Why Pilates Improves the Game of Golf

PERFECT PRACTICE MAKE PERFECT

A major reason why amateur golfers suffer post game pain is the result of excessive practice with poor technique.  Poor technique is often a direct result of their "natural" posture.  Unless they address the cause of problems relating to play progress will be limited.  Consider the number of times the club swings or how often the player bends down to retrieve the ball during a round. This repetition of movement on a body with postural issues is a potential injury factor.

POSTURE IS POWER

Common Postures

WHAT THIS MEANS

You can see from the diagrams the main areas of change in posture is the pelvis, or the shoulder girdle.  Once the structure is altered there is a domino effect throughout the body. Change in posture occurs slowly over time. Reversing these changes will take time too.

PELVIC POSITION

The position of the pelvis is affected by the pull of the muscles surrounding it, when we are performing exercise, sport or any repetitive behavior these muscles can react by becoming shorter and stronger or they may become lengthened and potentially weak depending on the activity, or in some cases inactivity.  The overall consequence of this can be that the pelvis is pulled either forward or backward from the ideal position.  This will effect movement patterns which may eventually cause not only physical limitations with flexibility, mobility and stability but also increase the risk of injury and pain.

THE PELVIS IS PULLED FORWARD (Hyper Lordotic)

Shortened hip flexors (muscles that flex the hip joint) pull the pelvis into a forward tilt which creates an excess curvature of the lumbar spine. As a result the muscles of the abdominal wall lengthen and weaken while the muscles of the lumbar spine get short and tight. This pattern affects our body’s lateral stabilisers. The hip abductors (muscles that move the legs away from the centre of the body) together with the adductors (muscles that move the legs toward the centre of the body) stabilise the pelvis during lateral movement.  Dysfunction in this system inhibits coordination and affects correct weight shift through the golf swing.

The consequence of inefficient lateral stabilisers

Weak hip extensors (gluteals) that cannot drive the hips through the swing
Dominant hip flexors that won’t allow the hips to open to allow a full turn.
Tight spinal flexors that are forced to do the work of the weak hip extensors,but are too tight to make a full rotation.
Lack of coordination needed to make consistently good ball contact.
Golfers  who spend hours at the driving range reinforcing these poor movement patterns have little hope of positively affecting their golf score.

Golfers who spend hours at the driving range reinforcing these poor movement patterns have little hope of positively affecting their golf score.

HOW TO MAKE A CHANGE

To affect change on this faulty movement pattern we need to build a strong base of support and develop coordinated muscle firing in the deep stabilising abdominal musculature, the hip flexors and extensors, hip abductors and adductors, as well as spinal flexors, extensors and rotators. This will be achieved through the activation and strengthening of weak, inhibited muscles, and releasing the tight, overactive muscles. Only when these muscles are functioning and coordinated muscle firing is established can we begin the work to build essential strength and power.

ROUNDED SHOULDERS 

The Hyper-Lordotic posture usually has what is referred to as Kyphosis (a rounding of the shoulders) this posture is the effect of short, overactive Pectoral muscles (muscles of the chest) pulling the shoulders forward and long potentially weak upper back muscles, the mid-back can also be stiff.  This has the effect of reducing the ability of the golfer to rotate and extend the spine during the backswing and or the downswing, compensation occurs with arm movements.

MAKING A CHANGE

Golfers with this postural limitations need to strengthen and mobilise the upper back to release and open the chest and shoulder muscles.

THE PELVIC IS PULLED BACKWARD (Swayback or Flatback)

A Swayback posture is characterised by a forward-displaced pelvis and a backward displaced trunk.  The result is a posterior (Backward) tilt to the pelvis with a degree of hip extension.  A combination of long, weak hip flexors and short hamstrings pull the pelvis into a posterior (backward) tilt which creates a loss of lumbar curvature . As a result the upper anterior abdominal muscles and internal obliques become short and overactive while the muscles of the lumbar spine are stretched and weak.  This pattern will effect the stability of the base of support reducing the power of the golf swing.  Short hamstrings will:
Affect the address posture
Reduce spinal rotation
Overuse the arms
Create lateral instability

All together this will greatly increase the risk of injury and post game pain together with weakening the swing.

HOW CAN PILATES HELP?

A strong core is the basis of a sound body.  The whiplash effect of the golf swing on the spine can be reduced significantly if the core is working well.  An effective core will allow the pelvis to be stable and maintain good alignment throughout the Swing.  The improved posture will also help the golfer walk the course with ease and fluid movement.  Other benefits from Pilates for the golfer are:
Improved Concentration
Improved Power and accuracy
Reduced risk of injury

Increased club head speed

Takes the hard work out of the swing

All Pilates exercises are full body movements that focus on working from the inside out.  This basic Pilates concept is powerful for a golfer as it addresses most of the problems that they have or have potential to develop.

Pilates trains the body uniformly and creates balance, stability, strength, mobility as well as improved flexibility and coordination - music to a golfer’s ears.

Experts have confirmed that the basis of a safe and effective golf swing is a stable lumbar spine and a mobile thoracic spine both features of a good Pilates programme.

Pilates teachers are very well placed to help their golfing clients achieve maximum results on the golf course.  Even without specifically targeting “golfers” issues golfing clients will remark on the improvement to their game after only a few general Pilates sessions. Think what could be achieved with a specific programme?

About Nuala

About Nuala Coombs.  With more than 25 years experience in the fitness and Pilates industry Nuala has taught hundreds of students worldwide to teach Pilates.  She is the author of Golf and Pilates published in 2005 as well as an international presenter and teacher trainer.  Based in the south of France along with teacher training and workshops she offers career guidance to teachers in training and qualified Pilates teachers at a crossroads in their working life. Nuala also offer Pilates Retreats for Pilates teachers and enthusiasts. Contact her to sign up for her free monthly Newsletter at  www.thepilatesconsultant.com. email:   info@thepilatesconsultant.com