Classical Pilates – South Africa

ABOUT NATASHA MADEL

Natasha Madel spends her life in pursuit of physical challenges and longevity.

At an early she started dance classes and by the age of fifteen was already dancing lead roles in the Johannesburg Youth Ballet and had travelled as far afield as London and Scotland as a member of the American San Jose Youth Ballet. In spite of these commitments, she achieved Highly Commended or Honours for all her Ceccheti examinations. A great achievement, as experienced dancers tended to shun these examinations. She also completed examinations in modern, national and Greek dancing, achieving excellent results. Elected head prefect in her final year at the Johannesburg Art Ballet Drama School, she matriculated with honours and several distinctions.

Natasha then accepted a position with PACT (Performing Arts ….), South Africa, and danced with the company for two years. She began as a member of the corps de ballet and progressed to a senior dancer in the corps in the space of a few short months. Thereafter her desire to travel could not be contained and she left South Africa for the United Kingdom.

It was in London’s Pineapple Studio, in 1990, that Natasha was first exposed to the Pilates Method. She trained with Romana Kryzanowska and in 2000, was certified as a 2nd Generation international trainer. The next few years were spent, amongst other things, as an entertainer aboard luxury liners, a personal trainer in Johannesburg and training to become one of only 50 master Gyrotonics teachers in the world who studied with Gyrotonics founder Juliu Horvath.

Natasha eventually returned to South Africa to open her own studio in Johannesburg to teach the ‘pure’ method of Pilates. She continues manage The Pilates Studio, an extremely busy and successful studio, instructing and certifying 3rd generation trainers and offering a range of post certification courses.

Pilates Background

1987  Matriculated Head Girl of Johannesburg School of the Arts, 5 distinctions, distinction for Anatomy

1988 Joined PACT Ballet

1990 Introduced to Pilates at Pineapple Dance Studio, London

1991 Danced Chandris Cruise line: South America, Miami, Mexico, Caribbean

1993 Personal trainer for Seawind Cruise line

1994 Qualified as a Fitco Personal Trainer

1995 Teaching Pilates in Johannesburg

2000 Certified as 2nd Generation International Pilates Instructor under Romana Kryzanowska, New York

2000  Helped set up a Pilates studio in Sydney, Australia

2001 Continual education with Sean Gallager

2001 Certified Gyrokenisis under Juliu Horvath, Germany

2003 Master Trainer Gyrotonic, introduced Gyrotonic to South Africa

2004 Certified Gyrotonic Ladder, New York

2005 Certified Gyrotonic, New York

2006 Presented: Pilates training for physiotherapists under Hitech,
Teacher training in Hong Kong

2007 Basic yoga course

2008 Presented: Pilates on the roller course

2009 Presented: Rolling the body course

2010 Presented: Pilates for Children course,

Continual Pilates training Singapore

         Presented: Pilates for Golfers course

Introduction

In my early years as a Pilates teacher, Basil Blecher, a South African expat who was working for Gratz Pilates Equipment, tracked me down in Johannesburg and told me that if I wanted to be a really good Pilates teacher, I should go to New York and train with Romana Kryzanowska. So I did.

It was during my apprenticeship with Romana that I met Peter Fiasca at a dinner. Peter was also busy with his apprenticeship and our dinner conversation soon turned to everything and anything Pilates; about Romana and her strict insistence that each of us develop devotion, humility, passion, individuality and artfulness. We discovered we were like-minded souls, sharing a true passion for the original Pilates method, revelling in the grace and artfulness required to execute a perfect Pilates workout. Before the evening was over we had arranged to train together and this led to Peter and I duetting in the re:AB studio in New York in the subsequent months. I became hooked on the energy of those sessions and my passion and devotion for Pilates grew stronger. I just knew I had to take that passion to South Africa, a country full of its own passions – one of which is golf.

South Africa is fast becoming a world-renowned mecca for golfers; from casual or recreational golfers, to professional tour players. It is estimated that there are nearly 500 000 golfers in South Africa, and whilst there is a new and exciting generation of professional golfers emerging from these numbers, the vast majority of these golfers are weekend warriors.

Golf is a sport, a serious sport, no matter what the player’s level. It requires a certain physical fitness level not only to play better, but also to prevent injury. Sadly most golfers unfit and lack the understanding of the impact their physical condition has on their game, or how improved physical conditioning could vastly improve their game.

