It don't mean a thing if you ain't got that swing
Golf is a game of asymmetry and multidirectional stresses. Pilates spinal rotation exercises de-rotate the spinal imbalance and realign core muscles. Attention to standing alignment and foot placement stabilizes the base of support, and weight-shifting exercises promote better balance.
Lets start with balancing spinal rotation: The Saw
Benefit:
To increase the rotation of the spine
To stretch the mid and upper back
To increase the mobility of the shoulder blades
To teach pelvic stability
Starting Position - Sit up on the sit bones with the legs straight and open, shoulder width apart. Reach the arms out in front of the torso level with the bottom of the sternum. If the hamstrings are too tight to sit up straight, roll the mat up and sit on it or bend the knees.
Inhale – Rotate the torso to the right and reach the left arm toward the right foot.
Exhale – Engage the abdominals and roll the head and torso up and over the right thigh, reaching the left arm toward the little toe on the right foot. Reach the right arm back while rotating the arm so the palm faces the ceiling, keeping the pelvis steady and staying on sit bones.
Inhale – Roll up to the starting position with the weight centered on the sit bones and the arms out to the sides. Rotate the torso to the left and reach the right arm toward the left foot.
Lets start with balancing spinal rotation: The Saw
Benefit:
To increase the rotation of the spine
To stretch the mid and upper back
To increase the mobility of the shoulder blades
To teach pelvic stability
Starting Position - Sit up on the sit bones with the legs straight and open, shoulder width apart. Reach the arms out in front of the torso level with the bottom of the sternum. If the hamstrings are too tight to sit up straight, roll the mat up and sit on it or bend the knees.
Inhale – Rotate the torso to the right and reach the left arm toward the right foot.
Exhale – Engage the abdominals and roll the head and torso up and over the right thigh, reaching the left arm toward the little toe on the right foot. Reach the right arm back while rotating the arm so the palm faces the ceiling, keeping the pelvis steady and staying on sit bones.
Inhale – Roll up to the starting position with the weight centered on the sit bones and the arms out to the sides. Rotate the torso to the left and reach the right arm toward the left foot.
 |  |
Modifications Tight hamstrings: Bend the knees slightly or sit up on a rolled up mat, towel or small pad.
Optimum Form To keep the pelvis in position as you stretch forward in order to stretch the mid and upper back.
Precautions For low back and hip injuries: Use the tight hamstring modification to take stress of the low back and hips
For shoulder problems: If the arms are uncomfortable at shoulder height, slide them along the floor as you roll down
Note: participating in and practicing movement should be discussed with your doctor.
Optimum Form To keep the pelvis in position as you stretch forward in order to stretch the mid and upper back.
Precautions For low back and hip injuries: Use the tight hamstring modification to take stress of the low back and hips
For shoulder problems: If the arms are uncomfortable at shoulder height, slide them along the floor as you roll down
Note: participating in and practicing movement should be discussed with your doctor.
RSS Feed
