Tag Archives: Pilates for Golfers

Cross Training for Golfers

Most country clubs are closed on Mondays to give the staff a rest and do golf course maintenance. So Mondays are a good day to do your cross training. The principle of cross training for golfers is to improve mobility, flexibility, stability, balance, strength, endurance, and power to help create a  profienct swing. Cross training is something other than swinging the golf club. 

Karen’s Class Schedule

The repetitive nature of the golf swing can lead to muscle imbalances, sore joints and muscles and injury.  When you swing at a ball, the body is continually replicating the same movement with force that can lead  to developing a series of opposing strengths and weaknesses.

For this reason it is important to cross-train and do exercises that help balance out your muscles. But not just any exercises: you need to do balancing exercises.

According to Robin Long, Pilates expert, imbalances often go unnoticed, and therefore un-corrected, because many traditional exercise regimens don’t incorporate single-side exercises. Many times our stronger side does the majority of the work in a given exercise and we don’t even know it. Consequently, our stronger side gets stronger and our weaker side gets weaker.  In Pilates, you will do a variety of single-side exercises where you can control the amount of repetitions and resistance to balance the opposing side.

Pilates uses controlled movements, focusing on your core muscles to build body strength, flexibility and endurance. It’s a total body conditioning routine to help you strengthen, lengthen and tone muscles without high impact movements.  It is a perfect regimen for golfers.

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 fitnesslevel or golf game to the next level.

Karen leads various Pilates classes to help you strengthen, lengthen and tone your muscles. Classes combine Pilates Reformers, Pilates Springboards and Cross Core Trainers for a total body workout.

Karen will also design an individualized fitness and or golf-specific workouts 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.

Visit 15toFit.com to see schedule and sign up.  

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Summer Pilates Shape Up

When the weather is hot and humid, the last thing that you feel like doing is exercising, but keeping up your fitness is one of the best things you can do for yourself to stay healthy and injury free this summer.  Stay cool, take your exercise indoors and try Pilates.

Karen’s Summer Class Schedule

Pilates uses controlled movements, focusing on your core muscles to build body strength, flexibility and endurance. It’s a total body conditioning routine to help you strengthen, lengthen and tone muscles without high impact movements.

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 fitness level or golf game to the next level.

Karen leads various Pilates classes to help you strengthen, lengthen and tone your muscles. Classes combine Pilates Reformers, Pilates Springboards and Cross Core Trainers for a total body workout.

Karen will also design an individualized fitness and or golf-specific workouts 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.

Visit 15toFit.com to see schedule and sign up.  

 

 

 

 

 

Get Down to the Side for Better Weight Shift

Your ability to create power comes from the ground up; from your feet, through your legs all the way to your arms and finally to the club.  You need to load your weight into your back leg and then transfer that load to the front leg as your arms fling through the shot.

You need to able to take your muscles through their full range of motion, so you need to have strong, flexible hips and legs.

To shift your weight from side to side quickly and efficiently, your adductors, hips, legs and feet initiate your downswing and weight shift.

These exercises condition your muscles used to create a powerful weight shift.

Side Lunge
  • Start with feet shoulder width apart.
  • Lunge to the side with your right foot, keeping your toes forward and your feet flat.
  • Squat through your right hip while keeping your left leg straight.
  • Squat as low as possible, holding this position for 2 seconds.
  • Push back to the starting position and repeat on the opposite side.
  • Do 8 to 10 repetitions.
Pilates Side Lunge Series

Side Lunge with Ball

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.

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.