In the golf swing, the spine must stabilize as other parts of the body move. So it is important to strengthen core muscles.  If core muscles surrounding the spine are weak, then those muscles can’t contract to create resistance to allow the arms to swing freely through the ball.

It is important to strengthen core muscles, not only to create power in the golf swing, but to protect the spine from the force of the golf swing.

In these exercises, you will be stabilizing your spine and core muscles as your arms and legs move in different directions just like you have to do in the golf swing.

In the morning, the heart rate is the lowest.  There is not much blood flow in your legs and arms, so you feel stiff and ridged.  So you want to do exercises that gradually increase your heart rate and bring blood flow to the extremities so they become more supple and easier to move.

Doing gentle exercises like Pilates can help ‘right’ your body before your day begins.

Pilates exercises are great to incorporate into your daily routine

Morning Pre-Round Warm-up Routine

Hundred-

The hundred is a classic Pilates mat exercise that is usually performed early in a mat Pilates class.  This exercise targets the abdominal muscles as well as increasing the breath to increase blood flow and oxygen to muscles and joints.  Perfect to gently wake up muscles and joints in the morning.  The exercise is called hundred because you pump your arm and breathe for 100 beats.

The idea is to keep your torso completely still as you pump your arms vigorously. You can modify by placing your legs in table top or extend them out long .  Avoid straining the neck.

Benefits include:

• Dynamic warm-up for abdominals and lungs.
• Helps build coordination.
• Strengthens abdominal muscles.
• Helps build stabilization in torso.
• This exercise will helps your takeaway be more smooth and fluid. This exercise requires you to keep torso stable as you move your arms independently from body just like you need to do in your takeaway.

Roll-Up-

The Roll-Down is a classical Pilates exercise that can strengthen the abdominals and stretch the lower back. It is a basic Pilates exercise, but that doesn’t mean it is easy according to Patrea Aeschliman, owner of  15 to Fit Pilates, Barre and Fitness in Mooresville, North Carolina.  However, she says, for many this is a very challenging exercise that needs to be practiced.

This exercise is particularly good for golfers who need spinal mobility and abdominal strength to create power in the golf swing.

Watch Patrea demonstrate the Roll-Down with modifications.

Roll Down

• Sit on the floor in a ‘v’ position with your knees bent and your feet flat
• Place your hands behind your knees
• Inhale as you sit tall, keeping your knees and ankles together
• Tuck your tailbone and roll back about 4 inches
• Reach your arms straight out in front of you, then hold position for one inhale
• Exhale, then pull your abs in and then articulate your spine back up to the start position
• Repeat 8 to 10 times

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