It wasn’t long before I realised my golfer clients were equally passionate about their golf. They constantly spoke about wanting the ever-elusive hole-in-one, wanting to hit the ball further and with more precision and generally aiming to be better golfers. I began to focus on using Classical Pilates as a technique to improve their functional fitness, and eventually their golf game. The feedback was encouraging and over the years I have fine-tuned this knowledge into a Pilates for Golfers course.

Pilates and Golf

The game of golf is technically challenging, requiring strong mental skills and specific physical mechanics to prevent injury whilst constantly improving technique. This provides a host of challenges to fitness professionals who train golfers. It is no wonder that Pilates is becoming the perfect tool for this type of training. Pilates teaches physical and practical skills, addresses the mind/body connection and positively influences the quality of a golfer’s game, as well as the longevity of his playing life. Pilates is an exercise programme that co-ordinates the mind and body enabling the one to support the other on the path to overall fitness: ‘sound mind in a sound body” is the goal.

Each one of us has the ability to take control of our own well-being. It begins by becoming aware of our bodies as an integrated part of our creative minds. We were all born with that power. We were all children with active imaginations and this imagination continues to thrive. Sometimes we only need reminding and Pilates is just such a reminder to all those teachers of their power. We hope to show you how to creatively blend the power of your minds with the movement of your bodies in a way that is both efficient and extremely enjoyable.

Correctly executed and mastered to the point of subconscious reaction, these Pilates exercises will reflect grace and balance in the golfer. “Pilates exercises will build a sturdy body and a sound mind, capable of performing everyday tasks with ease and perfection. They also provide tremendous reserve energy for sports, recreation and emergencies” – Return to Life Through Contrology – Joseph H Pilates

In this chapter, we aim to provide the transfer of skills and to practicallyaddress the physical requirements of the golfer. The exercises will address:

  • Muscle balance
  • Flexibility
  • Coordination
  • Strength
  • Endurance
  • Range of motion

The benefits to the golfer are:

  • Co-ordination, posture, balance and alignment are improved
  • Muscle tone is enhanced
  • The vestibular system is strengthened
  • Injury is prevented through core strengthening
  • Muscle flexibility and joint mobility are increased
  • Better sleep due to enhanced proprioception
  • Concentration is optimised

Integration

Pilates is not just about attaining body shape; it is a tool for everyday living – it is in fact a lifestyle choice. What is learnt in the Pilates sessions has impact outside the Pilates studio. It enables the golfer to achieve grace, balance and ease, thus reducing stress levels.

Pilates should be practised in conjunction with other sports for a healthy all-round approach to physical well-being. Learn to use the principles of Pilates as a tool to achieve a lifetime of good health and fitness by incorporating these principles into your daily existence.

Pilates Principles

The Pilates method and exercises are underscored by 6 major principles. Here are a few examples of how the principles will benefit golfers in everyday life:

Concentration: This is where a body movement originates from the mind; it will therefore give golfers the feeling of mind-body connection.

Centering: This is the physical point between the sternum and the pubic bone. Pilates improves strength and endurance at this point. This is highly beneficial to golfers and will assist them in sitting upright at their desk or in front of their computers, for longer. In turn, this encourages breathing correctly.

Control: Control of all movements while maintaining a strong, firm centre. Learning correct postural control will ensure correct execution of the exercises therefore avoiding injury in other activities.

Precision: Work smarter, not harder. This is the integration of centering, control and co-ordination.

Flowing Movement: Work smoothly and efficiently. During exercise, only the muscles needed for the activity should be recruited.

Breathing: Specific breathing is needed to maximize abdominal control and strength. Breathing will assist golfers as oxygen is needed for muscles to work more efficiently. All exercises require breathing to be a focal point to expand the lungs and increase the golfer’s breathing capacity.

What turns an athlete into a super athlete? There are hundreds of different factors tha influence this transition:

  1. Super athletes have an understanding of the essentials and solid foundation
  2. They never stop learning and never stop believing that there is room for improvement
  3. Dedication

Tiger Woods is an excellent example of this kind of dedication. Approximately two years into his professional career, he left the game to go back to basics to revamp his approach to his swing. What did he use to achieve this? Pilates!

Gary Player Quote The harder I practice the luckier I get

At this point you may be asking: How will Pilates improve my golf? Well, Pilates will teach you to engage properly and to use your powerhouse. It will unleash energy and strength you never knew you possessed; and it will lead to improved concentration thus enabling you to achieve maximum control and precision.

