Do you find the same areas of your body keep getting stiff? Do you repeatedly stretch it out but it constantly feels like you are trying to move concrete? What can you do differently? So glad you asked…

Melanie Smith, owner of Sanctuary on Peninsula Pilates, explains warming up it a crucial part of pre game preparation. “However, sustained stretches can lead to reduced power of the muscle at the time and shortly after the stretch.

“Stretching after your game or at another time during your week can assist in improving your flexibility. This really comes in handy to golfers when you increase your range of motion in your backswing, which leads to more power,” Melanie explains.

How should I warm up for golf?

So if we shouldn’t be holding static stretches before we play golf, how should we be warming up?

To increase mobility before a game, we want to release the tension of a particular part of the body. For example, Hip Flexors (located at the front of the hip) can get extremely tight on golfers, and this can impact your ability to rotate effectively, bend over to pick the ball up and even balance. Pilates can be incredibly effective in releasing tension before a game.

When performed correctly, an exercise like knee openings (pictured) can be a great release of tension. And this sort of exercise combined with strengthening particular areas of the body, such as low tummy (deep core muscles) and bottom (gluteus maximus), can take the pressure off the hip flexor so gradually the hips stop getting so tight. It’s all about training the body to rebalance.

Can a lack of stretching make us more prone to injury?

Absolutely. As Melanie explains, “A great example of this is the hamstring and calf muscles. If this chain-of-muscles at the back of our legs are tight it restricts our ability to bend at our hips, knees and ankles leading to us then bend from our backs and we all know this done repetitively is an injury waiting to happen.

“Think about this in relation to picking up the golf ball or even putting on your golf shoes.”

So while its great to stretch post game or through the week, a combination of increasing mobility and strength through Pilates before a game can improve your range of movement.

In the Pilates for Golfers program you will learn how to properly engage muscles and use them for specific movements that relate directly to the golf swing. The program is currently running at Kingston Heath Golf Club and will be launching at more golf clubs in 2018. Alternatively, contact your local Pilates studio.

Belinda Kranz is a highly qualified Pilates Instructor (APMA) with over 6 years experience working with Physiotherapists, Chiropractors and Myotherapists.

E - belindajkranz@gmail.com

Melanie Smith is the owner at Sanctuary on Peninsula Pilates in Mt Eliza. With over 15 years experience, her knowledge is extensive, cementing her as a leader in the industry.

In addition to her Pilates training Melanie runs a pre requisite Anatomy course for people wanting to become Pilates teachers, holds a Cert 4 in Work Place Training and Assessment and a Certificate 4 in Personal Training and lectures on the Evolved Pilates Level 2 APMA teacher training course.

E - info@sanctuaryonpeninsula.com.au

How can Pilates help your golf game?

Okay, hands up if you have ever had a stiff low back after golf? Many people accept that this goes hand-in-hand with golf. But with some focus on the right deep muscles using good quality Pilates techniques, you can reduce or eliminate this and many other common strains on the body that are associated with golf.

Deep core muscles

By strengthening these lower abdominal muscles you will take the pressure off the low back and reduce stiffness and pain. It will also allow for improved posture at address.

Spine mobility

A long and mobile spine to allows you to rotate further on the back swing without jeapordising your lower body balance and strength. And the more flexibility you have, the more power you can put into your swing.

Stabilise your pelvis

So what does a stable pelvis have to do with improving your golf swing? You are more inclined to hold your lower body strength when rotating into the back swing and a balanced and stable lower body combined with increased mobility means you can coil more efficiently in your back swing.

Increased proprioception (where your body is in space)

Improvements in proprioception will enable you to move your body how you want it to move, giving you control over body.

Hip mobility and rotation

Without good hip rotation (both internal and external) using correct muscles, you can compensate on your follow through with knees or back causing wear and tear on muscles, and possibly ending up with injuries.

Shoulder mobility and strength

Good muscles engagement and joint mobility will ensure you hit the right positions in the back swing without causing wear and tear on the shoulder joint.

What is Pilates?

Pilates is method of movement taught by qualified instructors that can open up a whole new world of movement to people. It connects your body and mind, teaches correct muscles recruitment and how to activate deep muscles giving you back control over your body. And in doing so can help prevent common strains often associated with golf.

The Pilates for Golfers program is running at Kingston Heath Golf Club and will be launching at more golf clubs in 2018.

In the Pilates for Golfers program you will learn how to properly engage muscles and use them for specific movements that relate directly to the golf swing. Alternatively, contact your local Pilates studio to get started.

Belinda Kranz is a highly qualified Pilates Instructor (APMA) with over 6 years experience working with Physiotherapists, Chiropractors and Myotherapists.