Most triathletes do not find their strength in swimming. In fact, most of these athletes started competitive swimming when they trained for their first triathlon. Learning to swim properly as an adult is more challenging than when learning as a child. Thus, there are some technique and form issues associated with the adult swimmer that regular Pilates training can benefit.

On a muscular level, core strength is essential to any swimming stroke. During freestyle, the stroke of choice for distance swimming, it important for the swimmer to have a generally strong trunk area. This will allow the swimmer to hold him or herself up along the surface of the water. Commonly, swim coaches find that inexperienced swimmers tend to drag their legs, causing the legs to sink during a swim workout.  “Swimmers need strong gluts and thighs to help with their kicking,” says Coach Ian O’Neil, head coach for TBay Swim Club in Clearwater, FL. “This gives them the strength they need to propel themselves. Most triathletes need work on their glutes.” Appropriate Pilates exercises for this issue would include any exercise that extends the hip with a straight leg (swimming, swan, prone hip extensions). Also, swimmers need to pay attention to the shoulder girdle. “Lats and shoulders are essential for the swimmer, this is where their power comes from”, says Coach O’Neil.  Because of the use of the upper body in the freestyle stroke, the latissimus dorsi is a largely recruited muscle for extension of the shoulder, the movement that propels the body through the water. Working scapular stability exercises as well as large “pulling exercises will greatly help benefit the swimmer. Also, teaching proper movement through the shoulder and its flexibility are very important. Some Pilates exercises for this issue include reverse knee stretch, long stretch, breathing, arm circles and chest expansion.

On a proprioceptive level, Pilates has huge benefits for the swimmer. First of all, it benefits breathing. As we all know, Pilates reinforces rhythmic breathing. While swimming, the athlete must be relaxed and allow his/herself to breathe on a pattern. Secondly, body awareness and focus. The swimmer needs to allow his/herself to connect arm movements to the core. This will enhance the hydrodynamics of their body. Awareness will help the swimmer to get extra distance for each stroke. During freestyle, it is essential for the athlete to support their body while reaching and rolling the body in the water. This takes a lot of trust in one’s body and ability. Thirdly, in terms of positioning, it is very important for the swimmer to release the neck and spine, and eliminate any muscle tension. This tension affects the entire body because the slightest mis-position of the head can cause the body to change it’s position in the water causing a tougher swim and a possible injury. The challenge is to remember the proper alignment one learns in Pilates training, and move it to the pool.

Proper swimming requires many of the same principles found in Pilates: breathing, grace, concentration, and flow. Participating in Pilates training can enhance the muscular and proprioceptive skills of the triathlete and take them to the next level in their competitions.

In terms of their training, triathletes of all distances will be swimming, biking, and running. However, training those three triathlon components alone does not equal success. Much has to be thought of technique to be successful. In order to move faster in water, on a bike, or by foot, one must be able to move effectively. This can be affected by postural issues, pre-existing injuries, available range of motion, and core strength. The stronger and healthier these are, the better chances for success in performance. Obviously, these issues can be tackled and improved through Pilates training. Pam Kallio, a USA Triathlon Level 2 Coach and successful Ironman Competitor, believes that all triathletes should incorporate Pilates into their personal triathlon training regimen.  She believes that the benefit of Pilates training is “without out a doubt, core strength. Everything [the triathlete] does involves core strength. Triathletes can do all of the ab exercises in the world at the gym, but it doesn’t accomplish what Pilates can do. Better Core Strength equals better technique equals better performance.”  Transferring movement through a stronger core will allow the triathlete to move more effectively through each stroke and stride.

When planning a Pilates workout for a triathlete, there are many concepts to think about. The first, and most obvious, is the activities involved and the intensity of the activities performed. All three triathlon components include mainly movement solely in the sagittal (forward) plane.  This is going to result in an imbalance in the anterior and posterior sides of the body. It is important to assess the triathlete with both postural and functional tests. You will most likely see tight shoulder girdles and pectorals, a forward neck, tight hip flexors and hamstrings, and overdeveloped quadriceps. Pilates exercises should be chosen to alleviate these issues and rebalance the body. Chest Expansion, Long Box Series, and Eagle for example, help open the chest as well as strengthen the Posterior Deltoids, Rhomboids, and musculature of the lower back. Bottom Pelvic Lift and Leg Springs allow for a rebalancing of the quads and hamstrings, and help stabilize the pelvis.  Any extension exercise will help open the chest and correct kyphotic posture.  Be aware that most athletes will have a dominant side, and exercises will be better preformed using one leg or arm at a time.

