PRIVÉ SWISS FITNESS BLOG
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Turn to Pilates to Improve Your Golf Game?

Turn to Pilates to Improve Your Golf Game?

Written by Jenn Konin

Golf requires a balance between both mobility and stability. It involves muscular
strength, flexibility, and concentration. While not a high impact sport, golf can cause
injuries due to its repetitive movements and imbalances in the hips, lower back,
shoulders and extremities, which can cause muscle strain or tears.

To face this challenge, many amateur and pro golfers alike have turned to Pilates
because it is the perfect conditioning program for correcting imbalances, improving your
game and preventing injury.

With an individualized plan on the Pilates apparatus or through mat work, professional
Pilates instruction will include a focus on a mind-body connection and the strengthening
of the core muscles, which are the deep abdominal, back and pelvic floor muscles,
resulting in better posture whereby providing more efficient movement. In strengthening
and lengthening all of the body’s musculature, Pilates will also teach you how to
incorporate spinal and pelvic alignment, which is important because the motion of the
pelvis contributes to not only the power in the golf swing, but the ability to control the
movement as well.

Below are just a few Pilates exercises to help with pelvic stability and a tight back, all
while engaging core muscles to initiate movement and breath to control the movement:

Bridge (pelvic stability): Position your body on your back with your knees bent and feet
flat on the ground no further than hip distance apart. Inhale, tighten your lower
abdominals, squeeze your buttocks and raise your hips off the floor while maintaining
an aligned pelvis. Hold for up to three seconds then exhale, slowly lowering your pelvis
with control back to the floor one vertebra at a time. Repeat up to five times.

Spine Stretch (forward flexion): In a seated position with a straight back, lengthen your
legs out in front, slightly wider than hip distance. Place your hands on your thighs with
palms facing up. Sitting tall, inhale and tighten your lower abdominals lifting up and over
your legs allowing your fingers and head to gently reach toward your feet just enough to
feel a gentle spine stretch and exhale fully. Inhale, roll back up with control to a tall
seated position with an emphasis on stacking your vertebrae one at a time. Repeat up
to five times.

Swan (extension): Position your body lying on your stomach with a long neck out in front
and your nose hovering just above the mat. Your arms are bent in toward your body
with hands placed directly under your shoulders. Legs are straight behind you with all
ten toes on the mat and heals are together (for tight hips legs can be apart). Inhale,
gently press into your hands drawing your abdominals in and up and imagine a golf ball
in front of your nose as you slowly roll the ball away lifting your body into extension.
Think length, not height with your eyes looking beyond your mat, not up. Exhale gently
and fully as you lower your body down to the mat with control. Repeat up to five times.

Golf requires both practice and patience and primarily focuses on balance, focus,
power, performance and form. Pilates also requires practice and patience while
incorporating the six Pilates principles into every single movement: concentration,
control, centering, breath, flow and precision. Pilates can help prevent injuries while
making you feel better and make you stronger while improving your game.

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Fresh Air Workouts

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Staying Mindful During Crisis with Mat Pilates

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Written by Ellen Raftery Henderson International Pilates Day is an annual, international community event celebrated on the first Saturday of May.  The mission is to promote Pilates to the public, spreading awareness of the Pilates method and its benefits to the body.  Many studios offer complimentary classes and sessions, and with the current health pandemic,… Continue Reading

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Pilates and Golf: A Match Made in Heaven!

Pilates and Golf: A Match Made in Heaven!

Written by Dana Brown The long-awaited Spring golf season is finally approaching here in New England. It’s no secret that most professional golfers exercise under the guidance of a trainer to improve their games. Many of them (Tiger Woods, Phil Mickelson, Carin Koch and Annika Sorenstam) are relying on Pilates to perfect their swing, gain… Continue Reading

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Celebrating Heart Health Month

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Written by Kate Wilson-Perez It’s February. It’s a brand new decade and everyone has recovered enough from the holidays to start working towards those healthier lifestyle resolutions!  February is the month we celebrate love with those closest to us for Valentine’s Day and, it is also The National Heart Association’s Heart Health Month. This makes… Continue Reading

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What I’ve Learned from Baby Yoga

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Written by Tracee Dolan I have learned a lot from teaching yoga over the last decade, but I have learned the most from teaching Baby Yoga! Babies have a way of making everything so pure and simple. They approach (most of) life with curiosity and joy, and I try to conjure a little bit of that into my… Continue Reading

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Reversing the Physical Effects of Technology

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Written by Shelley Kapitulik We all spend too many hours a day in front of a screen – whether it’s a computer, smartphone or tablet. Forget what it’s doing to your eyes; we’re hearing more of our clients complaining of neck and back pain as a result of spending so much time hunched forward tending… Continue Reading

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New Year, New You….Get on Track and Stay on Track!

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Written by Dana Brown The New Year is the perfect time to reflect on the past and set goals for the future. Many people will set fitness related goals, only to fall back into unhealthy patterns within the first two weeks. The reasons for giving up are as unique as the individual, but more often… Continue Reading

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Stay FIT with HIIT this Holiday Season

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Written by Melissa Bonner The sights, shopping stress, and especially the smells that make up the “most wonderful time of the year” can make it a real challenge to keep up with your fitness goals. While we might all want to act like Santa come Dec. 26th – stuffed with cookies, napping in a big… Continue Reading

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Meet Me at the Barre!

