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Pilates for Golf

Hit the ball farther, straighter and more accurately with less chance of injury…

Whether twisting the body on a drive, squatting down to measure a putt or leaning over to pick up a ball, golfers constantly torquing their bodies. Golf also requires repeating the same essential movements. As a result some muscles become overused and others weaken, causing an imbalance.

For a golfer, muscle imbalances can affect the legs, hips, arms, shoulders, and the lower back. It can also affect your game, particularly for those over the age of 50. Your drives may be shorter and less accurate, your stamina may decrease, and the potential for debilitating strains, pulls and tears becomes much higher.

Many golfers - from weekend warriors to the game’s elite like Tiger Woods and Annika Sorenstam - are now turning to Pilates as an essential training tool that keeps the body in balance and actually improves performance.

Exercises for Golfers »

Why Pilates?

Pilates is based on movement from the center of the body, as are most shots in golf. It strengthens the center of the body, also known as the core (the trunk, shoulder girdles and pelvis). Core strength can improve hip rotation, range of motion in the shoulders and back stability leading to more powerful and accurate golf shots. It is also a full body exercise that works all muscles and is easy on the joints. The end result is a flexible, symmetrically muscled body that is strengthened from the inside out.

Pilates helps you:

  • Build up the back muscles evenly
  • Elongate and align the spine for better stability
  • Strengthen the abdominals
  • Increase overall flexibility, strength, and balance
  • Increase range of motion in hips and shoulders
  • Enhance concentration through focused breathing

Performance Benefits

A stronger and more stable core helps golfers:

  • Attain an optimal backswing and follow-through with increased range of motion in shoulders
  • Get more distance and power because of added hip and torso flexibility
  • Have a stronger and bigger hip turn for greater power through rotation
  • Create a smoother and more powerful swing due to evenly conditioned back muscles
  • Maximize balance and alignment while rotating
  • Decrease fatigue because of less strain on the body
  • Hold a body position long enough to play through a shot
  • Play without pain!

Suggested products for home

Pilates IQ® Reformer

The Pilates IQ sets up in seconds, then stores away under a bed or upright in a closet. With its sleek design, professional features, easy storability, and affordable price, the Pilates IQ is perfect for home. The only reformer available that shortens for storage and still provides a smooth carriage ride with no seams on the track! 2-year warranty for non-commercial use. From $1645.

Pilates Allegro® Reformer

The Pilates Allegro® is the most versatile reformer on the market. Engineered and built for commercial fitness, it's also a great Reformer for home. Easily adjusts to accommodate users of different heights, and the optional Tower of Power ™ adds powerful versatility in the same compact footprint. 5-year warranty. From $2295.

Studio Reformer®

Unquestionably, our Rock Maple Studio Reformer® is the standard against which all reformers are measured. Used by the world’s most discriminating Pilates professionals, and also ideal for home studios that require the best. The smoothest, quietest and most durable machine on the market, it’s also available in cherry, walnut or mahogany. Limited Lifetime Warranty. Custom upholstery colors available. From $3195.

Mats, Props and Accessories

Balanced Body® offers a complete array of top-quality accessories. For products listed here, Pilates workout videos and books are available to help expand your exercise repertoire.

Golf Videos and Books

Pilates Golf Kit
The Hole in One Pilates Video, a Pilates mat workout with props, helps golfers hit the ball consistently farther and straighter, while reducing the risk of injury and back pain. Created by Sarah Christensen, of Pilates for Golf, with Dave Geary, PT, trained by golf bio-mechanic Paul Chek. Injury-prevention warm-up, plus routines for specific swing requirements, and exercises for at home and on the golf course. Purchase the video alone (65 min. in length), or in a kit with all the props you need for the exercises.

Pilates 101 and Sports Specific
For serious athletes interested in a Pilates routine to improve their performance. Karin de Benedetti, an athletic trainer, uses animated anatomy to illustrate the effects of Pilates, teaches 20 exercises, and provides a reminder menu to enable users to define their own program. First routine is for rotational sports, including golf, tennis, and gymnastics. Second routine is for linear sports, including hiking, running, and cycling. (Time varies according to selected routine.)

Pilates for Golfers
Want to improve your swing and game? Try this dynamic workout for golfers from Moving Breath Pilates, emphasizing rotation, flexibility, and core strength. Standing, seated and floor exercises; some include use of a 9" ball. Suitable for all levels. (40 min)

Pilates & Golf
Specially adapted to improve your golf game by developing your flexibility and strength, the Pilates Institute Method will sculpt your body without adding bulk. Fully illustrated, with step-by-step instructions to enable you to follow the program at home, and at your own pace. This Pilates book is designed to be adapted to differing fitness and skill levels. Paperback, black and white, 117 pages.

We welcome you to browse our full online Store, or to call 1-800-PILATES (1-800-745-2837) for more on enjoying Pilates at home.