Our goal as Pilates’ instructors is to assist golfers to reach their full potential. Few golfers ever achieve a level of success equivalent to the amount of hard work they put into their game. More often than not, their lack of success is the result of physical limitations which prevent them from performing at a level required to excel. Conventional strength training, core conditioning, and other fitness disciplines have not resulted in golfers achieving their perfect swing. Conventional strength training has limitations for golfers because flexibility is not stressed. Flexibility training on its own is not enough either, because strength is also needed to swing a golf club really well.

Thus we have sensibly combined  various movements from Pilates with other forms of exercise, to give golfers the optimal combination of strength, flexibility and speed – all essential to developing the golf swing fully. Pilates provides the best combination possible for both strength and flexibility training and is beneficial to golfers of all handicap levels: professional, low or high handicap or even beginner level. It is the perfect complement to golf.

Multiple exercises have been selected for every part of the golf swing to help increase and strengthen the hip and shoulder turn, improve rotation in the arms, strengthen wrists and forearms and improve cardiovascular fitness. This will result in more consistent play, a faster swing, increased driving distance, improved ball striking ability and trajectory and  better contact and directional control of the ball. Most importantly, Pilates will help limit potential injury.

Pilates should never hurt or be painful

The main aim of the exercises is to create balance in the body. It is a low-stress method of physical and mental conditioning designed to cater to the needs of each individual. The specific combination of these exercises works to correct any muscle imbalances through the use of Contrology. This involves both mental and physical control to attain maximum conditioning. Each exercise is synchronized with a corresponding breathing pattern and is performed with either a rhythm or melodic rhythmical expression, creating gentle or vigorous cardiovascular-aerobic stimulation, depending on the intensity and speed of the execution.

Special attention is paid to increasing the functional capacity of the spine, resulting in a superior and well-proportioned body that is significantly less prone to injuries. It also reduces long-term accumulation of micro trauma the physique obtains, and assists in neuromuscular rejuvenation.

Body Movement

The first level of learning is to understand how the body moves. Starting at this first level, there are three ways the body can move: locomotor, non-locomotor and manipulative. 

  • Locomotor movement allows for moving around an area and includes eight basic movements: walk, run, gallop, slide, jump, hop, leap and skip
  • Locomotor skills are influenced by the golfer’s age, lower-body strength, balance and neurological development from childhood
  • Non-locomotor, or axial, movement includes 14 stationary movements: bending, stretching, twisting, turning, pushing, pulling, rising, callusing, swinging, swaying, dodging, spinning and balancing 
  • Manipulation is the final movement in which the hands or the feet use equipment to perform fine motor and gross skills. Fine motor skills use the hands and fingers and include tying shoe laces, using scissors or writing. Gross motor skills use the large muscles of the legs and arms and are skills used primarily in games and sports such as rolling, kicking or dribbling a soccer ball

Posture

Slouching upsets the equilibrium of the body

Pilates emphasizes the importance of correct posture in order to maintain a strong spine and ease of spinal movement. Correct posture also affects breathing, movement efficiency and energy.

Posture influences the golfers’ body concept, energy and emotional states. For example, when the body starts to slump (slouching by rounding the shoulders), caving in the chest and heart space, stressing the cervical vertebrae as the head droops forward), the body becomes fatigued as its ability to receive oxygen is diminished in this ‘closed-off’, rounded posture.

Starting with younger golfers, it is important for them to understand good posture mechanics. This can be emphasized while sitting at a desk doing work or at a computer. Students can be made aware of how they walk and carry books or backpack that can be extremely heavy and cause injury. Teaching correct lifting mechanics is also important for younger students. Posture is important for life-long health.

The golf stance and swing

Address the Position

Proper posture: bent over from hips, chest arched, neutral pelvis, head on top of tail, suction feet, narrowing of the pelvis, correct stance width for the golf club chosen, square stance, importance of balance, arms hanging and reaching through the 5th line, correct distance from the ball, shoulders down, neutral grip, proper ball position for woods and irons, correct placement of the feet (left leg turned out, right leg square). Feel grounded by slightly pulling the toes up.

Hip and knee movement

Opposition in the legs to support the spiral (primary left leg in back swing and right leg during the down swing), narrowing of the pelvis to create stability and balance, movement starts in the seed centre, (back swing and down swing), scissoring of the legs, weight shift, legs help balance centrifugal force, correct foot action to support balance and the correct hip and knee motion. Legs must completely support the spiral of the spine. Feet support the movement of the hips and knees.

