Perfect balance of Body and Mind is that quality in civilized man who not only gives him superiority over the savage and animal kingdom but furnishes him with all the physical and mental powers that are indispensable for attaining the goal of humankind––Health and Happiness.
Joseph H. Pilates, The Art of Contrology
German born Joseph Pilates developed his art of Contrology in the early 1900s, studying anatomy and physical training. He continued to improve his methods into the 1960s by combining the best of yoga, Eastern and Western exercise methods, mental relaxation, martial arts, and breathing to maximize strength and flexibility. In England during World War I he developed a therapeutic fitness program to rehabilitate patients. After the War he trained the Hamburg Police Force before immigrating to the U.S. and opening his own studio in New York City. Though many of his early clients were dancers, the popularity of his system has increased to include actors, athletes, and the general public. Pilates is now one of the fastest growing fitness systems in the world.
The Pilates method of exercise helps to lengthen and strengthen muscles while building a uniformly developed body, focusing on core strength––abs, gluteals, lower back, pelvic muscles, and inner thighs. Pilates demands integration of breath, control, flexibility, strength, precision, and body awareness using those core muscles as the power center or unit of strength. Pilates trains the body and mind to work for overall fitness, to build strength without bulking up, to reshape the body using correct biomechanics and alignment principles, and to employ mental focus and precise movement, Rather than using the superficial muscles, it strengthens the deep muscles that protect the spine. The perfect activity to strengthen and elongate muscles, rehabilitate from an injury, or train for an athletic event, Pilates has been used by athletes and dancers for over 80 years and is becoming the gold standard method of physical training for golfers and other intelligent individuals.
Pilates mat work involves strength and flexibility exercises done supine, prone, sitting, and standing. The mat requires no equipment and can be done anywhere. Joseph Pilates also developed machines and equipment to work the body in various other ways that challenge balance and coordination while lengthening and strengthening muscles. Hundreds of exercises can be done using the Universal Reformer, Cadillac, Chair, Barrels, Magic Circle, and now the Theraband, foam roller, and Stability Ball. Individualized instruction by a qualified specialist is critical.
If you are reading this article, chances are you are one of the 30% of Americans who enjoys playing golf. According to the National Golf Foundation, there are 12.8 million adult core golfers in the U.S. as of 2004 (about 13% of the U.S. population); there are an additional 14.6 million “occasional golfers” and another 2.9 million junior golfers. These numbers grow exponentially when viewed internationally, with Asia being the fastest growing golf market. Golfers spend a lot of time and money trying to improve their game, but the most important improvement is found in the body and mind of the golfer. Let’s face it, you like playing golf, but you LOVE playing golf really well.
Most of the professional golfers on the PGA tours are exercising to improve their bodies and their games, and many of them (Tiger Woods, Annika Sorenstam, Rich Beam) are using Pilates. Golfers of all levels find that consistent Pilates practice quickly improves their games and reduces pain and injuries.
The golf swing is a complex, asymmetrical, full body movement which can be divided into four phases: backswing, downswing, acceleration through Impact, and follow-through. For the right handed (left side dominant) swing, the left or leading side of the body is more commonly injured than the right or trailing side, and vice versa Golf stresses the body in unique ways that can lead to acute and chronic injuries. Luckily, preventive measures can minimize golf-related injuries of the back, shoulders, elbows, hands, and wrists. For example, rotating the shoulder and hip a similar amount during the backswing and keeping the spine vertical during the follow-through can reduce lower back strain, and improved swing mechanics can relieve wrist and elbow pain. Proper mechanics and swing plane require strength, flexibility, and a strong core, all of which can be attained through as little as 15 minutes a day of specific golf Pilates exercises combined with the technical advice of a PGA certified Golf Professional.
•Pilates improves concentration; it requires a great amount of focus––and so does golf.
•Pilates focuses on stability so that balance is improved. Poor balance in a golf swing results in poor performance.
• Pilates teaches you to breathe correctly.
• Pilates improves "muscle recruitment" – one of the most important – and most often overlooked – benefits of Pilates. Muscles work better in concert and synergy. With proper training, any motion becomes more efficient, from sitting to standing up, walking to swinging a golf club.
•Pilates exercises produce improved quality and increased efficiency in movement by teaching your body to use the right muscles to do the job, and those muscles perform in the right order. Your body will use a stronger muscle –– whatever muscle is available to help –– while swinging the club if the one it is supposed to use is too weak, fatigued, or lacks balance. Although the “gentlemen’s” game of Golf is the antithesis of CHEATING, if your core can't support you sufficiently during the golf swing, your body will cheat by using whatever muscle is available to help – even if it’s the wrong one. That's the reason you begin to ache. Pilates exercises train the body to use the right muscles to do the job; to use no more than is needed to produce quality and efficient movement––as much as necessary, as little as possible.
• Pilates balances both sides of the body. There is nothing natural or symmetrical about the golf swing. Constantly moving in ways that unbalance the body leads to stresses, strains, and imbalances. Every sport has it’s own particular physical liabilities; Pilates counteracts those liabilities and rebalances the body.
•Pilates retrains the body to overcome its natural tendencies and compensations, which may result in lower scores, longer and more consistent drives, and reduced risk of injuries.
Pilates focuses on strengthening abdominal, trunk, and pelvic muscles so they become the control center of the body from which all movement stems. It helps build a uniformly developed body with improved alignment and stability, increased strength, and flexibility.
