A hole-in-one regimen for golfers

Throwing out your back is common when practicing

By Daisy Carrington, amNewYork Deputy Features Editor | dcarrington@am-ny.com

May 30, 2007

There's nothing as pleasant as the gentle swoosh of a warm summer breeze. Unless, of course, it's actually the sound of an overly enthusiastic golfer missing a shot and throwing out his or her back.

According to Daniel Loigerot, founder of DLFit Pilates Wellness Studio in the West Village, many golfers complain of increased spine discomfort when practicing. To minimize their risk of lower back injury, he suggests they do some back strengthening and stabilization exercises.

Here, Loigerot has designed a routine to make sure golfers can score a hole-in-one without also getting a hernia.

1. Roll-down with twist

Sit with your legs bent and your feet hip width apart. Hold a medicine ball in your hands, keeping your arms at shoulder height. Lifting into your core, pull your belly in and up. Start to roll your spine backward halfway down, keeping your core engaged as you do this. Inhale, then twist to the right. Hold the ball in your left hand, and bring your left arm as far back as you comfortably can while keeping your right arm stretched between your legs. Switch sides and repeat three times on each side.

2. Teaser with twist
Lie on your back while holding a medicine ball. Extend your arms behind you, and keep your legs straight out in front of you. While engaging your core muscles, inhale and raise your arms and legs toward each other. Then exhale and touch your toes with the ball. Lift your arms above your head then bend your knees toward your right shoulder while crossing your arms toward your left hip. Return to the center and switch sides. Repeat the sequence three times on each side.

3. Superman
Lie down on your stomach while holding a medicine ball out in front of you. Place your hands on top of the ball, and engage your abdominal muscles. Pull your navel straight back to your spine, and draw your shoulder blades down toward your hips. Inhale as you prop yourself up, lifting your chest up and lengthening your body from head to toe, bringing your head up last. Keep your arms still on top of the ball as you do this. Exhale as you lower yourself, stretching out long. Repeat the move five to 10 times. Do three sets.

4. Lunge with twist
Stand with your feet hip width apart. Hold a medicine ball in your hands in front of you. Lift your arms above your head while engaging your core. Draw your shoulder blades down to your hips. Take a large step backward with your right foot, bending your knees so your right knee aligns with your right foot and your left knee approaches the floor. Keep your heels lifted. Hold the lunge and rotate your torso. Keep your arms extended as far as you can to the left and maintain hip alignment. Return to starting position and repeat on the other side. Do 10 reps.

5. Plank with twist
Start in a plank position with your hands under your shoulders, your feet and legs parallel, and your abdominal muscles engaged. Your body should form a straight line from head to toe. Without moving your shoulders and arms, inhale and bend your right knee toward your left shoulder, twisting your hips slightly to the left. Exhale and return to starting position. Switch legs, and repeat 10 times on each side.