Pilates Workshops for Golfers
Including: Pilates, stretching, therapy balls, guided meditation for enhanced Golfing performance
Pilates is a full body exercise that works all muscles and is easy on the joints, Golfers of all ages and fitness levels benefit from our Workshops and Classes.
Benefits of Pilates for Golfers
- Less tightening of the neck, head, shoulders, glutes, quads, hamstrings and calves to improve flexibility allowing more fluid movements.
- Increase hip and overall body strength, rotation and stability
- Increase oxygenation and stamina with a diaphragm that is able to fully expand to improve breathing
- Focus on proper movement with better kinaesthetic awareness
- Improve posture to decrease fatigue, with less strain on the body
- Strengthen the core; the trunk, shoulder girdles and pelvis
- Provide faster recovery from injuries
- Precision and control so every muscle is doing its job at the right time
- Prevent injury and improve function on and off the golf course
- More powerful and accurate golf shots.
Tiger Woods believes that the physical conditioning he gets from Pilates gives him an advantage and extra gear.
All of these elements are required for great golf performance.
The consequences of imbalances in stability and mobility of muscles can lead to injury, altered swing path and ball flight, reduced power and distance.
Lee Westwood practiced Pilates after developing nerve dysfunction and pins and needles in his arm – he began practicing Pilates, lost a stone and regained control of his swing.
The golf swing produces a complex combination of joint mobility and stability along with highly controlled coordination of the whole body. Efficient coordination of multiple linked joints is needed to achieve an effective swing path. The golf swing involves a chain through the whole body, the connection from your feet into your calves, through your legs and into your torso, then down the arms into the club which finally connects with the ball. However as it is repeated frequently, think about how many times you repeat this movement throughout the course of a game. Small errors at any point in the chain can cause injury through repetition. An injury may not arise at the point where the problem is, for example a calf strain may actually be due to ineffective recruitment in the Core and Gluteals, therefore the calf muscles are overused.
To give an example of the kinetic chain in action, here are the primary muscles which activate during the swing of a right-handed golfer:
- Quads (front of the thigh) on the right side
- Hamstrings (back of the thigh) on the left side
- Adductors (inner thigh) on the left side
- Glutes (bottom muscles) on the left side
- Rectus abdominis (superficial abdominal muscle) on the right side
- Obliques (middle abdominal muscles) left to right
- Latissimus dorsi (back and shoulder) on the right side
- Pectorals (chest) on the right side
- Rotator cuff (shoulder muscles) right side
And that’s just the muscles around the torso; think also of the foot and calf muscles and the muscles down the arm and into the wrist which all play their role in stabilising and activating the swing.
In addition to the individual muscles activating, there has to be good timing of the activation – control and coordination.
Mobility in the joints underlying the muscles to allow these movements to take place effectively, for example, if the upper back does not have the rotation required to move through the full range of the swing, this can lead to problems elsewhere, such as the lower back and hips. This can be made worse if the core muscles don’t control the move effectively which stabilise the lower back. The muscles themselves need the strength to generate the power to hit the ball at speed and great balance to ensure your body can cope with the demands of the swing.
Golf will develop one side of a muscle group more than the other. This in itself can cause problems by creating muscle imbalances which can cause problems within the game and in everyday life as well.
Swing too far; this can worsen muscular imbalances, for example, not enough core stability coupled with tightness in the rotator cuff.
Golf injuries are broadly categorised as either overuse or traumatic injury.
An overuse injury may arise from even the slightest performance fault which often develops as a consequence of compensations for muscle imbalances, and restrictions of rotation or uncontrolled weight shifting.
Often these problems can be non-painful. However, repeating the movement can lead to injury and reduce performance.
The most common golf injuries are lower back pain, wrist, elbow and shoulder injuries.