Using the core as the power center allows the body to move safely through flexibility, conditioning, and resistance activities. Core stability allows the golfer to move with economy, grace, and balance. Exercises related to the golf swing focus on stretching, strengthening, and proper warm-up.
As effective as Pilates is for retraining the body, no amount of Pilates or any other “workout” regimen can compensate for poor skill and technique during the golf swing. Practicing proper swing technique is essential, and working with a good teaching golf professional will be beneficial for improving your skill level. Augmenting the skill specific practice with Pilates will ultimately improve performance.
There are 6 basic principles in performing Pilates exercises.
While Pilates exercise has been around since the First World War, it has only recently become popular in the golfing world. One reason why the Pilates method is so perfectly suited to golf fitness has to do with the theoretical principles behind the exercises.
In the same way that Dr. Greg Rose has categorized golf fitness training into 7 physical performance factors, Joseph Pilates categorized 6 movement principles that are crucial to physical fitness and athletic performance. As you will see, the Pilates principles are directly related to the Golfer’s performance factors.
Pilates Principle #1--Breathing (mobility, core stability/rotation & dynamic posture, cardiovascular fitness)
As in golf, each Pilates movement “rides” on the breath. When we hold our breath our muscles tighten, and tight muscles are slow muscles that are not good for your golf game. By learning to inhale and exhale fully as you practice Pilates, you will facilitate breathing during play, pre-shot routines, and perhaps your swing. The better you breathe the more oxygen gets pumped around in your bloodstream and the easier it is to engage in cardiovascular activities.
Try this when you are at the driving range--Inhale on take away to top of back swing, exhale from top of back swing to impact and follow through. As you breathe deeply you stretch and strengthen the muscles between the ribs, the obliques wrapping around your ribs, the transversus abdominus “corset” around your whole midsection, your diaphragm & pelvic floor, and the small multifidus muscles that connect your vertebrae and help stabilize your lower back. These muscles are responsible for your ability to keep your pelvis still, turn and rotate the ribcage in back swing to follow through, and not hurt your back in the process.
Pilates Principle #2--Centering (stability, balance/static posture, power, mobility/flexibility)
The center core (proximal) activates before the movement (distal) of the arms or legs. Proximal stability must occur before distal activation. This means that the golf swing is initiated from the center of your body, three to four fingers below your navel. When you swing through the ball from your core or center the arms, wrists and club follow effortlessly.
In each Pilates exercise you are aware of the primacy of this center core and it becomes ever easier to engage these muscles. Eventually every shot or putt initiates from that same center core. This is where you find the consistent and repeatable swing. All of your movement is generated from the same place, every time, and every stroke.
Pilates Principle #3--Concentration (focus, power, coordination)
By performing Pilates movements with concentration and focus, you train your attention. You train in the Zone while doing Pilates so that when you need the Zone in golf it is familiar territory. In Pilates we are mindful of the quality of movement rather than the quantity. This idea is the mind-body connection at work. The hierarchy of movement is: attention, intention, breath and movement initiation.
Pilates Principle #4--Control (balance, core stability, posture, power)
In Pilates we use control to mean both muscle (body) and mental (mind) control. Control is a learned skill. You cannot force control with effort, but rather consistent attention and practice (just like golf).
Control of the body equals control of both the swing and club simultaneously. Does your body respond the way you want it to while exercising or playing golf? Practicing control of any coordinated movement will translate to your game. In essence, when performing Pilates exercises with control you are practicing golf swings with control. They are both movements of the whole body that start from the ground up and spiral in rotation to finish.
Pilates principle #5--Fluidity (flexibility/mobility, rotation, dynamic posture, coordination)
Each Pilates exercise is coordinated with breath, rhythm, and tempo. Each exercise has a flow and sequence using only as much energy as necessary to produce the maximum or minimum energy or force. This is efficienct, flowing, rhythmic movement that will transfer to your golf swing.
Pilates Principle #6--Alignment.
As there is specific body alignment in golf, there is a specific body alignment for each Pilates exercise. Correct alignment in the body during Pilates or Golf allows for efficient movement, placing minimal stress on joints, ligaments and muscle tissue to help avoid injury.
Perfect alignment in golf is two-fold. There must be external alignment to the target and alignment on the green to the break or hole, and there also must be physical alignment of the hip, knee and ankle to avoid sways and slides,
These Pilates principles offer precise movement skills which when performed repeatedly and consistently with rhythm and tempo controlled via the breath and will of the mind will lead to greater strength, stability, and flexibility--all the components of a great golf swing!
Here is a classic Pilates exercise that will improve your breathing, strengthen your core, increase spinal flexibility, focus your mind, and stabilize your torso.
The Pilates 100
Lie face up with knees folded into chest to chair position (90º angle at hips & knees), legs together and arms by your sides with palms down
Curl head and shoulders up to look at your knees. Reach straight arms by your sides with arms hovering 5 inches from floor. If this is easy for your abs you may lengthen your legs towards the ceiling. For greater core emphasis you lower your legs to 45 degrees.
Keeping arms active and reaching, pulse arms up and down in time with your breath--5 pulses to inhale and 5 to exhale, maintaining body position and neutral Pelvis. Breathe wide into your back. Breathe 10 times (100 counts total).
What is Golf Pilates?
