathing is correct. Alignment Here I am referring to your posture when getting ready to do an exercise. There are four basic positions we do the exercises in, on our back , on all fours, lying on our side, and sitting up. Making sure the posture is correct before the exercise is done allows you to perform the exercise correctly to maximum benefit. This is crucial to safety and correcting any imbalances in the muscles. Co ordination Having good alignment and posture and learning how to breathe, you now need to move and perform the exercises while keeping a stable strong abdomen. No need to worry your qualified instructor will guide you. Rythmic Movements All exercises are performed slowly and deliberately. There is no rushing or jerky movements. This gives you full control of your movements making them the safest form of exercises to do. By working the muscles the way they were intended to work you will build more stamina. I would recommend doing some cardiovascular exercises together with your pilates for golf training, this will complete your training program. Running, cycling, or swimming are good. The typical starting position for the mat exercises is lying on your back with your knees up as I am doing in the picture.
There are 2 starting positions that need to be learned to get maximum benefit from the exercises and prevent injury. The Neutral Spine Position While lying on your back, relax your body and tilt your pelvis slightly toward your feet. You will feel the lower back lift off the mat slightly. You now have the neutral spine position. When doing the exercises in neutral position you need to avoid arching the back excessively, or dropping the lower back to the floor. Imprint Position Simply flatten your lower back into the exercise mat. Your six pack muscles will flatten, and the pelvis/ tail bone will lift slightly. The exercises may seem rather elementary to you but they are become more difficult the fitter you get. Take 1 or 2 deep breathes in and out the pilates way to allow yourself to stabilize the pelvis and relax before starting the exercises. Experience why you should do pilates for golf.
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