In the first part of our series, we discussed the foundational principles of integrating Pilates into your golf fitness routine. Now, let’s explore some specific Pilates exercises that can strengthen your golf performance and help you avoid injury. These exercises are specially selected to target key areas that are crucial for golfers.
Bridge (Reformer)
The Bridge exercise targets the glutes and hamstrings and is excellent for opening up the front of the body while working on stability. This exercise helps create a strong athletic stance, which is crucial for golf.
How to Perform:
- On the reformer, tilt your pelvis posteriorly to flex the lumbar spine, one vertebra at a time, to a high bridge position.
- Soften the sternum and roll the spine back down to the carriage, beginning with the thoracic spine.
Twist Sitting (Short Box)
This exercise helps stabilize your lower body. In this exercise, the hips are fixed while the torso rotates, mimicking the movement of a golf swing.
How to Perform:
- Sit on the short box and rotate your torso while keeping your hips stable.
- This rotation helps improve the flexibility and strength needed for an effective golf swing.
Twist and Side Bends, aka Mermaids (Reformer)
This exercise lengthens and strengthens the side of your body. It’s performed either sitting or kneeling sideways (more advanced) on the Reformer. The arms are in a big circle holding the straps while rotating the torso.
How to Perform:
- Sit or kneel sideways on the Reformer and hold the straps.
- Rotate your torso and bend to the side, stretching and strengthening your side body.
In the final part of this series, we will cover more advanced exercises and discuss the overall benefits of incorporating Pilates into your golf routine.
