Roll Up for Better Golf Posture

Often golfers avoid fitness because they think they need to run or lift heavy weights.  But golf-fitness is not about getting big and bulky but more about getting your muscles and joints to go through full range of motion.

Which is why I suggest to my clients that they incorporate Pilates into their fitness routine. Pilates is a full body exercise system that works all muscles, it’s low impact, helps increase strength and stability and improves flexibility.

Running and lifting weights can help improve your fitness, but doing mobility exercises, like the one done in Pilates programs, can target chronically tight muscles to more effectively get your body to move and swing better.

In order to maintain a neutral spine throughout your swing, you will want to do exercises that move your lower spine and pelvis.  The following exercise is excellent to do that.

Spinal mobility decreases with age.  Lack of spinal mobility is associated with poor posture and may restrict your shoulder and torso turn in the golf swing.

Roll Up

The roll up helps to articulate or open the vertebra of your spine, stretching your back and strengthening your deep transverse abdominal muscles.

  1. Lie on your back on the floor with your legs straight and your arms over your head. Your spine in neutral position.
  2. Lift your arms overhead as you press your belly button into your spine.
  3. Reach your arms as you roll up articulating your spine one vertebrae at a time.
  4. Reverse the movement, rolling back down on the mat.
  5. Do 4 to 5 repetitions.

Benefits of this exercise include:

  • Spinal mobilization
  • Strengthens core muscles
  • Strengthens back

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level. Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Cardiogolf Goes to Capitol Hill to Celebrate National Golf Day

Cardiogolf creator and  Vice-President of the LPGA T&CP  Karen Palacios-Jansen will be on  Capitol Hill Wednesday, April 25, 2017 along with other LPGA representatives evangelizing the sport of Golf for National Golf Day, hosted by, WE ARE GOLF, a coalition of golf’s leading organizations.

Karen will demonstrate her Cardiogolf program and how golf can be exercise.

Cardiogolf Class

Click here to learn about National Golf Day.

LPGA and other leading golf industry organizations will celebrate and promote golf’s contributions of nearly $4 billion annual charitable and economic impact  worldwide.

Olympic Gold Medalist Dan Jansen and the PGA TOUR’s Billy Hurley III will also attend National Golf Day’s 10th anniversary.

Dan Jansen an avid golfer and fitness professional, who holds an annual charity golf tournament to benefit the Dan Jansen Foundation,  will talk about the benefits that the game of golf has on health and wellness.  Billy Hurley III, a graduated from the U.S. Naval Academy in 2004 and former Naval officer will talk about how golf contributes to the military and their families.

Dan Jansen Celebrity Golf Classic
Billy Hurley III

Throughout the event, golf’s leaders and other special guests will discuss the game’s tax benefits to local communities and the impact the game has on the economy and charitable contributions.

Organizations include We Are Golf,  Club Managers Association of America, Golf Course Superintendents Association of America (GCSAA), Ladies Professional Golf Association, National Golf Course Owners Association, PGA of America (PGA), PGA TOUR, United States Golf Association, United States Golf Manufacturers Council, World Golf Foundation and others.

“Golf plays a significant role in stimulating our economy and is very accessible, with nine of 10 golfers playing public facilities,” says Congressman James E. Clyburn, Assistant Democratic Leader (D-SC). “National Golf Day is an opportunity for the industry to share golf’s many benefits with Congressional leaders in D.C.”

For more information visit WE ARE GOLF. 

A Strong and Stable Core Translates to More Power in Your Golf Swing

Because the golf swing requires repeating the same movement, some muscles become overused, others may weaken causing imbalances. Pilates is a full body exercise system that works all muscles, it’s low impact, helps increase strength and stability and improves flexibility.

In the golf swing, you want your core to be stable as your arms and legs move independently; similar to the Hundred exercise in Pilates.

Hundred

The Hundred exercise is the first of the classical Pilates exercises that helps warm the body and strengthen core muscles.  It is a breathing exercise that focuses awareness on your core stability while working active flexibility in your arms and legs.

  • Lie on your back with your legs in tabletop position. Your spine should lay supported along the ground as you lengthen your neck.
  • Extend your arms by your sides with your palms facing downwards.
  • Inhale to prepare and then exhale curl your head and shoulders up and raise your arms and hands a few inches off the ground.
  • Begin pumping your arms up and down smoothly but vigorously as you inhale for 5 counts, then exhale for 5 counts.
  • Repeat this breathing pattern for 10 repetitions, totally 100 counts.

Keep your torso stable and legs stable.  Avoid popping your abdominals muscles outward.

Benefits include:

  • Strengthens and stabilizes core muscles.
  • Increases blood circulation.
  • Optimizes breathing.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level. Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Pilates and Putting

As some of the world’s best athletes went in to perform at their highest level last week at the Masters , the rest of us are just trying to get a little better to enjoy the game more. Most of us are inconsistent and frustrated with our inability to improve.

Practice is the most important factor in game improvement, but if your body is tight and weak, then you will not be able to take your muscles and joints through full range of motion.  If you practice excessively and your body is not moving correctly, this can lead to swing compensations, miss hit shots and even injury.

Which is why I suggest, to many of my students, that they incorporate Pilates into their daily routines to help accelerate their game improvement process.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level. Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Because the golf swing requires repeating the same movement, some muscles become overused, others may weaken causing imbalances. Pilates is a full body exercise system that works all muscles, it’s low impact, helps increase strength and stability and improves flexibility.

Pilates and Putting

Although the task of putting may not seem like a highly athletic activity, the long hours of practice, that it takes to be proficient, can take a toll on the body: especially the back and neck. Having to hold your spine in position for long periods of time can be very painful for some people.

In putting, the wrists should be fairly passive during the putting stroke as the arms and shoulders do most of the work. If your back and neck muscles are weak, tight or imbalanced, then it is difficult keep the spine, hips and head still or steady in the putting stroke.  The result is excessive movement in the body preventing a pendulum type movement.

The idea is to focus on keeping the angle formed between the back of the lead hand, wrist and forearm from the takeaway to the follow-through, as the head, torso and legs are stabilized. You need to have a strong core and back to keep this stabilization.

Don’t let the head or torso move causing the lead hand breakdown at impact.

Being able to engage and stabilize the body’s larger muscles results in a more consistent pendulum stroke.

Pilates Putting Drill 

Elbow Ball Squeeze-

The goal of this exercise is to swing the triangle created by your arms and chest in a pendulum motion using your shoulder and upper back muscles.  Place more emphasis on upper body muscles. Do not allow the hands and wrists to break down.

  • Place a Pilates ball between your elbows as your finger tips reach long.
  • Inhale to prepare.
  • Exhale, pull your abdominal muscles to your spine, and squeeze the ball with your arms.
  • Inhale as you swing back, as if you were making a putting stroke, using your shoulders to make a pendulum motion, continioulsy squeezing the ball between your elbows.
  • Exhale as you swing forward, as if you were making a putting stroke, once again using your shoulders to make a pendulum motion, continioulsy squeezing the ball between your elbows.
  • Hold your finish to check that you did not use your wrists excessively, causing the lead hand breakdown at impact.
  • Repeat motion for 5 to 6 repetitions.

Engaging your core as you inhale and exhale will also strengthen core muscles as you improve your putting technique.

Click here to download the FREE Cardiogolf E-Book to learn how to warm up before your round of golf. 

Click here to see my favorite training aide. 

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I teach Golf and Pilates. I am a LPGA Master Professional and Certified Personal and Pilates Trainer