Meet Me at the Barre!

Written by Joanne Platanos What is Barre? Barre stems from ballet, but you don’t have to be a dancer!  It is a fusion of ballet, pilates and yoga with added cardio blasts choregraphed to fun, energetic music.  The class is designed using proper alignment for safety and incorporates cardio, strength training, balance and core exercises targeting… Continue Reading

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Fitness Friday: Bring Pilates to the Office to Mark Joseph Pilates’ Birthday

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Fitness Friday: Namaste – It’s National Yoga Month!

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Written by Lori Wallace   September is an introduction to Fall with warm days, cooler nights and the leaves beginning to change color. Autumn brings our attention to the change of seasons and invites us to explore self-reflection, balance, comfort and letting go. This seems perfectly fitting that September is National Yoga Month and I… Continue Reading

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It’s All About the Core

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Written by Dana Brown   If you’re like many women, you really WANT to workout but with so many other responsibilities, it can take a back-burner. I get it – life gets in the way – but the good news is that you can squeeze in easy exercises that target the most commonly complained about… Continue Reading

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Written by Dana Brown   When it comes to weight loss, there is no such thing as a “quick fix”. Losing weight comes down to achieving a consistent calorie deficit – burning more calories than you consume. 1 lb. of fat is the equivalent to 3500 calories so in order to lose 1 lb. of… Continue Reading

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Taking Pilates On Vacation!

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Written by Shelley Kapitulik   It’s that time of year we’ve all been waiting for – long weekends on the Cape, sightseeing through Europe, relaxing on a beach in the Caribbean – summer vacation!  Vacation is meant to be a time to unwind and relax, but it’s hard to turn-off and completely take a break… Continue Reading

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Why the Hype Over Foam Rolling?

Why the Hype Over Foam Rolling?

Written by Paula Lester   Foam Rollers are all the rage – we see them in different colors and sizes at the gym and they are even available in travel sizes to take them on-the-go.  So what’s the hype with roam rolling?    Foam rolling is an important piece of the health and wellness “puzzle”… Continue Reading

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Stretch Out Over Spring Break

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Written by Traci Costanzo   Spring Break is an exciting time to say goodbye to winter and move into the season of new beginnings, renewal and growth.  There is nothing quite like the magic of travel. We love taking a break from our inboxes and to-do lists, and simply relax.      With excitement, we pack… Continue Reading

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Pilates 101 – Daily Movement for the Mind, Body and Spirit

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Written by Kristine Ciardiello   Joseph Pilates once said: “A man is as young as his spinal column.”  Each day brings us an opportunity to move our bodies and this movement should be viewed as the “fountain of youth.”  Daily movement can be defined as a morning walk, swim, bike ride, gym class, stroll around… Continue Reading

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Meet Me at the Barre!

Meet Me at the Barre!

Written by Joanne Platanos   What is Barre? Barre stems from ballet, but you don’t have to be a dancer! It is a fusion of ballet, pilates and yoga with added cardio blasts choregraphed to fun, energetic music. The class is designed using proper alignment for safety and incorporates cardio, strength training, balance and core… Continue Reading

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Practice Self-Care

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Written by Dana Brown   Taking care of yourself doesn’t end with eating well and exercising. Self-care is the buzzword for 2019 to integrate into your health and wellness regimen. The mind, body and spirit work together to create a whole, balanced person. Most of us are physically affected by how we handle stress. The… Continue Reading

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Written by Jenn Konin   Shoveling snow can be very strenuous and, while it is a great way to burn some calories, can cause unwanted back pain or other serious health issues if done incorrectly. It is a good idea to warm your muscles for five to ten minutes before heading out, stay hydrated and… Continue Reading

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Fitness Friday: Why the Hype Over HIIT?

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Written by Athena Thompson   In a world of never-ending information and trends in the fitness industry, it’s easy to get confused.  Should we jump, run, bike, lift weights or swim? Should we do all of it, or none? Not knowing what to do, or when, or how, is when we get frustrated, that frustration… Continue Reading

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Keeping Up With Your Workout Routine When The Kids Are Home….sNOw Excuses!

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Written by Melissa Bonner   Listen, we all know what’s coming – the inevitable New England snowpocalypse! And with that comes all the dreaded snow days. Kids are home from school and you have a workout routine to keep up. It’s very easy to get in the “well, I’m stuck at home so I have… Continue Reading

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Mindful Meditation & Yoga Tips for a Calm(‘ish) Holiday Season

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Written by Tracee Dolan   We are entering the busiest time of year, where we are running around, preparing family meals, buying gifts, hosting holiday parties and seeing friends and family.  Stress levels reach high levels, but what can you do to stay calm and enjoy this wonderful time of year?   BE PRESENT:  As… Continue Reading

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Staying Fit and Injury Free on the Slopes this Winter

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Written by Paula Lester   With the Winter season fast approaching, it’s a much-anticipated time for skiers and snowboarders to get outside and hit the slopes!   Whether on the mountain for fun or as a competitive athlete, it is essential to train your body to ensure the best performance, but most importantly, to be… Continue Reading

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‘Tis the Season for the Workout Blues

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Written by Dana Brown   The holiday season is upon us and your schedule is most likely filling up with family obligations, holiday parties, cooking, traveling and shopping! We all know the importance of exercise for mental and physical health – but it’s no surprise that workouts tend to take a back burner when life… Continue Reading

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