Along with the general tightness, each triathlon component has its own set of issues as related to the sport. For example, most triathletes have a weakness in swimming.  “If you learn to swim as an adult rather than as a child, the big mistake is feet dragging. Proper body position is related to core strength,” says Coach Kallio. Spinal stability and trunk strength play a huge role in swimming, as the body is suspended in water.  The abdominal series and swam series on the Cadillac would be a benefit to the strength needed in the abdominals and lower back to swim properly. Also, rotational spinal and shoulder mobility can be greatly enhanced with Pilates. In running and cycling, the Illio-tibial Bands can become over-strengthened, and lead to knee and back injuries. Stretching the IT Band and strengthening its opposing muscles in the inner thigh are essential. Running also causes a tightening of the lumbar and hamstring musculature, as a result of the shock absorption from the pounding on the pavement and the effort of keeping the body upright and stable during forward movement. It is essential that length is cued during all exercises and to include lower back and hamstring stretches to combat this on-going problem.  In addition to all of the hard work and sport-specific training, Pilates can provide an active rest and recovery for triathletes, allowing their muscles to stretch and heal during their off-training days.

Pilates has proven itself once again to be beneficial to athletes. With proper Pilates training, the triathlete will experience a heightened performance. With improved posture, alignment, flexibility and core strength, the triathlete will be able to reach longer when swimming, and pedal powerfully when cycling, and a stride longer when running.

Sources: www.usatriathlon.org, www.trik2kalliocoaching.com

Poor posture can be death to a golf swing and can lead to poor performance, high scores and, worst of all, injury. Specifically, a golfer suffering from either Kyphosis or Lordosis is at high risk of injury and is most likely not performing to the best of their ability. You’ll often see golfers buying new equipment (clubs or training aids) in an effort to improve their scores or hit the ball further when really, all they need, it to improve their most important equipment—their bodies!

Kyphosis, also known as C-posture or Upper Crossed Syndrome is a condition in which the upper thoracic spine is unnaturally curved or humped. There can be a curve all the way down the back to the tailbone. Because of the positioning of the body, some muscles can be weak and extended (Lower Traps, Serratus Anterior, Deep Neck Flexors) while other muscles can be shortened and tight (pectorals, Upper Traps, Levator Scapula). A golfer who suffers from this condition will have a difficult time staying in the proper position during their golf swing. It can severely restrict rotation into the backswing which can result in loss of accuracy and power—two things that golfers covet. This is a condition which can be improved greatly with Pilates training. Specifically, this type of client needs to work on extension of the upper spine in addition to strengthening the shoulder girdle and shoulder stabilizers.

The following mat exercises are excellent for clients with Kyphosis:

• Swimming
• Arm Circles
• Spinal Rotation
• Breast Stroke (prep and full)
• Leg Pull Front
• Twist

Lordosis, also known as S-posture or Lower Crossed Syndrome is a condition in which the lumbar spine has too much anterior tilt or curve. It can cause a great deal of pain in the lumbar area because the muscles there and the hip flexors are short and weak while the abdominals and gluteals are overstretched and inhibited. Golfers who suffer from this condition commonly have lower back pain and it’s a good bet that their golf game could be better. This physical limitation can inhibit golfers from staying in the proper position during the swing and can also restrict torso rotation leading to numerous other golf swing faults. A client who suffers from Lordosis needs to work on mobility of the pelvis as well as strengthening the core (abs and glutes).

The following mat exercises are excellent for clients with Lordosis:

• Imprint and release
• Hip Rolls
• Articulating Bridge
• Neutral Bridge
• Heel Squeeze Prone
• Single Leg Extension

Proper posture and body awareness are of great importance to golfers. The golf swing is a highly athletic and difficult move to make in the best of circumstances. It is almost impossible to do well when physical limitations such as Kyphosis or Lordosis are present. Both of these conditions can be overcome with proper training and instruction. Keep your golfers on the course and they will be more grateful than you can imagine.