Spiraling the Spine

You are as young as your spine Joseph Pilates Quote

Maintaining the arch and width of the chest during the spiral (the cross of the chest), pelvis remains narrowed and neutral, movement starts in the seed centre (back swing and down swing), closing of the rib cage (connecting the upper body to the lower body), the centre of gravity stays in one place throughout the swing, head and tail remain stacked on top of each other. Posture maintenance: no up, down, forward, or backward movement. Contrast between head and tail during the swing. The spiral is the main power source of the golf swing. Common mistakes that are made by golfers during the spiral include: losing the correct curvature of the spine, losing the width and length of the spine, tilting of the spine and losing the correct angle of the spine.

Arms and wrist action

Scooping of the humerus (upper arm bone), reaching through the 5th line, spiraling of the arms, shoulders stay down, the arms always remain in front of the body through the completed swing, sailor wrist (cocking instead of hinging). Right arm bends during the back swing, while the left arm bends during the down swing. Arms stay connected to the torso throughout the whole swing.

Notes on twisting/spiraling

The benefits of twisting include physiological benefits to the circulatory system and internal organs, structural benefits to the muscular skeletal system and benefits to your consciousness.

The organs are compressed during a twist, pushing blood filled with metabolic by-products and toxins. On releasing the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing.

The twist involves the spine, hips and shoulders. This is affected by a sedentary lifestyle and causes shortening of soft tissue. Muscles, tendons, ligaments and fascia (connective tissue) needs to be stretched a few times a week to prevent shortening and to improve joint mobility. Twisting also helps to maintain the health of the discs and facet joints

Breath
Breathing revitalises the body, steadies the emotions and creates clarity of the mind. Since your state of mind is reflected in the way you breathe, it follows that by controlling the breath, you can learn to control your state of mind.

In Pilates, diaphragmatic breathing is encouraged by cueing deep inhalation, expansion of the rib cage, and navel-to-spine emphasis on the exhalation. This engages the tranversus abdominus to assist with full and complete exhalation.

On the importance of breath during exercise and movement read in my Pilates Breathing and Golf Post

Joseph Pilates suffered with Asthma

Progression

Progression is taught and includes a variety of stable and unstable surfaces. Conventional training generally looks at a stable surface, whereas our training includes unstable surfaces for golfers so the body can work harder, improving balance, control and stability.

The functional training programme we prescribe includes closed kinetic chain exercises; meaning one limb is in a fixed position and in contact with a surface. These closed kinetic chain exercises ensure faster results, with more power, strength, balance and stability than open kinetic chain exercises.

What is Balance?

For every action there is an equal and opposite reaction” – Newton’s 3rd Law of Motion 

  • Balance unites these opposing forces
  • Balance is the tension between standing up and falling down
  • Balance is an invisible centre between the left foot and the right foot
  • If we don’t breathe in, we can’t breathe out -a balance
  • The more fully we move, the more fully we relax-balance
  • Holding on and letting go, thinking and doing, laughing and crying-opposing actions are tempered by balance
Balancing on Balls

To develop strength and balance, teach the Standing Arm Series while standing on balls. This provides an effective strength and balance workout that exercises both the upper and lower body, while improving the golfer’s sense of balance.

Rolling the Beanbag

To develop better body awareness and improve postural security and to develop ocular control and visual discrimination

Standing with good Pilates posture, start off the noodle then step on top of noodle

With control, slowly unwind the cord, lowering the beanbag towards the floor by simultaneously releasing your right hand and bending the wrist backwards as you curl your left hand forwards and away from you.

Imagine raising a sack of priceless diamonds from the bottom of the ocean.

Use control so that you don’t lose them forever

When the beanbag reaches the bottom reverse the action

Don’t allow the shoulders to help the action

Be aware of your posture at all times during the beanbag exercise, stand with your feet rooted into the ground

Keep your stomach scooped in and your hips over your feet

To get the most from this exercise, really work the forearms, wrist and hands, and articulate all the joints as you unwind the weighted bag.

Imagine you are kneading or clay with the actions of your fingers and wrists.

Breathe in and out with a natural rhythm, maintaining your scoop as you continue the alternating patterns, until the beanbag reaches the floor

If the exercise is too difficult for you initially, you have several options for modifying it. You can reduce the weight of the bag, or eliminate the bag altogether in order to concentrate on winding and unwinding the dowel with powerful, effective movements. Over time you can slowly increase the weight of the bag.

