Chevron Island Physio

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Pilates for Golf

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Do you want to improve your golf game?

Do you ever get a stiff back or stiff knees after golf?

Our Pilates classes can teach you how to eliminate pain and stiffness and improve your golf game by focusing on improving your core stability, pelvic stability and hip, shoulder and spine mobility.

Pilates helps to connect your mind and body and will improve your focus during your game. It teaches you how to recruit your muscles correctly and how to activate your inner corset “ core muscles” which will assist in preventing golf-related muscle sprains and strains.

 

Pilates will improve your golf game by:

. Strengthening your core muscles to reduce pain and stiffness in your lower back allowing for improved posture at address

. Improving spine mobility which will help you to rotate further in the back swing

. Improving shoulder strength and mobility which will help you to reach the right positions in the back swing without putting stress on your shoulder joints

.Stabilising your pelvis which will keep your lower body still while you are rotating into the back swing . A stable lower body, combined with increased flexibility will help you to coil more efficiently in your back swing

. Pilates will also improve your hip rotation so that you don’t overcompensate with your knees or back on your follow-through

The benefit of doing clinical Pilates programs with a physiotherapist is that physiotherapists have done years of additional study learning the best exercises to correct dysfunction, imbalances and asymmetries in mobility and stability so that we can provide the best solutions to improve your overall performance, movement and strength.

Call us on 55047000 today to make a booking for a Pilates for golf program.

Health fund rebates may be available if you have extras cover.

Sally Buratowski

Physiotherapist

What is the best exercise for you?

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If you have recently gotten back into an exercise plan but aren’t feeling the benefits you were expecting, you may need to shake things up! It is a common misconception that the most effective form of exercise for fitness and weight loss are cardio based models. The public health guidelines (Winnet, et.al., 2001) focus on aerobic exercise goals (walking and running) and tend to leave weight based training off their agenda! However, research for the last decade has highlighted the way that resistance training effects the muscular and skeletal system, and can help prevent issues related to bone density, muscle wasting and even decrease your likelihood of getting lower back pain.
In today’s society, the words cholesterol and diabetes are being thrown around by our doctors more and more. For those at risk, resistance training has also been proven to greatly reduce the diabetes risk factors, by increasing your metabolism, sugar and fat break down, and will also decrease blood pressure, thereby decreasing risks of heart disease.

Because of the longer recovery time, your body will also continue burning fat long after your workout has finished! For all the ladies worried about getting “bulky muscles”, we are here to break down another myth, weights do not have to equal huge muscles.

Ask your local trainer or physio about the most appropriate exercises and how to perform them safely and with good technique, and you will be well on the way to a healthier, happier body!

Our Pilates classes offer a resistance based form of exercise focused on toning and strengthening while accounting for injuries and rehabilitation. Have you tried a class yet?

Jessica Hartenthaler
Physiotherapist

12 Days of Christmas Pilates Workout

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You can still work out these Christmas holidays! If you can’t make it in for a class try this 50-60 minute workout at home!
The 12 days til Christmas Pilates workout involves going through the 12 exercises listed below as an accumulator, just as the song goes. (i.e on the first day of Christmas, my pilates instructor gave to me: 30 second plank. On the second day of Christmas, my Pilates instructor gave to me: 2 Roll-ups, and one 30 second plank, on the third day of Chrismtas, my pilates instructor gave me 3 single leg teaser, 2 roll-ups and 1 30 second plank etc.) Take each exercise slowly and engage your muscles.

1. 30 second plank (option to be on knees if needed)

2. Roll-ups – Lie flat on your back with your arms extended overhead. Inhale arms to the sky, exhale and slowly roll up into a “C” curve vertebrae by vertebrae reaching for your toes. Inhale and start to slowly go back in a C curve. Exhale as you uncurl your body one vertebra at a time back into the mat.

3. Single leg teasers on each leg. Lie on your back with your knees bent. Arms by your sides, palms up. Extend One Leg towards the roof – the knees are at the same height. Leave your ribcage down as you bring your arms in an arc overhead towards the floor. Inhale Bring your arms over head towards the roof as you nod your chin toward your chest and begin to roll your upper back off the mat and reach for your toes. Pause. Exhale
Roll down slowly allowing the spine to drop each vertebrae down to the mat, while the arms travel back over the head.

4. Tricep push-ups – from all fours, elbows bend beside your body and your nose lowers towards the ground in line with your hands. Exhale to push back up using the back of your arms.

5. Back extensions – lying on belly, lift upper body as elbows squeeze behind back, feet stay on the ground. Return to starting position)

6. Slow Mountain climbers (6 each side). From plank position squeeze one knee in as close to your nose as possible and return to starting position.

7. Double leg extensions. Lying on your back and feet in table top, float head and shoulders off the ground and reach around legs. Extend arms and legs to opposite sides of the room, keeping your shoulders up off the ground, bring the legs and arms back in to starting position – this is one. Keep your shoulder up off the floor the whole time.

