Do you want to “reform” your golf game? Perhaps working on a Pilates reformer could be your answer. Many pro golfers are heading to Pilates studios to strengthen their core in an effort to perfect their swing.
Pilates training focuses on the core muscle groups that are overlooked in traditional strength training. Pilates is an internal core strength workout that builds a mind/body connection. That deep connection with the body’s center and core is “deeply” important for all of the required moves in golf such as rotation through your golf swing. If you’re unable to get into a Pilates studio, I suggest doing some matwork Pilates to get started. Here are some Pilates exercises from my Fitness Answer Workout Plan to introduce you to some matwork basics and oblique exercises which help with rotation.
The Pilates Breath: It is important that you breathe deeply and fully in Pilates. When breathing you should breathe deep into the lungs, allowing the belly to expand and exhale the breath deep in your core as you pull and tighten your belly. To do so inhale and allow the breath to move in slowly to the chest and back ribs, then belly and lower back. Finally allow the breath to move deep into the pelvic floor. The exhale starts at the bottom and releases upward through the torso and exhaling all of the air out of the lungs. Pilates exercises coordinate with the breath, and by doing so you will be able to sustain the movement properly.
Neutral Alignment: Lie flat on your back, legs extended. Place the bottom of your palm on your hip bones, making a triangle with your pointer fingers. Where your pointer fingers meet, think of that as a lower belly button. Again, breathe in deeply through the nose expanding your ribcage and belly. Exhale through the mouth pulling your belly button and “lower belly button” back to the spine. Repeat 6-10 times
Scapular Retraction: Lie on your back with knees bent and feet flat on floor. Make sure your shoulders are not hunched close to your ears. Your head should be a natural extension of your spine. Extend both arms up to the ceiling.