Watch a baseball player throw a ball—they rotate their upper body one way to prepare for the throw then rotate their torso around a stable lower body to bring the ball forward and eventually release it. How far would the ball go if the player didn’t wind up their torso and utilize elastic energy? It is likely that the ball wouldn’t go very far. The same rule applies for a football quarterback as well as a tennis player. It is impossible to get the stored energy necessary for a good throw or hit without winding the upper body around a stable lower body.

Again we provide the Torso Rotation test so that you can see how well your athlete is able to separate their upper body from their lower body. The test is modified to address all athletes.

Torso Rotation Test

• Have the athlete set up in an athletic stance: feet between hip and shoulder distance apart, slightly hinged forward at the hips with their arms across their chest, hands on opposite shoulders
• Ask the athlete to hold their hips completely still while they rotate their torso to one side and then the other (belt buckle stays forward as shoulders rotate around)

What to look for:

1. The hips should not move, they should stay in place
2. Note if the client can rotate further to one side than the other

If your client is unable to do this movement without bringing their hips along, stabilize the hips by holding them in place. If this allows the shoulders to rotate further, the client has a problem with hip stability. If the client still has problems trying to rotate their shoulders, they have a mobility problem with the torso. You may find that both hip stability and torso mobility are compromised.

Once you have determined if your athlete has limited ability to rotate, you can design a program to help correct the problems. Hip stability can be caused by issues with core strength and/or lower body strength. Specifically the gluteals must be addressed as well as the obliques and multifidi because they are all stabilizers of the hips. Torso mobility issues can be caused by tightness in the pecs, shoulders, lats, low back and hip flexors as well as core strength.

Pilates exercises that address hip stability

Reformer

• Pelvic Lifts (double leg and single leg)
• Leg Work
• Side lying work with feet in straps
• Side Splits
• Control Front
• Down Stretch
• Long Stretch

Cadillac

• Breathing with Trapeze or Swiss Ball
• Tower, Mini-tower
• Kneeling Cat
• Oblique series with roll down bar
• Leg Springs (prone and side lying)

Pilates exercises that address torso mobility

Reformer

• Articulating Hip Rolls/Bridging
• Bus Driver (seated or kneeling rotation)
• Rowing Back / Front
• Long Box – Prone Pulling straps series
• Short Box Series - Round Back, Flat Back, Tilt-Twist, Side Bend
• Mermaid

Cadillac

• Roll Back
• Forward Push Through
• Kneeling Cat
• Swan
• Oblique Series with roll down bar

A key physical factor in the golf swing is the ability to rotate the upper body around a stable lower body and vice versa. The ability to do this well will enhance power production by increasing elastic energy, help keep the golf club on the proper swing plane and can also eliminate many different swing faults.

So how do you know if your golfer can separate their upper and lower body? There is a way to test ability to rotate the upper body around the lower body and also to test rotation of the lower body around a stable upper body. This article addresses rotating the upper body around a stable lower body. The test to do so is called the Torso Rotation Test.

Torso Rotation Test

• Have the golfer set up in their golf posture (he/she will know what you mean) with their arms across their chest, hands on opposite shoulders
• Ask the golfer to hold their hips completely still while they rotate their torso (belt buckle stays forward as shoulders rotate around)

What to look for:

1. The hips should not move, they should stay in place
2. Note if the client can rotate further to one side than the other

If your client is unable to do this movement without bringing their hips along, stabilize the hips by holding them in place. If this allows the shoulders to rotate further, the client has a problem with hip stability. If the client still has problems trying to rotate their shoulders, they have a mobility problem with the torso. You may find that both hip stability and torso mobility are compromised.

Once you have determined if your golfer has limited ability to rotate, you can design a program to help correct the problems. Hip stability can be caused by issues with core strength and/or lower body strength. Specifically the gluteals must be addressed as well as the obliques and multifidi because they are all stabilizers of the hips. Torso mobility issues can be caused by tightness in the pecs, shoulders, lats, low back and hip flexors as well as core strength.

