A Great Exercise for Golfers
Golf is a great form of exercise which can be played all year round. I have many clients, both male and female, who are keen golfers. They often tell me that by coming to Pilates regularly their golf has improved and they seem to suffer with less problems with injuries.
Pilates exercises that help to improve strength, endurance, muscle control and posture are great for these clients. There are many Pilates exercises that are great to get fit for golfing, specifically ones that strengthen the abdominals, stretch the hamstrings, strengthen the legs and hands/wrists, improve torso rotation and correct muscle imbalances.
I have chosen just one of the many exercises which I feel would be particularly good for golfers. This exercise will help to strengthen the abdominals (especially the obliques) and improve torso rotation, it is simple, effective and easy to do anywhere, you just need some floor space and maybe a mat.
Exercise
Criss Cross
Starting position – Lie on your back on the floor, knees bent and feet hip width. Spine is in Neutral which means your pelvis should be fairly flat and you should have a small gap behind your lower back. Put your hands behind your head, fingers linked taking the weight of your head in your hands, elbows wide and slightly lifted off the floor.
Using your breath out bring both knees up one at a time to a 90 degree angle. Take a breath in to prepare and as you breathe out curl forward. Take another breath in to hold and as you breathe out twist taking your right shoulder towards your left knee as you lengthen your right leg away long to a 45 degree angle, breathe in to come back bringing the knees back to 90 degrees, then breathe out as you repeat to the opposite side.
Start with 8 – 10 reps.
Top Tip – When you bring both legs up to 90 degrees you can press your lower back down, this keeps your back in a safer position. Keep your pelvis still as you twist!
If you would like to make the exercise a little easier you can keep your feet down on the floor as you twist.