Wednesday, December 5, 2007
Friday, June 15, 2007
The connection between your golf swing and your overall health
How many bad shots have you made throughout your years of playing golf? Don't you wish you could analyze each shot so that you could learn from it and improve upon it? I recently read a WSJ article that talked about what your golf swing says about your overall health. It was written by Tara Parker-Pope on Tuesday, May 29th. What I found most helpful about the article is that she outlined a way to use the golf swing to determine a golfer’s weaknesses. By using the swing to analyze imbalances, going one step further would be to correct these imbalances by implementing a certain type of exercise. As the golfer addresses these weaknesses, the swing should improve. Let’s look at the connections she made:
Short drives: If your drives aren’t going very far, it’s often a sign of a inflexibility of your lower body, particularly in your hips.
Accuracy: If the ball is consistently bending to the right or left, you may have postural imbalances in your upper body that prohibit sufficient rotation.
Inconsistent swing: If your swing is all over the place, it may be a sign that you lack strength in your core muscles which include abs, hips, buttocks and shoulder stabilizers.
Mind over matter: If your golf game falls apart after a bad shot, you may not be able to handle the stress of the game. There could be a deeper issue that is troubling you resulting in difficulty focusing.
The good news is, once you recognize the problem, you can start to address it and work towards improving your body, your mind and your game. Find yourself a trainer who can help to resolve these issues and you will be well on your way.
For more information on Pilates and Fitness, visit www.thecoreconnection.com
Short drives: If your drives aren’t going very far, it’s often a sign of a inflexibility of your lower body, particularly in your hips.
Accuracy: If the ball is consistently bending to the right or left, you may have postural imbalances in your upper body that prohibit sufficient rotation.
Inconsistent swing: If your swing is all over the place, it may be a sign that you lack strength in your core muscles which include abs, hips, buttocks and shoulder stabilizers.
Mind over matter: If your golf game falls apart after a bad shot, you may not be able to handle the stress of the game. There could be a deeper issue that is troubling you resulting in difficulty focusing.
The good news is, once you recognize the problem, you can start to address it and work towards improving your body, your mind and your game. Find yourself a trainer who can help to resolve these issues and you will be well on your way.
For more information on Pilates and Fitness, visit www.thecoreconnection.com
Thursday, June 7, 2007
Pilates for Golf
I recently attended a Pilates for Golf Seminar at the Northeast Pilates Stott Certification center in Hamilton, MA and thought I'd share some of the info:
Reasons for Golfers to participate in Pilates:
The golf swing needs to initiate from the powerhouse, your core muscles. These muscles are deep and need to support the spine as we ask it to withstand an incredible amount of force generated by the golf swing. If the core is not strong enough, this could result in pain. In addition, a golfers swing without the strong support of the core musculature will be less effective resulting in shorter distances and less powerful driving of the ball. Pilates will improve your game!
Some background info....
Back Pain in Golf
• The most common complaint in all groups of golfers is lower back pain
• Most likely cased by the rotation of the lumbar spine at the top of the back swing, which is followed by a vigorous de-rotation of the spine through the downswing and hyperextension in the follow-through.
• Twisting/torquing of the spine is associated with the development of low back pain
Compressive forces generated by the golf swing
• Compressive forces serve to compress or squish the spinal structures.
• The golf swing subjects the lower back to loading patterns that are rapid, complex and intense.
• Comparatively speaking, the golf swing generates significantly more compressive force than sitting or standing.
o Standing/sitting good posture (100lb), bad posture (200lb
o The golf swing generates compression loads of more than 8 times the body weight. (1,339lb. – 1674lb)
Shearing Forces
• Shear forces are different than compressive forces. They occur in the horizontal plane and are generated by the attempted translation of a structure. The compressive and rotational forces generated during the golf swing together create significant shearing forces.
• Amateurs average a peak shear load of 125 lb while professionals peak at 73 lb. Amateurs generate up to 80% greater peak lateral bending and shear loads than professionals.
• The shear component of the golf swing places considerable pressure on the spinal joints and over time may cause stress-related bony injury of the lumbar spine.
Have I scared you? I did not intend to. I just want to help you improve your game and keep you out of pain so you can do what you love best. Pilates addresses these issues because we work from the inside out. We work the transversus abdominus, pelvic floor, internal and external obliques and those deep layer multifidi and paraspinals.
Stay tuned for pilates and golf information. 'Tis the Season!
For more information on Pilates and Fitness, visit www.thecoreconnection.com
Reasons for Golfers to participate in Pilates:
The golf swing needs to initiate from the powerhouse, your core muscles. These muscles are deep and need to support the spine as we ask it to withstand an incredible amount of force generated by the golf swing. If the core is not strong enough, this could result in pain. In addition, a golfers swing without the strong support of the core musculature will be less effective resulting in shorter distances and less powerful driving of the ball. Pilates will improve your game!
Some background info....
Back Pain in Golf
• The most common complaint in all groups of golfers is lower back pain
• Most likely cased by the rotation of the lumbar spine at the top of the back swing, which is followed by a vigorous de-rotation of the spine through the downswing and hyperextension in the follow-through.
• Twisting/torquing of the spine is associated with the development of low back pain
Compressive forces generated by the golf swing
• Compressive forces serve to compress or squish the spinal structures.
• The golf swing subjects the lower back to loading patterns that are rapid, complex and intense.
