Benefits that Pilates provides the golfer

The Pilates method can be effectively used to improve the golf game by enhancing strength, endurance, muscle control and correction of posture by strengthening various stabilizing muscles (scapular area). The ability to play 18 holes of golf energy requires the essential elements used in a Pilates program: coordination, balance, strength, endurance, flexibility and mental agility.

Strengthening the Power House because the balance is necessary for a consistent swing and help stabilize the spine, which will prevent injuries. buscar

Minimizes the risk of injury to lower back by improving posture habits of this particular area and the rest of the body in general through specific stabilization exercises and abdominal strengthening.

Improved isquiotibial shortening, through mobility and flexibility exercises that are introduced carefully in the program.

Increased muscle strength in the legs are reinforced to prevent fatigue.

Improving the rotation of the torso and hips and flexibility scapular area to generate more energy and thus greater power.

Strengthening of limb (hand and forearm), and specifically the wrist (transmission of energy on impact, strengthening the entire arm from the shoulder joint to the wrist.

Correcting muscular imbalances, resulting in injury. The weakest area was brought to compensate the imbalances created in the game of golf.

Analyzing Movements

• Swing: Analyzing the most important movements in golf, see how the body works and how a specific program of Pilates improves your game. A high degree of rotation required to have strength and control in shoulder, back area, arms and lower back.

• Set-Up: the "stand" or position the ball is the most important phase of the swing and movement from which the initial backswing. So what is being sought at this stage is to maintain a solid and stable to provide strength and security to swing

. Therefore, alignment, balance and flex are key in this phase. Set-up a good alijera tension of the column and provides stability for the rest of the swing.

• Backswing: the rise of the club is preparing ... ... During the same rotation of the body works in synergy with the elevation of the arms. Suben block, hips and shoulders rotate 45 º to 90 º still turning with respect to the position of the ball.

• DownSwing is the descent of the pole from its highest point in the backswing. The proper rotation is removing 1 hips and then the train top, thus creating a kinetic chain to generate power at the turn taking care to preserve the alignment and stabilization of the hips and shoulders, hugging the center line on its transverse axis.

• Follow-through: the completion of the coup. Muscle activity generated to this point requires the golfers swing to maintain a degree of tension at the time of releasing the stick. Gain control of posture and balance in the finish.

Preventing injuries Pilates

Poor posture and a bad cause many injuries in golf. If we divide the body: upper rail and bottom rail, saying that the top rail is imperative to maintain flexibility in the shoulders, a thoracic-scapular stability and the prevention of muscular imbalances. While on the train than it is equally important to enhance the range of motion in the hip and flexibility isquiotibiales to increase the resistance of the legs to achieve a stable and improving balance and preventing fatigue.


It is a very important part to achieve an athletic swing. Consequently, the muscles of the shoulders should be in good shape and be flexible. The damage is usually in the leading shoulder (left to right hand golfers), leading to tendinitis and shoulder pain, being in a higher position in the stand and the degree of tension that is subjected to from the backswing point of impact. Pilates will strengthen your back with high, stabilize the scapula-humeral area and give flexibility to the area. Strength and flexibility are the keys to keep in shape this man a leader.

Elbows, hands and wrists

External humeral epicondylitis (golfers elbow), is an inflammation of the tendons of the elbow leading to the degeneration of the area that surrounds it. A weak shoulder is also contributing to the development of tendonitis in the arm leading to the compensation due to the elbow. If the shoulder is weak, the elbow and arm have to work twice to compensate for this instability.

Upper-middle-back area

Golfers and pain occasionally have hypomobility (loss of range of motion) in the middle and upper back due to bad posture, which may reduce the rotation of the column. Increase the tone and strength of these areas will ease this pain and help the golfer to prevent back injuries. In addition to adequately provide the flexibility of a good thoracic spine.

Lower back

The pain in this area is common in golfers because of the dysfunctionality of the movement (swing mechanism incorrectly) and poor posture (poor stability of the lumbo-pelvic area). Poor posture is due to the lack of abdominal and lumbar stabilization. Some unwieldy hips (shortened flexors) can also generate such bad posture and low back pain.


The knee joint is also suffering stress due to the rotation and transfer of weight to which they are subjected. Strengthening this area is key to preventing injuries. Has developed a program of strength and flexibility to the muscles around the knee joint.


Neck injuries are not common, but a golfer with a weak cervical spine may experience a very limited rotation in the neck. Pilates can improve stability and give it an impediment to the neck during the backswing.

Autor: Teresa Moreno Luengo Directora de POLESTAR CHILE (Certificación Internacional Pilates) y REYTER PILATES (Centro Integral de Pilates en todas las especialidades)