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Improve Your Golf Game
To The Core
By
Kathi Casey |
 As
I drove past the golf course the other day, I found myself
wondering how the only green grass in town is always on the
course – and wow, is it green! The houses all around still
have mud and brown lawns, as do I in my yard, but the greens
on the course were like Emerald Isles in the middle of a sea
of brown. I know that all of you golfers out there are
anxious to get back into the “swing” of your favorite
season.
I’d like to give you a couple of tips that will ensure you
have your best season yet – without strain or injury.
Golf is an asymmetrical sport, so the best way to prevent
injury is to keep your core strong and then swing from your
core. Many people think that means they have to do lots of
ab crunches. It doesn’t. Too many ab crunches can strain
your iliopsoas muscle, which then throws your pelvic area
out of alignment.
The ideal way to strengthen your core is through a series of
exercises that strengthen all of the muscles surrounding
your spine. Here are my top two:
Forearm Plank strengthens all of your core muscles
and takes only a minute or two.
• Begin face down on the floor, elbows under your shoulders,
keeping the forearms and hands flat on the floor, about
shoulder width apart, forearms parallel to the body.
• Next, curl your toes and lift your body into a plank
position, but instead of having your weight on your hands as
in a pushup, you are balancing on your forearms. This makes
it a little more difficult.
• Hold this position for several seconds, then rest for a
breath or two and repeat. Work up to holding for at least 10
seconds, repeating twice.
(Note: Make sure that your lower back is not arched toward
the floor. If you tend to do that, simply raise your hips
slightly toward the ceiling to protect your lower back).
Pilates Swimming is another good exercise for
strengthening both your upper and lower back. This exercise
also loosens your hip and shoulder joints.
• Begin lying on your stomach with your arms extended
straight past your head (Superman style!) and your legs
about hip-width apart. Keep your head centered. Don’t move
from side to side.
• Inhale as you lift and stretch your right hand and left
leg. Exhale and lower. Then inhale and lift your left arm
and right leg. Exhale and lower. Repeat five or six times.
(Note: Keep your arms and legs straight and your spine long
throughout this exercise. It is a stretch, not a leg lift.
If you feel any tension in your lower back, tighten your
buttocks and that will remove the tension.)
Pilates exercises are great for golfers. Tiger Woods, Annika
Sorenstam and Camilo Villegas all say that Pilates has
improved their golf game. This is because Pilates is
designed to strengthen your core.
Once your core is strong and you learn how to move your body
properly by using your core strength to drive the ball, the
results will speak for themselves. Some people who have
tried Pilates have not only improved their strength, but
have also shaved three to five strokes off their golf score.
Bet that got your attention.
Strengthen your core with Pilates and enjoy your favorite
pastime well into your golden years without strain or pain. |
About The Author
Kathi Casey, RYT, CPI is located in Otis and offers a
great deal of helpful information at her web site. Please
visit her at www.Kathi- CaseyPilates.com and
www.CoolBoomers.net.
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