Pilates for Golfers – A Neurological Approach to Improving Performance
[et_pb_section fb_built=”1″ _builder_version=”4.16″ global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]Breath, control, strength, flexibility, precision, body awareness… Did you know that all these elements are both components of Pilates and golf?
Pilates instructors know very well that the method they practice lengthens and strengthens muscles to achieve a balanced body structure. Joint stability, core strength, and torso mobility play a significant role here. However, being a great golfer requires more than just strength and mobility – it also requires exercises based on neurology.
A good golfer must be precise, coordinated, and consistent. Utilizing the Pilates method and playing golf in many ways provides the driving force for muscles, but it is important to remember that focus and concentration are achieved through brain work, and neurology is all about the brain!
If you analyze the swing of a right-handed golfer, you will discover how many elements contribute to it:
- head position,
- fixation of gaze, meaning directing your sight to a single point,
- flexibility of the arms,
- torso rotation,
- hip positioning,
- internal rotation of the right leg,
- weight shift and knee positioning,
- tilt of the left ankle,
- balance.
Pilates sessions on the reformer directly relate to many of the above elements. It is also worth combining them with neurological exercises to improve your golf game and reduce the risk of injury.
The key is to create a kind of neuromap that connects the brain’s sense of safety with proper movement.
CREATING A NEUROLOGICAL MAP
High-quality signals sent to the brain provide a sense of safety and understanding of what is happening. Simply put, the brain tries to avoid movements that could cause damage (e.g., falling) or body pain.
The brain communicates in various ways that it is in an uncomfortable situation – through weakness, dizziness, or pain. Ignoring these subtle signs will only make things worse – you need to address them. Recognizing the brain’s sensations by providing it with appropriate stimuli can increase strength, precision, and reduce pain.
To better understand the brain, it is helpful to use the analogy of a map. Imagine you are taken to a new place – somewhere you have never been before. You receive a map, but it turns out to be just a blank piece of paper with nothing on it. That is not helpful!
You find yourself in a similar situation when you start working with your brain, which must pick up the details created by awareness to shape the “brain map.” Here are some examples:
- To create “roads,” you need quality movement – full ranges, all angles, different speeds.
- To create “buildings,” you need the ability to sense heat and cold.
- To create “parks and trees,” you need the sense of touch and pressure strength.
The clearer the map and the more details, the better you will be able to navigate life with ease. Therefore, a golfer’s goal should be movement that creates details for the brain map. Set the following achievements as your goals:
- full ranges of motion with internal and external rotation at the hip,
- flexion and extension at the ankle joint,
- free leg circles,
- changing the axis of rotation to an oblique twist,
- increasing shoulder mobility during rowing forward and backward.
All these movements will make you feel more comfortable as a golfer, moving your joints through full and healthy ranges. This will directly impact your swing and significantly improve it!
To make exercises on the reformer even more effective, add elements related to brain work (neurology!). Here are some examples:
- add head rotation with fixation of gaze on an object while moving your limbs – this will prepare you for a good swing,
- warm up your body with touch before movement. Use a ball, foam roller, or your hands to “wake up” the joint and muscles you will be using,
- practice maximum ranges for the ankle, knee, hip, and shoulder joints (in a way that does not cause pain),
- control your breath properly. Activation, oxygen, and glucose are food for the brain!
- Feel the difference! If you want to create a plastic change, the brain must know that it was worth it. After all, this work is very demanding! Perform a swing before the session, then after warming up, and finally after training and see for yourself that progress is visible.
Pilates is an excellent way to achieve higher results in golfers. It serves as a wonderful complementary training. Improvement is often immediate – which is very motivating to work. Good results encourage the brain to continue the effort and achieve even better results through “mapping” these more effective ways of moving.
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Allegro 2 Reformer
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IQ Reformer
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I am a graduate in Managerial Economics as well as Finance and Accounting, with a specialization in Marketing. Since 2018, I have been working as a Copywriter at Balanced Body, where I create marketing content for the fitness and Pilates industries. One of my particular strengths is translating complex topics into accessible language and accurately analyzing the needs of target audiences. Outside of work, I am passionate about fire shows and volleyball, which helps me better understand the needs of physically active people.