Many of the basic Pilates principles, including breathing, centering, core activation, concentration and fluid and precise movement can be applied to the golf swing. This may explain its popularity with professional golfers such as Tiger Woods, Annika Sorrenstam and Rich Beam, who realize that the complexity of the golf swing lends itself to Pilates training. The perfect swing requires functional strength and dynamic flexibility. Pilates exercise does not create large, bulky muscles. Instead, it develops just enough strength to swing the club with power and precision while enhancing flexibility in motion. Furthermore, the postural improvements gained from Pilates practice can improve efficiency.
Warm-Up
Step 1
Perform this Pilates warm-up sequence to enhance upper-body alignment. Lie on your back on an exercise mat with your knees bent, your feet flat on the floor and your hands by your sides with your palms facing down.
Step 2
Inhale and slide your shoulders up toward your ears. Exhale and slide them down, decreasing the distance between your shoulders and your ears. Perform five repetitions.
Step 3
Turn your palms toward each other, raise your arms to chest height and reach your fingers toward the ceiling.
Step 4
Inhale, lift your shoulder blades and reach your fingers toward the ceiling. Your head remains on the mat. Do not let your shoulders hike toward your ears. Exhale to return. Perform five repetitions.
Step 5
Lie on your right side with your knees bent. Extend your arms in front of you and place your left palm over your right. Inhale and reach the left arm back toward the ceiling.
Step 6
Inhale and reach your left arm toward the ceiling. Exhale and use your obliques to rotate your upper torso so that your left arm moves to the side and your chest opens toward the ceiling. Allow your head to roll in the direction of the movement.
Step 7
Exhale and return. Perform five repetitions, and then change sides. This exercise teaches the connection between the movements of the obliques and the movements of the arms.
Strengthening Exercises
Step 1
Perform these exercise to strengthen the obliques, while enhancing the hip and shoulder flexibility needed for golf.
Step 2
Lie on your back with your knees bent and your arms extended at shoulder level with your palms facing down. Lift your legs so that they are in a tabletop position, with your shins parallel to the ceiling and calves parallel to the floor.
Step 3
Inhale to prepare. As you exhale, engage your core, and drop your legs toward your right shoulder. Keep your left shoulder flat on the mat. Inhale and hold, with your legs hovering about an inch from the floor.
Step 4
Exhale and push your left hip back into the mat to return to center. Repeat to the other side. Perform eight repetitions, or four to each side.
Step 5
Sit in an upright position on an exercise mat. Open your legs to the width of the mat, and extend your arms to the side at shoulder height. Inhale and use your obliques to rotate your upper body so that you are facing your right leg.
Step 6
Exhale, lower your torso and reach your left hand toward your right little toe. Reach your right arm behind your body and rotate it so that the palm faces the ceiling.
Step 7
Keep facing right as you inhale and straighten your back. Exhale and return to the starting position. Perform eight repetitions, or four to each side.
Tips and Warnings
- For best results, perform these exercise in the sequence that they are listed. If you have tight hip flexors, perform the seated exercises while sitting on a stability ball.
- The seated exercise is not designed for inner thigh flexibility. Do not open your legs any wider than the width of the mat.
Things You'll Need
- Exercise mat
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