Pilates for Golfers

Copyright (c) 2011 Claudel Kuek

Out of any body conditioning and physical training method, we seek three things; strength, flexibility and cardiovascular conditioning. A terrific fitness programme will provide you with these three important components. Pilates is highly sought after because it provides all trainees with these benefits, teaching you also to combine art with technique and form with function. Pilates is steeped in the science of physiology and in the art of body movement. Using the principles of Pilates in your chosen favourite sport (golf anyone?) can make the difference between good and great!

Pilates teaches your body to work intelligently and effectively. Specifically for golfers, Pilates helps to create symmetry and coordination in your body, improve your muscular endurance and increase your range of motion. With regular practice of Pilates, golfers will get to experience enhanced balance, improved core and hip stability, increased flexibility, extra strength in the powerhouse, a wider range-of-motion, and effective breathing patterns. Pilates exercises establish coordinated muscle-firing by retraining core muscles, including deep stabilizers, hip flexors and extensors, hip abductors and adductors, and spinal flexors, extensors and rotators.

Pilates with its emphasis on controlled movements, concentration and centering of focus, precision of movement, continuous flow of motion and proper breathing will help the golfer achieve fluid motion, precision, accuracy and power in their every swing. Interestingly, both Pilates and golf share the same core principles and both are mind-body conditioning activities.

How does Pilates help the golfer? Your Pilates sessions will help strengthen your back, give you increased core stability, improve your range of rotation motion, develop a stronger balance in you.. So you will hit the ball farther, hit the ball straighter, feel great after each golf game and extend your golf-playing years!

Pilates works with you to correct any physical limitations such as the lack of flexibility, the lack of core strength, poor rotation, hip or shoulder instability, hip or leg weakness, wrist or forearm weakness.

Here are three simple Pilates exercises for you to try at home. Although every golfer has individual needs, these exercises should be a part of every golfer's routine.

Swimming (thoracic extension, stabilize hips and strengthen back extensors)

Lie face down on the mat with legs together and arms reaching forward. Inhale as you slowly lift right arm and left leg off mat as high as you can (extending fully your arms and legs away from each other in opposite directions). Hold for one count and then lower to start as you exhale. Repeat on opposite side and work up to 12 reps on each side.

Leg circles (stabilize hips, stretch hamstrings, control hip flexors and lengthen hip abductors)

Lie on your back with arms out in a T-position. Legs are together, straight and slightly pointed. Exhale as you bend one leg in toward your chest and straighten it upward, perpendicular to the floor, foot flexed. Keep other leg and pelvis on the mat quiet and stable. Inhale as you circle the raised leg inward past the centre of your body, then down and around. Make your circle only as big as you can without moving your hips and pelvis. Exhale on the next circle, alternating the breathing on each circle. Repeat 10 times before switching to the other leg.

Bridge (strengthen hamstrings, stabilize pelvic-lumbar region, improve back extensor control)

Lie face-up on the floor, knees bent, feet resting on the floor, arms relaxed at your sides. Inhale to prepare, exhale as you engage your abdominals curling your tailbone and the rest of your spine off the floor until your shoulders, hips and knees form a straight line. Inhale to stay in this position. On the exhale, lift one foot slightly off the floor without shifting or dropping your hips. Engage the shoulders to support and accentuate the upper and middle back work. Inhale to return the raised foot to the floor and exhale to lift the other foot off. Keep the pelvis level and stable throughout. Inhale as you lower this foot and exhale to lower both hips back to the floor. Repeat this 8 times.

Sign up for a Pilates Golfers class to improve your every golf swing, prevent injury and increase your overall performance.

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