By Dr. Femi, Club Pilates trainer and doctor of Physical Therapy.
Pilates has been found to be a great form of strengthening for various physical activities; however, the least thought-about activity that would benefit from Pilates is golfing! Due to the high levels of rotational power required from one’s lower extremity and core, Pilates can be utilized to optimize these muscle groups.
Starting with the core, specifically the core rotators such as the obliques, are essential. That’s because you are generating optimal force during a swing. When these muscles are weak, other muscle groups in the core compensate for this, leading many golfers to back injuries.
In regards to hip strength and mobility, golfers need optimal hip joint range of motion as well as stability strength. In order to consistently generate high amounts of force so one could hit a ball with power and accuracy. Lastly, shoulder girdle stability and strength is essential as the upper extremity is the final link to distribute force to one’s golf club for the perfect stroke.
Shown here is an exercise of various moves that are great for improving shoulder girdle, core, and hip strength/endurance. All exercises can be done in 3 sets of 10, and if one doesn’t have a Reformer or can get to a studio, an exercise theraband can be utilized instead.
KNEELING TRUNK ROTATION
Focuses on maintaining head, neck, shoulders, and hands centrally while resisting reformer with oblique/core muscles and helps improve rotational power. Be sure to check with your doctor before performing any exercise.
How to perform:
- Begin by kneeling with knees shoulder width apart.
- Maintain head, neck, and shoulders in the center of the chest.
- On the exhale rotate up and over while keeping hands centrally to head, neck, shoulder alignment.
- Turn and repeat on the other side.
KNEELING SHOT PUT (above)
Focuses on proper shoulder and neck alignment while resisting reformer with oblique/core muscles – helps improve rotational core power and shoulder girdle power.
How to perform:
- Begin by kneeling with knees shoulder width apart.
- Maintain head, neck and shoulders in the center of the chest.
- Bend elbow of arm holding strap/band.
- On the exhale rotate and press through the strapped hand until turned and facing the footbar.
- Turn and repeat on the other side.
