Pilates for golf: Kneeling side raise
“Lower back pain is very common for golfers so improving the strength and flexibility in our upper and lower body is a good place to start.
Twisting our bodies when we drive, squatting down to check the putt line and leaning over to pick up a ball can all lead to overused muscles. Increasing core strength can improve hip rotation, range of motion in the shoulders and back stability. This will then lead to more powerful and accurate golf shots.
Pilates is a full body exercise routine that works all your muscles, improves your posture and is easy on the joints. The end result is a flexible, symmetrically muscled body that is strengthened from the inside out.”
Kneeling side raise (upper and lower body)
Outer thighs and the oblique muscles on the side of your body.
Start with five to 10 reps on each side, working one side at a time. Once your strength improves, increase the number to three sets of five to 10 reps on each side.
Step 1 – Start by kneeling with your hips above your knees. Place one hand down and at the same time stretch out the opposite leg along the floor. Place your upper hand on your waist.
Step 2 – Lift your leg up from the floor whilst breathing out. When you get stronger start with the leg lifted higher up off the floor and push up from there.
Image: Stefan Dahl
Linda Segerstam is a Body Control Pilates Level 3 and PGA Level 1 coach who specialises in golf-specific Pilates exercises targeting core strength, flexibility and alignment of joints. She worked with Body Control Pilates, the largest Pilates teaching organisation in Europe, developing their Pilates for Golfers teaching programme. The Intelligent Core offers Pilates private lessons, classes and interactive movement training workshops.