8. Bridges – 8 full ones, 8 pulses at the top. Lie on your back with your knees bent and your feet flat on the floor, approximately hip distance apart. Inhale. Exhale: Keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up off the mat.Inhale: Maintain the Bridge position. Exhale: Maintain Neutral Spine as you come back down to the mat. Each round you do it change from flat feet, next time up on toes, next time on heels.

9. Clams – 9 on each side. Lie on your side on the floor with your legs together, knees bent and with your head, shoulders, bottom and heels touching the floor. Use your bottom to open your top knee towards the roof to full rotation while keeping the heels connected. Return knee to connect with the one on the floor.

10. Side lying double leg raisers (10 on each side). Lying on your side, arm out flat and head resting on bicep. Squeeze your obliques (side abdominals) to lift both legs off the floor and return to starting position.

11. Squats, 11 full squats, 11 pulses

12. Lunge plus leg lifts (12 each side) plus 12 pulses each side

Now you can have an extra piece of Pav on Christmas Day 😉

Let us know if you try the workout!

The Pilates Method

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In today’s increasingly sedentary lifestyle the need for regular exercise has never been greater. The following article explains what the Pilates method is.

The Pilates method is a form of exercise structured around core stability and functional movement. Core stability is the ability to stabilise the trunk of the body using the correct muscles. This allows for functional movement, which is the ability to use the correct muscles in the correct order of recruitment to perform tasks, such as walking or lifting.

Being able to maintain good core stability reduces the amount of physical stress placed on the body during both physical and sedentary activities, e.g. mowing the lawn or entering data on a computer. By using the correct muscles in the correct order you are able to reduce wear and tear on joint structures during physical activity and reduce nervous system activation during sedentary activity. This means that less muscles are used to maintain static postural positions (the relaxation of the superfluous muscles also reduces the amount of tension on the skeletal system).

Although Pilates is primarily strength and conditioning exercise, achieving and maintaining good core stability and functional movement also incorporates breathing, posture, range of movement (flexibility), balance, body awareness and relaxation (being able to relax the muscles you don’t need to use when performing a task).

The Pilates method can be applied to a variety of physical health issues. It can be used:

# In the treatment of specific injuries, e.g. lower back pain, frozen shoulders and whiplash.

# As part of a rehabilitative program, e.g. pre/post knee surgery.

# As a sports specific program, e.g. assessing and correcting a swimmer’s stroke technique.

# As a general exercise program, i.e. to improve or maintain muscle strength and tone, balance and flexibility.

Pilates can be done either as floor exercise or using machines. The primary difference between floor exercises and machines is that the floor exercises require you to stabilise your own body weight and movements, whereas the machines assist in stabilising your body weight and controlling your movements.

The requirement of stabilising your own body weight and movements makes floor Pilates a relatively high intensity form of strength training. Due to this it may not be suitable for some people. Consult your physical therapist or doctor before commencing floor Pilates (also known as mat or traditional Pilates).

Pilates balances eccentric (lengthening) and concentric (shortening) muscle contractions. This develops a longer leaner muscle. This allows functional control of your muscles through a full range of movement.

The intensity of machine Pilates can be progressed or regressed to make it suitable to all age and health groups (from the professional athlete to the professional couch potato).

By Simon Ayling (Clinical Pilates Instructor)

Chevron Island Physio

15 Minute Workout

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Christmas is such a busy time of year that often our exercise program goes right out the window! Here is a 15 minute workout you can fit in to your schedule at home.

Depending on how fast you complete the exercises repeat the whole program 1-2 times.

  1. CHAIR SQUATS – Stand with the outside border of your feet straight (heels and little toes in line). Keep your big toes down and lift your arches up. Keep your knees turned out and sit back into the chair bending out the hips so that you stick your bottom out and keep your back straight. Repeat 20 times.
  1. LUNGES – Standing with feet at hip distance apart, put your left foot out in front of you (keeping them hip distance apart). Bend back knee until it is just above the ground and return to starting position. Repeat 12 times on each leg. Harder option – make them jump lunges to get your heart rate up.
  1. PLANK – Keep your body straight, shoulders down, ribs in and neck long. Hold for 60 seconds. Harder option – jump your legs in and out.
  1. BICEP CURLS with dumbbells (can use cans of food). Stand with your back against the wall and arms by your sides. Draw Lats down, lower tummy in. Bring arms up to 90? angle and return to starting position. Repeat 12 times.
  1. TRICEP EXTENSION – Lie on your back with your arms straight up holding dumbbells (or cans). Bend arms back over head and return to starting position. Repeat 12 times.
  1. CHEST PRESS – Lie on the ground with your straight up in the arm (holding dumbbells/cans). Bend arms out to the side until your elbows are at chest height. Return to starting position. Repeat 12 times.
  1. TOE REACHES- Adopt the L-shape against the wall, hands on stomach, chin slightly tucked.

Lift head, shoulders and upper back, reaching right hand towards left foot. Lower, and then reach for right foot with left hand. Repeat 10 reaches per leg

  1. WALL SIT – Stand with back against wall, arms by sides. Lower yourself until thighs are parallel to floor, like you are sitting on an imaginary chair. Try to hold your position for 60 seconds. Repetitions: Just do one

Your whole body has now been worked and you should be feeling great!

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