Pilates for golfers. SoonHong Min CTTC Seoul, Korea

Transcription

1 Pilates for golfers SoonHong Min CTTC Seoul, Korea

2 Abstract Whether twisting the body on a drive or leaning over to pick up a ball, golfers constantly torqueing their bodies. Golf also requires repeating the same essential movements. As a result some muscles become overused and others weaken, causing an imbalance. Muscle imbalances can affect the legs, hips, arms, shoulders, and the lower back. To correct alignment of muscles or prevent from any injuries, Pilates is essential exercise for golfers. Through Pilates program, strengthens abdominal muscle, further, increases overall flexibility, strength, and balance. Using the Block System program for my case study, I have chosen to focus mainly on strengths of core, back extensors muscles that is really important for golfer posture when they drive or down swing. I strongly believe that my research will improve golf performance but also will reduce the likelihood of golf related injuries.

3 Table Of Contents Title page 1 Abstract 2 Table of contents 3 Anatomical description 4 Case study 5 Block System 6-7 Conclusion 8 Bibliography 9

4

5 Case Study Name- Yoon- A Kim She is 26 years old young golfer. She has been playing golf since she was in elementary school. She has been suffered with her shoulder rotator cuff of right side but it was not that severe problem to play game or do exercise. As I mentioned before, I have chosen to focus mainly on strengths of core, back extensors muscles that is really important for golfer posture when she drive or do down swing. Also, by doing exercise followed by BASI Block system, she could increase overall flexibility, strength, and balance. Moreover, it helps range of motion in hips and shoulders too.

6 BASI block system <Goals> Build up the back muscles evenly Strengthen the abdominals as well as core. Increase overall flexibility, strength, and balance Increase range of motion in hips and shoulders Warm up - Fundamental warm up on mat (pelvic curl, chest lift, chest lift with rotation, spine twist supine) -warm up is essential to sets up good alignment and prevent from injuries before start exercises Foot work On the Reformer -Parallel heels, Parallel toes, V position, open V heels, open V toes, calf raise, prances, -> hip extensor strength, knee extensor strength, and ankle plantar flexor strength. Abdominals Short box series- Round back, Flat back, tilt, twist, round about ->overall balance(strength pelvic lumbar stabilization, hip flexor strength, oblique and trunk stabilization) Hip work Leg supine series Frog, down circle, up circle, and openings- Increase range of motion in hips and get more distance and power because of added hip flexibility. (Hip adductor strength, knee extensor control, pelvic lumbar stabilization, hip

7 extensor, hip adductor stretch) Spinal articulation Bottom lift, bottom lift with extensions ->Elongate and align the spine for better stability, hip extensor control Stretch Standing lunge hip flexors and hamstring stretch, back extensor engaged Full body integration 1 Stomach massage series ( round back, flat back, reaching) ->it helps to strengthen the core muscle that support upper and lower body. Arm work Supine series ( extension, adduction, up circle& down circle, triceps) shoulder extensor strength, scapular stabilization, shoulder adductor strength and shoulder mobility Leg work Leg press standing, hamstring curl knee flexor strength, pelvic lumbar stabilization and balance Lateral flexion& rotation Side kneeling stretch (chair) abdominal oblique stretch and control Back extension Swan dive prep, swimming on the mat - Create a smoother and more powerful swing due to evenly conditioned back muscles

8 Conclusion Pilates helps golfers develop core strength, increase flexibility, assists in rehabilitation after injury and creates balance throughout the entire body. As a result, athletes can withstand rigorous training regimes and ultimately improve their golf drive, or prevent or recover from injury, and maintain an optimal weight for their activity of choice. Moreover, the exercises in a Pilates workout aid in developing core strength particularly in the trunk muscles. Additionally, because the exercises focus on deeper muscles, Pilates can assist with injury prevention. Because Pilates works on a controlled lengthening of the muscles, it can be beneficial in assisting overall flexibility in tighter regions (lower back, hamstrings, shoulders) and this can aid in creating a stronger game and a greater level of stamina on the course. Finally, the emphasis on breath as one of the principles can aid a golfer to focus on their game, relax through their swing and control precise movements such as those needed in putting. Pilates helps improve overall co-ordination of biomechanics, flexibility, and core strength, therefore decreasing the chances of injury.

9 Bibliography image - =1295&bih=593&tbm=isch&tbo=u&source=univ&sa=X&ei=w9SKVcfkD5P V8gXvz4Bw&ved=0CC4QsAQ