The Professional Golf Association describes Pilates and golf as a "perfect match," and claims that Tiger Woods and Annika Sorenstam practice the method to improve their games and prevent injuries. The complex, full-body movements used in the golf swing require strength, flexibility, core muscle initiation and shoulder girdle stability. Pilates, originally called "Contrology" because of its fluid, precise movements, enhances all of these golf-specific aspects of fitness.
Shoulder Blade Stability
Upper back misalignment causes the shoulders to hike toward the ears, creating upper body muscular tension and decreasing range of motion. The Pilates shoulder blade stabilization exercise increases upper body awareness and releases shoulder tension. Lie supine with your knees bent, your feet flat on the floor, your arms extended and reaching toward the ceiling with your palms facing each other. Inhale, keep your head on the mat and lift your shoulder blades from the floor. Exhale and return your shoulder blades to the mat. Perform five repetitions, and then reverse the movement's direction. Inhale and squeeze your shoulder blades toward each other, as if catching a pencil between them. Exhale and return to the start. Initiate movements for both exercises from the upper back, keeping the hands equidistant at all times.
Hip Twist and Spinal Rotation
This sequence integrates hip, oblique, arm and shoulder movements in a golf-specific pattern. Lie supine with your arms extended to the side and resting on the floor at shoulder height. Lift your bent legs from the floor, keeping your shins parallel to the ceiling and your calves parallel to the floor. Inhale to prepare. Exhale and drop both legs to the floor to the left, letting your right leg rest on top of your left. Leave your legs in this position. Inhale and raise your right arm toward the ceiling. Exhale and reach your right arm to the left, folding your ribs so that your right hand is on top of the left, and you are lying on your left side. Inhale, open the right side of your rib cage and return the right arm to the starting position. Exhale, and push your right hip into the mat to return your hips to center. Repeat the sequence four times on each side.
Roll Back and Twist
The "roll back and twist" strengthens the obliques, which are the muscles that make an "X" across your abdomen. Sit in an upright position with bent knees and feet flat on the floor. Hold a weighted medicine ball with both hands. Inhale to prepare. Exhale and roll back to a "c-curve" position, with your lower back on the floor but your middle and upper back off the floor. Inhale and pause. Exhale and rotate your upper torso to the right. Inhale and return to center. Perform 10 repetitions, or five on each side. Add challenge by lifting your heels. As you twist your upper torso to the right, drop your legs to the left. Repeat in the other direction.
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