Standing Golf Pilates Functional Fitness
By Mike Wright
The process of aging will certainly detract from the golfer’s ability to play golf. Many golfers are finding their best defense is Golf Pilates conditioning.
What it is “all about” for the golfer is delaying that process as long as possible. As a “mature” player, that is fifty plus years of age, the most important components of the game are solid technique, sound fundamentals and of course, the golf fitness component. The PGA golf professional can supply the first two components; however, as far as the fitness component, Golf Pilates is one of the most successful methods of conditioning the body.
Baby boomers must take care of their bodies to preserve the ability to play into their later years. A well meaning casual swing, if performed in an unconscious manner, may cause ill effects. However, the golfer that conditions for the sport of golf can stall and even reverse the physical aging effect tremendously.
The physical performance factors related to golf include: Strength, Flexibility, Endurance, Coordination, Balance, Mobility and Posture. Pilates handles the physical performance factors efficiently. You can build strength and flexibility during the same exercise and the only equipment necessary is your body weight.
Strength, flexibility and mobility all decrease as we approach fifty. As I was once told, “You can get away with a few indiscretions before fifty; after fifty you have to live like a saint.” Although that may be exaggerated, it illustrates the point that you must take care of yourself mindfully. Balance is also a vital factor.
By adding the Pilates apparatus exercise variations to the equation, we uncover a vast realm of possibility for training golf specific movements to assist our baby boomer golf clients.
The golf swing is very rapid and intense. The golf swing takes place in 0.95 to 1.25 seconds. During the average swing, the golfer’s spine is subjected to compression forces equaling 8 times the golfer’s body weight. Shear forces are created that are very similar to the shear forces associated with double paddle rowing, an intense low back movement. A close look at the statistics for Low back Pain in players of the LPGA, PGA and Champions Tour indicates that between 40% and 50%, nearly half, suffer from low back pain. Much of the professional LBP arises from overuse syndromes, whereas amateurs’ LBP seems to be more traumatic, or “weekend warrior” type incidents. A very important point is that each golfers body is unique. Just when you think you have seen everything, someone shows up with a scenario that makes you re-think the puzzle. This point is even more critical for the baby boomer golfer that has come to see the Pilates instructor for golf enhancement. With fifty years of compensatory patterning, the evaluation is paramount. Program design is key. There are now several programs of study combining sport specific golf movements with Pilates apparatus and mat. Large equipment manufacturers such as Stott Pilates and Balanced Body have instituted golf Pilates educational programs and DVDs. Another great resource for golf Pilates is The PhysicalMind Institute. Titleist Performance Institute MYTPI is the leader in golf fitness research and training.
After age twenty-five, the body loses approximately 1% per year of its (strength) in the form of muscle mass. Therefore, at age fifty, we have lost 25% of our muscle mass. The term baby boomer refers to an age group of individuals born between 1946 and 1964. They make up approximately 30% of the population in the United States, or around 80 million people. Their significance in the golf market is immense, especially because they are beginning to retire and play golf. Couples are looking for an activity to enjoy together and joining the ranks.
Pilates will normally help any golfer play better; however I have found sport-specific Golf Pilates standing exercises delivered in the appropriate manner is actually more effective. The golfer is a special population with sport specific needs. One of these needs is for functional fitness. Functional fitness for golf translates to standing exercises. I have never hit a golf ball on my back. Therefore, practicing all of my Pilates mat work without standing positions is not going to equal the functional component I need to walk the golf course, hit the ball while standing in golf posture on two feet and hitting out of a sand trap while standing on one foot.
Tom Watson, again 59 years young, walked the equivalent of a marathon distance in four days, under quite a lot of pressure mentally and physically as he nearly won the British Open. Joseph Pilates practiced his standing routine which we have seen in his archival videos. He based many of his exercises on Greek and Roman movements, calisthenics such as jumping jacks, single leg squats (very impressive) and many other standing exercises performed bilaterally or unilaterally. Exercises were done while standing upright, not prone, supine, or side-lying. Yes, we need these movements also, but the point is made. Stand up for Golf Pilates functional fitness and give yourself a chance to play on.
About the Author: Mike Wright specializes in Golf Pilates training and certificates. To Learn more about Mike, visit Mike Wrights Golf Pilates and Body College Pilates.
You can send Mike an email to Mike@MikeWrightsGolfPilates.com.
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