Tag Archives: Side Flexion

Cardiogolf Plank and Putt Challenge

Welcome to the Cardiogolf Plank and Putt Challenge that will help you get strong in your core and shave strokes off your score.  Simply follow along as I take you through a variety of plank exercises and putting drills.

Although putting may not seem like an athletic movement, you actually need to be strong in your arms, shoulders, core and legs to make your putting stroke smooth and natural.  Click here to read more.

According to the National Strength and Conditioning Association static and dynamic conditioning of the core musculature is important in activities of daily living and in sport. Static strength in core muscles is necessary to stabilize and hold a particular body position while other parts of the body move independently.  In the the putting stroke, you want your core to be stable as your arms and legs move independently.

Side plank exercises help strengthen core muscles, especially the lateral muscles that help you do side flexion to help keep your core stable while you putt.

Side Plank
  1. Lie on your side on the floor. Stack your legs and feet on top of each other.
  2. Place your bottom forearm on the floor under your shoulder, bending from the elbow.
  3. Raise your hips until your body forms a straight line from head to toe like a plank.
  4. Hold the position for 10 seconds while you contract your abdominal muscles. Rest for 5 seconds.
  5. Repeat on the other side.
  6. Do 3 to 4 repetitions on each side.
Minimize Your Wrist Action in the Putting Stroke

To help control your distance and direction on the putting green, you will want to minimize your wrist action in the putting stroke.  Let your arms hang naturally as you rock your shoulders back and forth with no attempt to break the wrists.

Try this Pilates and Putting Drill.

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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Burn Your Obliques to Fire Up Your Swing

In the golf swing, you need to be able to do a combination of side flexion (frontal plane movement or side to side motion) and rotation (transverse plane or rotational movement) in your core to wind up your torso to create power.

Your obliques, along with erector spinae and abdominals are responsible for side flexion or lateral movement in your golf swing.   If you have limited range of motion in any of these areas, then it is difficult to create the positions needed to get power.  Although it is not necessary to know exactly what anatomy is used in the golf swing to play your best, having some awareness of what muscles are used can help you prepare your body to move at its best.

Having weak or tight oblique muscles could lead to swing flaws.  Having an awareness of how to activate those muscles could help you move and swing better.

This side to side Pilates inspired exercise is one of many dynamic exercises that I incorporate into the Cardiogolf Pre-Round Warm-Up Routine that can help you increase your core temperature, prepare your nervous system for performing the golf swing, and strengthen your body.  If you incorporate this exercise into your daily routine, you could strengthen those muscles and fire up your swing. Click here to download the Cardiogolf Pre-Round Warm-Up for FREE.

Modified Side to Side with Golf Club

  • Hold a golf club across your body with your palms facing down.
  • Lift the club up in the air, so that your arms are extended.
  • To prepare inhale, as you straighten your back, pull your abdominals muscles in and anchor hips down.
  • Inhale, reach arms higher, exhale, lean to the right side, inhale, pull yourself back up and return to the center.
  • Inhale, reach arms higher, exhale lean to the left side, inhale,  pull yourself back up and return to the center.
  • Repeat motion on each side for 8 to 10 repetitions.

Keep hips anchored so that you feel a slight burn or tug in your obliques as you lean to the side.

 

Pilates for Golfers-Side Flexion and Rotation

Watch Patrea demonstrate the ‘side sit up’ series on a reformer that will help you improve your golf swing.

In the golf swing, you need to be able to do a combination of side flexion (frontal plane movement or side to side motion) and rotation (transverse plane or rotational movement) in your core to wind up behind the ball and create power.

What is great about Pilates is that the exercises take your body through all planes of motion:

  •  The sagital plane
  •  The frontal plane
  •  The transverse (horizontal) plane

I consulted with Pilates expert and 15 to Fit Pilates, Barre and Fitness owner in Mooresville, North Carolina, Patrea Aeschliman on what are the best Pilates exercises to work in different planes of motion just like you do in the golf swing.

Click here to find out more information about Pilates for golf.

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For more information visit http://cardiogolf.com