• Comparatively speaking, the golf swing generates significantly more compressive force than sitting or standing.
o Standing/sitting good posture (100lb), bad posture (200lb
o The golf swing generates compression loads of more than 8 times the body weight. (1,339lb. – 1674lb)
Shearing Forces
• Shear forces are different than compressive forces. They occur in the horizontal plane and are generated by the attempted translation of a structure. The compressive and rotational forces generated during the golf swing together create significant shearing forces.
• Amateurs average a peak shear load of 125 lb while professionals peak at 73 lb. Amateurs generate up to 80% greater peak lateral bending and shear loads than professionals.
• The shear component of the golf swing places considerable pressure on the spinal joints and over time may cause stress-related bony injury of the lumbar spine.
Have I scared you? I did not intend to. I just want to help you improve your game and keep you out of pain so you can do what you love best. Pilates addresses these issues because we work from the inside out. We work the transversus abdominus, pelvic floor, internal and external obliques and those deep layer multifidi and paraspinals.
Stay tuned for pilates and golf information. 'Tis the Season!
For more information on Pilates and Fitness, visit www.thecoreconnection.com
Sunday, March 25, 2007
Cardiovascular Fitness: Are you working hard enough?
Cardiovascular Fitness: Are you working hard enough?
As a personal trainer I often hear: "I walk every day and never lose any weight!"
The answer is that you are not working hard enough. Cardiovascular work is anything that will get you moving and get your heart pumping. Your heart is a muscle that needs to be challenged just like any other muscle in your body. You need to exert yourself and feel periods of discomfort. I like to say, "Take baby steps." Maybe the first time you leave the comfort zone of your walk, you take it to a jog for 30 seconds. The next time, jog for a minute. You will see your ability to handle these higher levels of intensity will improve. Here are some guidelines that I have compiled to help you obtain some accuracy about what levels you should be working at:
Target Heart Rate
1. Calculate your Max Heart Rate:
220-Age = Max HR
2. Apply Percentage 60 – 90%
Sedentary 60%
Moderate 75%
Active 90%
Example 1: 45 year old – moderately active
220 - 45=175 Max Heart Rate
175X.75=131 Target Heart Rate
Example 2: 40 year old – very active
220 – 40=180 Max Heart Rate
180X.90=162 Target Heart Rate
This calculation should be used as a means to provide you with a range. You can then progress from there. And remember, the best cardio you do is one that you Enjoy!
For more information on Pilates and Fitness, visit www.thecoreconnection.com
As a personal trainer I often hear: "I walk every day and never lose any weight!"
The answer is that you are not working hard enough. Cardiovascular work is anything that will get you moving and get your heart pumping. Your heart is a muscle that needs to be challenged just like any other muscle in your body. You need to exert yourself and feel periods of discomfort. I like to say, "Take baby steps." Maybe the first time you leave the comfort zone of your walk, you take it to a jog for 30 seconds. The next time, jog for a minute. You will see your ability to handle these higher levels of intensity will improve. Here are some guidelines that I have compiled to help you obtain some accuracy about what levels you should be working at:
Target Heart Rate
1. Calculate your Max Heart Rate:
220-Age = Max HR
2. Apply Percentage 60 – 90%
Sedentary 60%
Moderate 75%
Active 90%
Example 1: 45 year old – moderately active
220 - 45=175 Max Heart Rate
175X.75=131 Target Heart Rate
Example 2: 40 year old – very active
220 – 40=180 Max Heart Rate
180X.90=162 Target Heart Rate
This calculation should be used as a means to provide you with a range. You can then progress from there. And remember, the best cardio you do is one that you Enjoy!
For more information on Pilates and Fitness, visit www.thecoreconnection.com
Saturday, March 24, 2007
Exercise of the Month: Compound Row
The compound row (Mid Back Row) works the muscles of the mid-back which include latissimi dorsi, rhomboids, terres major, rear delts and biceps.
Begin by sitting tall on sitz bones. Wrap a fairly thick tubing band with handles around the balls of feet which are flexed. Inhale to prepare, exhale and pull back squeezing shoulder blades together. Return the band with control and repeat 12 repetitions. Rest for 30 seconds and then repeat performing another set of 12 reps.
Dos
Sit up tall
Pull cable all the way back as if squeezing a pencil between shoulder blades to achieve full range of motion
Keep elbows in
Donts
Do not round out lower back
Do not lean back
Do not move torso back and forth - hold a stable neutral
Disclaimer: You should always consult your physician before beginning any exercise program. You are personally responsible for the way in which the information or recommendations given by this site are perceived and implemented, and do so at your own risk. All representatives of Exercise of the month shall not be held responsible for any injuries or problems that may occur due to the use of any advice given here.
For more information on Pilates and Fitness, visit www.thecoreconnection.com
Begin by sitting tall on sitz bones. Wrap a fairly thick tubing band with handles around the balls of feet which are flexed. Inhale to prepare, exhale and pull back squeezing shoulder blades together. Return the band with control and repeat 12 repetitions. Rest for 30 seconds and then repeat performing another set of 12 reps.
Dos
Sit up tall
Pull cable all the way back as if squeezing a pencil between shoulder blades to achieve full range of motion
Keep elbows in
Donts
Do not round out lower back
Do not lean back
Do not move torso back and forth - hold a stable neutral
Disclaimer: You should always consult your physician before beginning any exercise program. You are personally responsible for the way in which the information or recommendations given by this site are perceived and implemented, and do so at your own risk. All representatives of Exercise of the month shall not be held responsible for any injuries or problems that may occur due to the use of any advice given here.
For more information on Pilates and Fitness, visit www.thecoreconnection.com
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