What the Pros say…

Taken from the world’s greatest woman golfer, Annika Sorenstam’s new book “Golf Annika’s Way”:

“I have worked hard to craft a swing that’s simple and repeatable, but my workouts have also contributed to my success. My newfound strength gave me endurance to win eight LPGA titles in 2001, eleven in 2002 and six more in 2003. My strength gave me the power to drive the ball more than 270 yards and the confidence to compete against the world’s best male players at the 2003 Colonial.

The results have been amazing. I now hit three of every four par-5’s in two; 10 years ago I hit one of four. I ranked in the LPGA’s top five in driving distances for the first time in 2002, and then led the category in 2003. And I got longer without losing my trademark accuracy, because my training programmed not only made my golf muscles stronger, but also improved my balance, flexibility and rotational power.”

What the amateurs say…

Genevieve Key (New Golfer, Johannesburg, South Africa)

The blink of an eye, a moment in time, and a chance encounter can change your life.

I had been making enquires about Pilates, via Google etc. and had collated so much information that confusion reigned. Meeting Natasha Madel at the gym in Johannesburg South Africa was a turning point in my life. In an objective and factual way she explained about the differences between Classical Pilates method and other forms of Pilates being offered in the market place. I reviewed my research and decided if I was going to put all this effort into an exercise program I wanted the best in South Africa.

I don’t come from a particularly athletic family and also considering I am over 50 I was assailed by doubts as to my capabilities, but from the word go Natasha reassured me that as long as I was prepared to do the work the rewards would come and that the Classical Pilates system was suitable for all ages (see Natasha Madel’s children’s programme)

With great trepidation I arrived at the studio, worried about an old knee injury and other twinges, plus the knowledge that I am quite awkward and clumsy.  Natasha proceeded to put me on an apparatus called The Reformer and that is exactly what it does, it assists the trainer to see where you are weaker in your body movements and gets you to work your body evenly not favouring either side.  What an experience of gangly legs, wrong movements etc. Natasha was incredible with patience and an obvious love and passion for her craft she guided, prodded and challenged me. That first session’s impact was so positive that I have never looked back; I am now in training to be a Classical Pilates Instructor.

Due to my new found confidence, strength and flexibility I was able to achieve a long time dream of playing golf.  I am so thankful for Classical Pilates training.  The demands of golf, concentration, focus, and alignment, precision are incredible. My overriding consideration is that I wanted to stay injury free and enjoy playing the game.

On attending lessons I became aware of the following:

Focus and concentration is essential to remaining consistent through 18 holes.

Hitting hard with no precision and control does not achieve results, but may lead to injury.

Collapsing the back and hunching over restricts movement, flowing control is needed.

Rotation ‘the wind up” is essential, flexibility critical.

Centering the swing and not moving from side to side is key to consistent precision of movement.

Breathing through each swing is essential

What was amazing is the 6 Principles of Pilates align so perfectly with what is needed to achieve a consistent, power driven swing without strain.

The 6 Basic Principals of Pilates

  1. Concentration

With Pilates you are taught to be in the room and work the apparatus and your muscles with focus and concentration. The mind is the coach and the muscles of the body the team you are pulling together.  It is the mind that wills the body will to action.

2. Centering

The various apparatus and exercises show whether you are favouring one side etc. more than the other and whether the large group of muscles in our center called “the powerhouse” are being used.  Physical energy is exerted from your centre to co-ordinate your movements. This builds a strong foundation for all movement.

3. Control

All movements are performed with control and an understanding of the routine. No sloppy or haphazard movements that can lead to injury. Each movement serves a function, and control is at the core.

4. Precision

The ultimate achievement is to do the exercises with consistent precision and be rewarded with visible results. Integration, muscles have a memory so it’s important to get precise otherwise the same errors are repeated and there will be no improvement.

5. Flowing Movement

Flow in the movements, not jerked or strained which could result in injuries. Intuition is essential that you listen to your body and use any modifications that will develop your body to its optimum.

6. Breathing

Breathing correctly and using the breathe to connect to your core will assist in relaxing you and enhancing your ability to do the exercise correctly and connect with “the powerhouse” of energy.

Pilate’s has challenged me to use and extend my body to levels and in ways I would not have thought possible. This has lead to a confidence in movement that has impacted every area of my life and I am very grateful to Natasha to opening my eyes and releasing me from my self-imposed limitations.

