Are you looking to improve your Golf and decrease your injuries?
I have created the Pilates for Golf course just for you. With 6 Pilates classes, taking you from beginner to advanced and ranging from 20-30 minutes you will learn how to improve your spinal rotation, your co-ordination, your hip strength, your core strength, shoulder range of movement, increase your overall mobility and balance. You can repeat the course as often as you would like. Run through the simple tests listed below, video yourself or take pictures so that you can record your current range of movement then repeat the tests after completing the course - that way you can easily track your improvements! And ALWAYS warm up before you start your game! Session 1 starts with the fundamentals, the basics of Pilates, so even if you are completely new to Pilates this beginners class will build your understanding as you go. Pilates for Golf video 1 of 6 is available via the link below for you to try free!
Low back pain?As a Golfer, do you find that you suffer with pain in your lower back? How often do you squat down to pick up golf balls (or anything) or do you just bend over? How is your posture looking and feeling? Ideally, when standing or sitting we want to have our heels/hips/shoulders/ear lobes in line with a gentle S curve in our spines and our hands rest on the side of our legs, thumbs in front and feet hip width apart, toes pointing forwards with most of your weight in your heels to midfoot. Often though, with our jobs or lifestyles we tend towards rounding forwards through our upper back which reduces our spinal rotation and core strength or maybe you have an excessive arch in your low back which, again can help reduce your rotation and core strength. Pilates can help you regain your spinal mobility and core strength, helping you to grow tall again. All of the Pilates for Golf videos teach you how to find your neutral spine and how to exercise in your neutral spine. Simple test 1: Can you comfortably lift each knee to 90° when standing (without rounding through your back) or do feel restriction or discomfort when trying this?
Simple test 2: Spinal rotation - can you keep your hips facing forwards whilst you extend your right arm and hand backwards, allowing your upper body (thoracic spine) to rotate but not your hips, then repeat on your left side. Note how it feels on each side and where you rotate to.
Shoulder pain or Golfers or Golfing Shoulder? If you have a reduced range of rotation in your spine then you will try to compensate for the loss of power from rotation with increased power from your shoulders and arms. The repetition of using your shoulders instead of the power generated from your coil or rotation can lead to shoulder injuries. Also, check out Pilates for Golf video 6 of 6 for a really good wrist rotation exercise that can also help you to reduce the work of your shoulders and over the top or casting swings and help with your lag. Simple test 3: Shoulder rotation - can you comfortably reach over the top of your opposite shoulder and touch the top of your shoulder blade, then can you reach up behind your back and touch the bottom of your opposite shoulder blade - repeat with the opposite arm.
Simple test 4: Wrist extension - bring your forearms together in front of you, keeping your forearms and elbows together, open out your hands so that you are bending your hands backwards - your forearms and hands make a Y or a T shape. You are hoping to get to more of a T shape than a Y shape
Inner elbow pain or Golfers Elbow: If you have pain on the inside (medial edge) of your elbow this could be Golfers Elbow - if it is on the outside (lateral) edge then it might be Tennis Elbow. One of the causes of Golfers Elbow can be from reduced rotation in your neck (cervical spine). In each of the 6 Pilates for Golf videos there are neck and shoulder blade mobilisation exercises for you, plus shoulder rotation and wrist rotation exercises. Simple test 5: Neck and head rotation - sit or stand in your neutral spine (heels/hips/shoulders/ear lobes in-line and grow tall, weight in your heels/midfoot), keeping your chin parallel to the floor turn your head to look over your right shoulder without your head tilting or your shoulder shifting, repeat to the left side. Note your range of movement on each side
Simple test 6: Hamstrings and hips - stand in your neutral spine (see Simple Test 5), place the back of your hands on your lower back, fingers touching the back of your hips and the arch in your low back, as well as each other. Soft bend in your knees then hinge, bend forwards keeping your spine in neutral (straight, not rounding). How far do you go before your fingers don't touch, you feel your low back rounding or your hamstrings start to complain? Can you get to 50°?
Pilates for Golf
Use my Pilates for Golf videos to
Increase the range of movement (ROM) in your shoulder and neck to help generate a more fluid backswing
Improve your spinal rotation to increase speed and generate power at impact
Build your back strength to generate powerful ball striking
Develop your core strength to prevent injury and prolong your enjoyment of the the game
Improve your mental health with these mindful Pilates sessions and use that same calm focus to improve your overall Golf game
Over 2.5 hours of 'follow along' videos that you can refer to time and again.
Start with the beginners session 1, once you have completed that class the next class will open up for you!
A really good tip is to video yourself when playing golf - can you spot your mistakes, bad habits? Do you rotate or sway? Video yourself whilst following the classes & see your improvement! Then see & feel the improvement in your whole body when you are out on the Golf course again! Pilates for Golf video 1 of 6 is available via the link below for you to try free!
