Tag Archives: Spinal Mobility

V-Sit for Victory

The V-Sit exercise is an important exercise to help maintain and increase mobility in your core muscles. When core muscles are mobile, you will be able to rotate through full range of motion to increase length and power in your golf swing.

Add this exercise into your golf-specific workout routines to help increase functional strength, increase range of motion and help prevent injury.

V-Sit with Rotation

  • Sit on mat with your knees bent so that your trunk and legs form the letter ‘V’. Lean slightly back and keep your ankles and knees together and your feet touching the floor.
  • Hold a weight out to chest height.
  • Rotate your trunk while moving the weight to the outside of your right hip, then return to start position and then rotate the weight to the outside of your left hip.  Keep your abdominal muscles tight as you rotate the shoulders and trunk around the spine.
  • Inhale as you rotate to one side, then exhale as you return to start position and inhale as your rotate to the other side.
  • Alternate side to side for 8 to 10 repetitions.

To increase intensity, lift heels off the floor as you rotate weight from side to side.

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

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.