Pilates Mat Exercises to Address Hip Stability

Supine Leg Circles Exercise

Lie supine on a mat extending one leg straight out on the floor while the other leg extends toward the ceiling, with the pelvis in neutral Inhale and bring the lifted leg across the midline of the body Exhale as you start to lower the leg and circle it around, back to the start position Perform 5-8 repetitions and then reverse the direction by inhaling to open the leg out to the side and exhaling to lower and complete the circle. The movement should be even and smooth, not bouncy or erratic. The upper body should be still with little to no tension while keeping the hips from rotating or rocking. Bend one or both knees for those with tight hamstrings and/or hip flexors

Forearm Plank Exercise (or on hands to increase intensity)

Begin in a quadruped position with forearms and knees on the floor. While remaining on the forearms, inhale and extend the legs out into a modified push-up position making sure that the elbows are directly below the shoulders Hold the position while continuing to breathe. Hold for as long as form can be maintained. Return to the knees and release rear end towards heels to rest low back. Repeat 2 or 3 times

Side Plank Exercise (or on hand to increase intensity)

Lie on the right side with the elbow below the shoulder. Legs are extended and long with the lateral malleolous aligned with the hip and shoulder. Legs can be stacked or staggered Inhale and lift the right hip and thigh off the floor trying to support the body on the elbow (forearm) Exhale to hold position continuing to breathe as long as form can be maintained. Avoid pressing the top arm into the side, try to keep it relaxed. The shoulders and hips should remain stacked and stabilized without sinking into the supporting side. The neck should stay long and aligned with the spine Repeat on the left side. Perform 2-3 repetition

Swimming Exercise

This video illustrates the Swimming exercise. This exercise is good for core stabilization, upper back extension and hip extension. This is good to improve back strength and those deep abdominal stabilizers.

Swimming targets the transversus abdominis, obliques to prevent rotation, erector spinae, gluteals, hamstrings, and deltoids. Avoid rocking or rotating in the torso. Reach long out of your hands and feet. Focus on stabilizing the scapulae to keep shoulders away from the ears. Keep looking directly at the floor to keep the head and neck in neutral.

Pilates Mat Exercises to Address Torso Mobility

Arm Circles Exercise

Lie supine with knees bent and feet hip-distance apart, arms by side, pelvis neutral Reach arms to the ceiling as you inhale and begin to reach them overhead while maintaining the abdominal connection and stabilizing the scapulae. Exhale to continue the circle reaching the arms around and finishing back by the side. Inhale to reach to the ceiling and begin again, completing 3-5 repetitions, before reversing the direction for 3-5 more repetitions.

Spinal Rotation Exercise (seated or supine)

Begin lying on the side with knees and hips flexed and arms reaching forward at shoulder height with palms facing each other. Shoulders, hips, knees and feet are stacked Inhale to reach the top arm to the ceiling. Exhale to begin opening the arm to the other side while rotating the upper body to face the ceiling, keeping the hips stacked. Take a deep inhale and exhale to stay in position keeping the shoulders stabilized. Inhale to reach the arm back to the ceiling while rotating the torso back with control. Exhale to return to starting position. Repeat 3 repetitions on both sides.

Spine Twist Exercise

This video illustrates the Pilates Spine Twist exercise. This exercise is great for spinal rotation.

The Spine Twist exercise targets the transversus abdominis, pelvic floor, obliques and scapular stabilizers. Focus on maintaining abdominal contraction to prevent extension of the lumbar and thoracic spine. Maintain scapular stabilization and avoid ballistic movement. Modify this exercise by sitting on a towel or pad to assist with tight low back, hip flexors and/or hamstrings.

“Pilates helps athletes develop core strength, increase flexibility, assist in rehabilitation after injury and create muscular balance throughout the entire body,” says Moira Merrithew, Executive Director of Education for STOTT PILATES®. “As a result, athletes can withstand rigorous training regimes and ultimately improve their golf drive or baseball pitch, prevent or recover from injury, and maintain an optimal fitness level for the activity of choice.”

The growth in facilities offering Pilates training is a result of increasing interest in this fitness activity: in a worldwide survey conducted by the American Council of Sports Medicine’s Health and Fitness Journal, Pilates ranked seventh on a list of the top 20 fitness trends for 2008. Experts have identified seven physical performance factors of great significance to athletes’ overall conditioning practices and rehabilitation of sport-related injuries including: posture, balance, mobility/flexibility, stability, coordination, functional strength and endurance—all of which are addressed with Pilates.

