Improving the Game of Golf with Pilates

Transcription

1 Improving the Game of Golf with Pilates Kristine Miller Basi Headquarters, Costa Mesa Jan 2018!1

2 Abstract As a personal trainer at a Country Club, I often encounter members wanting to start training with the intention of improving their golf game. This entails hitting the ball further, completing a round of golf without back pain, improving their accuracy or lowering their handicap. I believe that whatever their goal is, strength training is part of the solution but also being flexible and developing musculoskeletal balance is a necessity. As a Pilates instructor, I am now able to work with these clients incorporating strength and stretching into their golf training regime using Mat Pilates and other Pilates apparatus. The members have remained active (with less pain) and have seen improvements in their game. Many have strengthened weak areas of their bodies, especially their back and have become more flexible in their hips and hamstrings.!2

3 Table of Contents Title page. 1 Abstract. 2 Table of Contents. 3 Anatomy of a golfer 4 Case Study 6 Pilates program 7 Bibliography. 9 Conclusion 10!3

4 Anatomy of a Golfer As shown in the diagram, many muscles in the body are used when performing a golf swing. It is important to have strong and flexible Quadriceps and Hamstrings in the legs. Tight hamstrings can cause back pain. The core musculature: the Pelvis, Abdominals and Obliques are very important to maximize the rotation of the swing needed for distance. The Trapezius, Teres Major, Teres Minor, Latissimus Dorsi in the back, and Posterior Deltoids also need to be strong to maintain good posture with each swing and mobile enough to allow for the!4

5 movement in the swing. A strong yet supple body needs to be conditioned to withstand the repetitive force of the golf swing. (Vad, 2004 p. 44). Golfers and tennis players are most susceptible to a restricted range of motion in their hips and the incidence of low back pain. (Vad, 2004, p. xiii). To prevent this lower back pain, core stability is crucial. It is essential to develop a strong Rectus Abdominis, Transverse Abdominis, and Internal/External Obliques. These muscles are needed to stabilize the pelvis with rotation of the spine. To maximize the rotation it is critical to have mobility in the hip joint. Golf requires repetitive motion in the swing which can lead to some muscles becoming overused and others weakened, causing an imbalance. (Balanced Body site. 2016). It s imperative for the athlete to even out their strength from the right to the left side of their body to prevent injury.!5

6 Case Study Roger, a 73 year old retired surgeon and now avid golfer recently started taking private Pilates with me. He is in good health but like many surgeons doesn t have the best posture. He has spent numerous hours in compromising and uncomfortable postural positions during his work day causing rounding of the shoulders and upper back. Roger also suffers with Neuropathy in the feet along with one knee that tends to get sore due to a previous ACL surgery. Years ago, he tore his rotator cuff so he has some limitations with his shoulder. My workout program for him included exercises to stretch his Pectoral and Deltoid muscles that were very tight, causing the rounding of the shoulders. I really wanted to work on external rotation of the shoulders and strengthening the Rhomboids and Rear Deltoids. I chose exercises that would strengthen his Erector Spinae muscles and Abdominals to help him improve his posture and stand more erect. To help his golf game, I needed to stretch his hip flexors which were very tight effecting his posture therefore his golf swing. He also needed to work on opening up his hips and increase the flexibility in his Hamstrings. For his Neuropathy, I wanted him to do the Reformer footwork increasing then flexibility of the Plantar Flexors and Dorsi Flexors. Just by improving his posture, I knew he could have more control of his body mechanics and his balance would get better.!6

7 Pilates Program (BASI BLOCK SYSTEM) Warm up on Cadillac 1. Roll Up with the roll up bar 2. Mini Roll Ups 3. Mini Roll Up Oblique 4. Roll Up Top Loaded Footwork on Reformer 1. Parallel heels and toes 2. V position toes 3. Open V heels and toes 4. Calf Raises and Prances 5. Prehensile Abdominals 1. Standing Pike and Standing Pike Reverse on Chair 2. Short box series on Reformer A. Round Back B. Straight Back C. Tilt D. Twist 3. Hundred Prep. Reformer 4. Coordination. Reformer Hip Work on the Reformer 1. Frog 2. Circles 3. Openings 4. Extended Frog 5. Extended Frog Reverse!7

8 Spinal Articulation. 1. Pelvic Curl. Chair Stretches. 1. Shoulder stretches with Pole A. Shoulder Stretch B. Overhead Stretch C. Side Stretch D. Spine Twist Standing 3. Standing Lunge on Reformer Full Body Integration Push Through Series on Cadillac 1. Sitting Forward 2. Side Reach 3. Cat Kneeling Stretch Arms. Supine Arm series on Reformer 1. Extension 2. Adduction 3. Circles 4. Triceps Legs. 1. Standing Leg Press on Chair 2. Single Leg Skate on Reformer Lateral Flexion/Rotation. 1. Mermaid on Reformer Back Extension. 1. Basic Swan on Barrel!8

9 Bibliography Books Isacowitz, Rael. Study Guide Comprehensive Course. Body Arts and Science International. Costa Mesa, California Lyons. Jr., Daniel. The Complete book of Pilates for Men. New York: HarperCollins Publishers Inc Ungaro, Alycea. Pilates body in motion. New York: DK Publishing Vad, Vijay. M.D. and Hinzmann, Hilary. Back RX. New York: Penguin Random House LLC Websites Balanced Body. Pilates for Golf. California Golf WRX. Nick Randall !9

10 Conclusion Joseph Pilates was noted for saying, the common characteristics of strong bodies yield a flexible spine with a strong center and system wide integrated strength. (Lyons, 2005, p. 8). His development of Pilates allows for this and is perfect for not only the golfer who strives for stability and mobility in their body but for anyone wanting and willing to be a strong body. And we all strive for that!!10