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PILATES FOR GOLF : Practising Pilates regularly can help dramatically improve your golf swing!

Practising Pilates regularly can help dramatically improve your golf swing whilst also reducing the risk of injuries commonly associated with this sport.

Golf, requires core stability in order to hold a position long enough to play through a shot rather than allowing the body to buckle or twist.

golf and pilates hong kong

By targeting the deep postural muscles, Pilates builds up strength from the inside out making it easier to power movements from the body’s core.

During a golf game the player is constantly bending forward and twisting to one side only causing the same muscles to be used over and over again.

This upsets the body’s muscle balance.

Pilates helps to balance out the body against the forces of the swing. It helps to create less torque in the spine because you learn to swing from your center and not from your limbs Pilates re- educates muscles to work more efficiently, restoring balance and natural, normal movement patterns.

Golf, like pilates is about ‘core strength’. In both cases, all movements originating and being powered from the body’s centre or ‘Powerhouse’ as Joseph Pilates himself called it.

Practising Pilates helps to strengthen the body’s key stabilising muscles : The Transverse abdominals and pelvic floor muscles.

Golf, like Pilates requires precision.

A small adjustment of a golfer’s shoulder flexibility can be the difference between a drive from the tee veering onto the rough or going straight onto the green.

Pilates requires focus to achieve precision in each exercise.

Conscious control of movement enhances body awareness. It is one of the preferred exercise regimes of many professional golfers today.

Devotees include Tiger Woods, David Duval, Andrew McGee, Grace Park and Annika Sorenstam, among many others.

Just 2 hours of Pilates a week could make all the difference to your golf technique !

General info related to activity of pilates Studio

RH+STUDIO : Precise Intelligent Exercise : General Info

Pilates aims to improve posture and increase flexibility through controlled strengthening and stretching exercises. In particular the exercises work the abdominal muscles and pelvic floor, helping to create a centre of balance for the body, improving core-muscle tone and alignment.

The pelvic floor. What does it do? How to strengthen Pelvic floor muscles...

The pelvic floor is a layer of muscle that stretches from your pubic bone in the front to your tailbone at the back, forming the ‘floor’ of the pelvis.

What does it do?

A toned pelvic floor :

*Supports the pelvic organs ( bladder uterus and bowel ).

*Helps close off the bladder and bowel outlets to prevent leakage.

*Contributes to sexual response and orgasm.

Factors contributing to pelvic floor weakness:

Pregnancy.
Childbirth.
Straining to empty the bladder or bowel.
Constipation.
Persistent heavy lifting.
Chronic cough.
Being over weight.
Lack of general fitness.

How to strengthen Pelvic floor muscles...

Start by being able to identify the pelvic floor muscles.

As you are reading this, sit comfortably and try contracting the muscles you use when you want to stop the flow of urine.

After contracting them feel them draw up inside you like you are ‘sucking up through a straw’!

This is a simple exercise that you can do at any time any where!

An extremely effective way of strengthening the Pelvic floor muscles is by learning and practicing PILATES.

The slow controlled movements focus on strengthening the body’s core, in particular the pelvic floor.

At the same time with regular practice, the exercises help to achieve a leaner more streamlined body shape!

NO PAIN NO GAIN ? Must we exercise to the point of pain to get results !

We've all heard of the expression 'no pain no gain' when it comes to exercise - but is this true?

Must we exercise to the point of pain to get results?

Pain is your body's way of telling you that there is something wrong, but not all pain is bad. Many people seek out exercise that gives them the 'good pain factor' as they like to feel that they have worked themselves hard.

How do we distinguish good pain from bad pain?

Here are a couple of pointers...

Good pain feels like a moderate to strong burning sensation in the muscles you are working and should go away within minutes to 2 days after exercise.

Any sharp, shooting or electric like pains in the muscle or swollen, aching or throbbing joints is bad pain.

During a Pilates class many people experience a moderate amount of burning in certain muscle groups and possibly mild to moderate discomfort during stretches ( depending on flexibility ).

Muscular soreness a day or 2 after the class is sometimes felt but will usually ease up with movement or by taking hot shower or bath.

People often say they can feel they've worked there stomach muscles if they laugh or cough the day after a class!

Any 'creaks cracks or crunches' felt during exercises ( although they don't sound too good ) are nothing to worry about as long as they aren't painful.

Pilates helps condition your body without punishing it - there is no bouncing, jarring or stress to your body.

The emphasis is on the quality of the movement and not the number of repetitions.

Pilates is the perfect way to help avoid 'bad pain' during other forms of exercise because you retrain your body to move more efficiently.

I asked a few people how they felt immediately after a Pilates class and here were some of the responses: "taller", "I feel like I've just had a massage", "energised and alert", "I feel like my body has been worked in the right way", "muscles worked and more aware of how I'm standing"

WHY NOT GIVE IT A TRY?