John Garey, STOTT PILATES Master Instructor Trainer and owner of John Garey Pilates in Los Angeles, trains men and women for athletic conditioning regularly. Of his most recognized clients are the band members from No Doubt and the Captain of the U.S. Rugby Team Mike Hercus. He’s heard from many athletes that when they take Pilates, they start to think about their body and its function differently. In particular, they start thinking about their ‘center’ or ‘core.’

“Ultimately, clients find that they transfer all that they learn in the studio to the playing field, often subconsciously. We hear from clients all the time—whether they are weekend warriors, stay-at-home-moms, or professional athletes—that they have more power after taking Pilates,” explains Garey. “In general, athletes are good at what they do, and since Pilates is often a foreign activity for them, they are forced to think about what they are doing physically and mentally. It’s not like a cyclist doing a spinning class. Pilates makes athletes get back in touch with their basic training principles and therefore expands on what they already know. The benefits are amazing—increased power, strength and mobility.”

Further evidence of the versatility of Pilates is the fact that many athletes participating in the 2008 Summer Olympics in Beijing credited the exercise as part of their training regimens. According to various sources, Olympian devotees of Pilates include: US sprinter Sanya Richards, US swimmer Dara Torres, US swimmer Nathalie Coughlin, British triathlete Hollie Avil, Australian sailor Tessa Parkinson, and Canadian rower Tracy Cameron.

Pilates is particularly effective in injury re-habilitation settings as it provides athletes with a challenging workout without impact or excessive weight bearing. According to Matt Nichol, Head Strength and Conditioning Coach for the Toronto Maple Leafs, Pilates teaches athletes to be mindful in their movements—integrating their pelvis, trunk and shoulder girdle in a safe, challenging and progressive system. “Pilates can be a very effective supplement to an injury re-habilitation program as it provides athletes with a challenging workout without impact or excessive weight bearing,” says Nichol.

Traditional athletic training methods will help develop the muscles required in a specific sport, but may not address the stabilizing muscles around the joints or the torso. Often, one muscle is identified and exercises are designed to isolate that muscle, usually in a single plane of motion. However, Pilates exercises can be more complex than traditional moves and will therefore recruit a larger number of muscle groups or strengthen the same muscles from many angles and in a variety of different ranges of motion, ultimately benefiting the athlete on various physical and mental levels.

To accommodate our busy schedules, we tend to favor workouts that allow us to condition for cycling and our other favorite sports without injuring ourselves. It is with this experience in mind that I developed a program, Pilates for Athletes, to help cyclists become pedal powerhouses in no time flat.

Pilates’ integration of the trunk, pelvis, and shoulder girdle, as well as its emphasis on proper breathing, correct spinal and pelvic alignment, and smooth flowing movement, allows cyclists and athletes of all kinds to access each part of their body individually and become familiar with their functional mechanics.

A recent study of 15 competitive cyclists found that when abdominal, back, and oblique muscles fatigue, pedaling mechanics falter. Your core is the platform from which your legs push; when it cracks, so do you. The Pilates for Athletes program addresses this issue and helps keep your center rock-steady by following three Pilates concepts:

• Heel-to-Buttock Connection (ex. Footwork on the Reformer with heels on footbar)
• Rib-to-Scapula Connection (ex. Long Box on the Reformer Pulling Straps)
• Three Anchors: low abdominals, inner thighs, and gluteus/hamstrings
(ex. Using the Power Circle between the knees to engage and connect the three anchors)

Let’s not forget the mental part of sport. Once you have established the physical fitness you need to finish strong. Your mental fitness is what sets you apart as an athlete. By incorporating the elements of mind-body-spirit into the Pilates for Athletes program, clients are able to practice “keeping their cool” under workout stress by incorporating two Pilates principles: concentration and breathing.

Through concentration you can focus on the task at hand: pedaling your bike as fast as possible even when your legs are screaming.

Proper breathing avoids gasping by expanding your lungs using your diaphragm. Good breath technique will help you find your rhythm, rid yourself of undue stress, and increase energy and power output.

When you top your next climb, I hope you still have the energy to smile. Ride within yourself to be the best athlete you can be.

