We’re back for a week of golf-related Pilates articles with our resident golf expert, PGA member and certified Pilates teacher Rick Nielsen.
Pilates
offers many benefits to the golfer looking for effective cross-training
by focusing on alignment, proper biomechanics and symmetry of
movement. Good posture is key to achieving a good set-up position for the golf swing,
so this week, we’ll focus on proper posture in the set-up along with
some common errors. We’ll also recommend some exercises for building
body awareness and strengthening appropriate muscle groups.
First,
the feet should be approximately shoulder distance apart and the weight
evenly distributed between the right and left feet. Next, the knees
should be slightly bent with the body angled forward (approximately 25
degrees) from the hips to hold the club. The shoulder of the dominant
hand should be slightly lower, as it is the hand holding lower on the
club. As you can see from the side view, the shoulders, knee caps and
balls of the feet should be in one line. From the front, the joints of
the body should be stacked on top of each other: knees over ankles,
hips over knees and shoulders over hips.
"Sound posture produces good balance by establishing a solid foundation," says Rick Nielsen of Power Golf Pilates.
"Pilates facilitates good posture because it not only strengthens the
deep muscles of the abdomen and spine which help maintain the body’s
proper posture but also it enhances body awareness. Most golfers
aren’t aware of their own faulty posture habits, and Pilates builds the
body awareness necessary to recognize one’s own posture."
As a
training tactic, Rick often has his students stand on two air pads or
balance discs in their set-up stance both to challenge the musculature
that supports good posture AND shine a light on some bad habits! By
doing this, you’ll see where you tend to carry your weight (because
you’ll start to fall that way…) and you can correct accordingly!
Check back tomorrow for more tips! Can't wait to get started with exercises? Try the Spine Twist, Spine Stretch Forward and the Saw! If you wake up with low back tightness, try the Morning Low Back Care Workout on UltimatePilatesWorkouts.com.