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PILATES | HONG KONG | Ruth HOGG plus STUDIO

A Hong Kong based company, RH+STUDIO | Ruth HOGG plus STUDIOS was established in 2004.

pilates hong kong

From the beginning RH+STUDIO : Pilates Mat Classes by Ruth : was a runway success that caught on through enthusiastic, word-of-mouth recommendation and since then it has consistently been one of the leading, most popular and busiest pilates community in Hong Kong!

We help you to create body awareness and develop a more streamlined shape. Flexible venues in Central, Wanchai, Pokfulam, Mid-Levels. Pilates focuses on improving posture through strengthening your core muscles - abdominals, pelvic floor etc. CALL Pilates Studio Hong Kong +852 28550051 for Inquiry ! Email : pilates [ at ] rhplus-studio [ dot ] com !

The Secret to a balanced body & mind !

We are The Leading Pilates Community in Hong Kong !

Introduction to PILATES by Ruth

Q&A with Ruth!

When did you first become interested in Pilates?
What sparked that interest?

I first came across Pilates during my dance training at the Royal Academy of Dance college in London from 1995 – 1998.
What first struck me about Pilates was that it just felt sooooo good and right for my body ! I came away from class feeling lighter and taller and happy ! I could relate it to my classical dance training. It really helped me improve my technique and also prevent injury.

What is your own personal fitness routine like?

I swim 3 times a week for around 40 minutes, alternating between breastroke and front crawl. I do my own Pilates practise 2 or 3 times a week and attend another teacher’s Pilates class. I’m constantly learning from other teachers, plus it feels so good to be taught when you’re used to teaching so many classes !

What would you define as the most important benefit of doing Pilates?

I think the most important benefit of doing pilates is gaining an awareness of your body. Other important benefits are better posture, longer & leaner muscles and more ‘zest for life’ !

How can we incorporate Pilates into everyday life and other fitness activities ?

You can easily incorporate Pilates into everyday life activities. For example with continued practise you’ll soon start to be more conscious about how you’re sitting and standing. You’ll notice more when you slump in front of your computer ! In Pilates you’ll learn about the muscles responsible for keeping good posture and start to use them. For example by learning to use your core and upper back muscles you’ll be able to keep your shoulders more open and spine more upright whether walking, standing or sitting.
Pilates is great for enhancing other sports techniques as you learn to use your muscles more efficiently.
Many students comment on how they now apply what they learn in Pilates to when they go for a run, carry their children, dance and even sleep !

Many people are accustomed to the traditional ‘No Pain No Gain’ way of thinking when it comes to exercise. Does this apply to Pilates ?

I like to think of it as ‘No pain all gain’ or less is more when it comes to Pilates exercises.
Although many students do feel like they’ve worked hard after a Pilates class and often feel various muscles aching the next day – all the exercises are done with precision, control and in correct alignment and only a few repetitions are performed rather than straining to do as many repetitions as possible and losing form.

"A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy callisthenics or forced contortion." Joseph Pilates

What 3 tips would you give for leading a healthy balanced lifestyle ?

Taking up Pilates (of course !) but not just as an exercise… as a way of life. Actually this sounds more difficult than it actually is… once you get into Pilates you’ll start to integrate it into your life by being more aware of your posture and how you move. It has positive effects on you mentally as well as physically as it gives you that feel good factor and zest for life !
BALANCE between work rest and play. Making sure you set time aside to do something for yourself whether it’s something like reading a book, joining some kind of class or learning something new.
Eating a balanced diet & drinking lots of water … not restricting yourself from things like wine and chocolate cake but just not going overboard !
I know you said 3 tips but here’s an extra one – LAUGHING  It keeps the happy hormones flowing !

Joseph Pilates definition of Fitness :

"the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure "

What am I paying for ?

You only get one body … that’s why taking Pilates classes from a certified, experienced instructor is well worth the investment.

To become a fully certified Pilates teacher requires expansive training lasting between one to two years followed by continuous education once certified.

The training includes :
learning and breaking down around 500 exercises,
Modifications and progressions
Anatomy,
Kinesiology
400-600 hours of self practice and observation
Learning about speciality ares such as Pre & Post Pregnancy, elderly clients, hip, knee and neck pathologies as well as conditions of the spine such as scoliosis, disc problems and stenosis.

The training doesn’t stop once certified – a good teacher develops more skills through years of experience and continual education.

Ruth trained and is certified with Polestar – an organisation established in 1992 which offers teacher training programs, continuing education courses and workshops designed for fitness and healthcare proffessionals of all experience levels. Ruth regularly participates in courses in HK and also the annual Polestar Asia Pilates convention.

PILATES | PRECISE INTELLIGENT EXERCISE !