PILATES
& GOLF
A course designed for Bruntsfield Links Golfing Society
AIMS OF THE COURSE
To introduce basic principles that will help combine Golf and Pilates to improve:
Strength
Mobility
Focus
Balance
Awareness
Injury prevention
Golf is a great game on so many levels as each of the links below reinforce. Finding ways to play well as we can for as long as we can is the aim of most golfers. In this course participants will learn ways to combine Pilates and Functional Exercises to help maintain and improve basic elements of the golf swing and generally move better in life.
COURSE STRUCTURE
DURATION : 8 WEEKS
Each week will introduce a different focus and simple exercise takeaways which will combine together to help improve the golf game over time.
Week 1 : POSTURE IS POWER
Week 2 : HIP MOBILITY AND STRENGTH
Week 3 : BALANCE AND BREATH
Week 4 : CORE STRENGTH AND STABILITY
Week 5 : BACK AND SPINE STRENGTH AND MOBILITY
Week 6 : SHOULDER STRENGTH, STABILITY, AND MOBILITY
Week 7 : THE IMPORTANCE OF THE FOOT AND ANKLE
Week 8 : GRIP, WRIST, AND FOREARM
GOLF & HEALTH ARTICLES
Week 1 : Posture Is Power
Posture is vital to the foundation of our golf swing and is reinforced in every Pilates session.
Good posture is so important for our health and wellbeing. It's the movements we make most often and the positions we find ourselves: sitting, standing, moving in daily life that affects our posture over time. Our body takes on the forms of the shapes we make regularly. Building awareness of this is crucial.
“Incorrect stance and faulty posture greatly affect the success of the entire swing.”
- Ben Hogan
POSTURE TIPS ON THE COURSE
Being aware that the head position is vital for posture and power, both on and off the golf course.
Pushing a trolley at an optimal height is better for posture than pulling a trolley behind.
When pushing a trolley, vary the hands: left, right, both. Swing free arm.
If carrying a bag, avoid rounding forward and looking down and use a double strap bag.
VIDEOS - EXERCISE TAKEWAYS
Week 2 : Hip Mobility & Strength
A significant portion of power comes from the hips in a golf swing.
Tight or restricted hips can lead to strain and compensatory movements in other parts of the body increasing the risk of injury. This course will introduce ways of helping prevent this.
Managed well, golf is excellent for hip health, walking, squatting, lunging and rotating in every round. To get the most out of your golf, strengthening and mobilising the hips with simple movements and exercises off the course can really help.
TIPS FOR STRONG MOBILE HIPS
Sit to stand regularly, up and down from a chair.
Squat well.
Use stairs regularly, chose over lifts.
Walk lots.
Avoid prolonged periods of time sitting in one position.
Chair stretches/ mat stretches
Integrate myofascial releases, massage balls, massage guns, rollers
VIDEOS - EXERCISE TAKEWAYS
Week 3 : Balance & Breath
Balance is crucial in golf as it provides a stable foundation for power accuracy and consistency. The greater the balance, the easier it is to centre the swing and repeat the motion.
As well as balance being crucial to the success of the golf swing, playing golf regularly provides opportunity to improve balance in everyday life. Every time a ball is put on the tee, marked to putt, picked out of the hole there are opportunities to build and play with balance.
Balance
TIPS FOR GOOD BALANCE
Walk on challenging terrain
Get up and down from the floor regularly
Weave balance exercises into life, while brushing teeth, etc.
Get dressed shoes, socks, etc. while standing
Play with different ways to move the golf ball on greens/tees on a single leg. Use clubs to assist.
VIDEOS - EXERCISE TAKEWAYS
Our breath affects all that we do. Learning to become aware of how to breathe optimally is important. Breath can be used effectively to help the body relax, control blood pressure, improve muscle connectivity, mood, and focus. It can also be used to create rhythm, flow, and power in the golf swing.
Breath
TIPS FOR BREATHING WELL
Practise nasal breathing whenever possible.
Inhale on backswing, exhale on follow through. A strong exhale can increase power through the mouth or nose on follow through.
Use breath tempo to help create good rhythm in the golf swing.
Slowing breath tempo to lower blood pressure, relax and calm down in challenging situations.