Leanne Solarsh – Golfer, Johannesburg, South Africa

I started Pilates 18 months ago and mentioned to my instructor that I didn’t have the nerve to aim for the pin when it was 160 metres away with water between me and the hole, and a bunker on the side of the green protecting it. I used to aim for the bunker and often landed in it. 

As a result of my Pilates training I am able to focus more readily and this has given a mental advantage and the confidence to go for the green. Then there’s my improved strength. I now use my core muscles effectively and with a more relaxed attitude, so I’m able to hit the ball further. Pilates has made me more aware of my posture and therefore my balance and control are better. My flexibility has improved and I apply this to my golf game.

All these positive factors have enabled me to play without injury and I believe I owe this to my Pilates training.

Richard Bruyns (Marcelle’s client)

Context:

57 year old golfer playing amateur tournament golf of a 0-2 handicap. Plays or practices 4-5 times per week.

Need:

Strength and suppleness to maintain swing and distance in the competitive game, as one gets older. Improve my ability to practice solidly at any one session to a 4-hour practice session. Walks about 30km per week so needs to be in really good shape.

How has Pilates helped?

Enormously. Improved rotation around the ball; strength, flexibility and distance has improved. Fitness and strength for demanding tournament golf has improved. Can now easily practice 4 hours at a time and still be strong. Mental ability is improving. Definitely recommend Pilates 3 times per week as this ahs a dramatic effect on strength and suppleness. Also removes all those ‘aches and pains’ which one gets as one gets older. No more back pains, shoulder pains.

The core is the key to golf and getting better, or staying competitive, and Pilates is all about the core. I really think the stronger the core, the better and more consistent the golf swing

Functional Fitness Training. Pilates for Specialized Sports

The brain and the Endocrine, Nervous, and Immune systems all play a part in our emotional well being. When we have a thought or emotion the brain releases neuropeptides that translate that emotion into a physical state. To teach adult golfers that Pilates can really make a difference in helping them control mood swings and to be able to learn how to ground and center themselves on the green. To help in balancing hormones, elevate the spine, and move oxygen through the body. Energy always follow thought and in so doing increases functional strength, flexibility, balanced hormones, increased focus and a strong mental game.

CONNECTING THE CIRCLE:

Electric Circle: seated in a circle Golfers are asked to rate their “emotional electricity” on a scale of 1-10.Are you wired, calm or somewhere in between. What emotions rule you on and off the green? Once they  have connected with what these emotions are that keep them from achieving their personal best in tournaments can they then move to the next step and connect with balancing out the left and right hemispheres of the brain, all can be achieved with a Pilates workout!

.Hundreds: breathing techniques to increase blood flow to the brain.

.Arm circles: adding a greater range of motion to the shoulder joint is key to a more powerful swing

.Reach on the short box: Reach for your dreams; connect with your vision and long term golf goals

.Push through: release stress, let go of frustrations making space for new avenues of improvement in your game

.Pilates stance: Focus, concentration and determination. Help in grounding through the legs and feet, connecting solidly on the green. This serves well when teeing off and more so afterwards. The use of silent affirmations boost the overall mind set, contrology – mind body and spirit, resulting in a new and improved Golfer and game.

.Backward arm: creates greater flexibility in the joints resulting in a deeper rotation allowing to strike through a swing with greater power.

.Twist: the follow through, torso rotation increases the range of motion in the hips and lower back. All these energies the spine sending increased blood flow to the brain stimulating and balancing out hormones.

.Mermaid: asymmetry in Golf as in all one-sided games develops more muscles on the dominant side. Helps stretch out the back, hips, and shoulders balancing out the body.

.Side bend: held longer on the weaker helps compensate for any imbalance

.Rolling like a ball: this assimilates the five abdominal series and rejuvenate the whole body

VISUALIZATION AND IMAGERY

Golfing through the body

A guided visualization that scans the body from head to toe. Move through the body like a full advance reformer workout as you would as if you were playing a round of Golf on your favourite golf course. Notice the sensations and feelings that wash over you as you perform exercise to exercise with minimum of motion just as you “play “that Golf ball. Do you feel tense, frustrated, fatigued, overwhelmed, anxious, nervous, under pressure or do you feel excited, in control, relaxed, confident, and calm. Use your reformer workout and work all those negative thoughts and feelings that do not serve you as a golfer and above all else as a person. As you do a final scan reconnect with your power swing as you sink that last ball in the 18th hole. You have what it takes to use the original Pilates workout to be the best at your game!

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