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” –Lance Armstrong

Power in the golf swing is created in a couple different ways. Number one is the golfer’s swing efficiency. Simply put, does the swing maneuver and sequence lend itself to maximum power? For example, golfers who have swing faults such as Early Extension (hips move toward ball during the downswing causing a loss of posture), Swaying (hips move away from the target in the backswing) or Sliding (hips move toward the target on the downswing and during impact) are losing power because much of their energy transfer gets eaten up by unwanted movements. These movements are generally caused by weakness in the glutes and legs. Building strength in these areas can help golfers become more stable in their lower bodies allowing for a better transfer of energy.

The following three exercises can help build lower body strength and stability. All are based in Pilates and utilize Thera-band type resistance bands.

Quadruped Hip Extension Pilates Exercise

This Pilates exercise targets the glute max, shoulder and hip stabilizers, and hamstrings.

1. Begin by wrapping the center of a band (approximately 6 feet in length) over the bottom of one foot then bring the ends of the band up into the hands.
2. Get on all fours (quadruped position) with knees below hips and wrists below shoulders. Before beginning the exercise, make sure that the low back is in a neutral position (not arched!), that the shoulder blades are pulling down to engage the shoulder stabilizers (no dipping between the shoulder blades) and that the cervical spine is neutral (eyes toward the floor directly below).
3. Inhale to prepare for the motion.
4. Exhale and extend the leg with the band pressing the heel towards the wall directly behind you. Make sure that the heel doesn’t lift above the buttocks causing the low back to arch or dip.
5. Inhale and return to the start position. Repeat for 10-15 repetitions. You should feel work in the glute of the extending leg as well as the core helping to stabilize the body.

Side-lying Clamshells Pilates Exercise

This exercise targets the glute medius, TFL and core.

1. Get into a side-lying position bending the knees and hips both to about 90º. Wrap the Thera-band around both thighs, close to the knees making a fairly tight wrap. Make sure that the shoulders, hips and feet are stacked.
2. Inhale to prepare for the motion.
3. Exhale and lift the top knee toward the ceiling, making sure that the insides of both feet stay together.
4. Inhale and return to the start position. Repeat for 10-15 repetitions or until you get a burn in the outside of the hip. It may not take very long. If it feels too easy, increase the tension in the band.

Side-lying Leg Lifts Pilates Exercise

This exercise targets the glute medius, TFL, core, and hip stabilizers.

1. Begin by wrapping the center of a band (approximately 6 feet in length) over the top of one foot then bring both ends around and up into the same side hand.
2. Lie on your side and extend the legs fully. The band should be on the side that is up. The body should be lined up very straight—ear, shoulder, hip, knee and ankle in a straight line. Lift the waistline off of the mat by engaging the abdominals. The bottom knee can be bent to help stabilize but much more core work is created by leaving both legs fully extended.
3. Inhale and lift the top leg toward the ceiling, point the foot making sure that the hip and lateral malleolous stay aligned.
4. Exhale, flex the foot and lower the leg, making sure to engage the adductors (inner thighs). Don’t allow the foot to rest down. Repeat for 10-15 repetitions.

Having strength in the lower body can definitely help a golfer retain power for his/her swing. It’s a vital component of the whole picture. Being fit for golf is one of the best things a golfer can do for their game and it’s a lot cheaper than a new set of clubs.

There are many different kinds of runners. There are marathoners and other distance cravers who may or may not be competitive; there are short distance runners who also may or may not compete and then there are casual runners who just try to fit in a few miles a week to keep their cardiovascular systems in good working order. No matter which type of runner, the same muscle groups are used to propel the body forward. Primarily the hip flexors to pull the top of the leg forward, the quadriceps to extend the knee then tibialis anterior to flex the foot and prepare to plant the forward foot. Once down, that leg is pulled back using the glutes and hamstrings. The big issue here is that while in that running gait, the runner’s body is moving in the sagittal plane therefore the muscles that support movement in the horizontal and frontal planes are not challenged specifically.

You may see the effects of the imbalances if you have a client who loves to run. They may exhibit great strength in their legs but have real issues with tightness in the hips, with low back or knee pain, and/or problems with balance. As an instructor it is very important to work the client in the horizontal and frontal planes. Pilates can also help runners with core strength so they can be more upright in their posture as well as breath control. Below are a few Pilates exercises that can benefit runners.

Mat Work Exercises

• Side lying leg series (strengthen glute medius & stabilize hips)
• Leg circles (stabilize hips and move legs through rotation)
• Swimming (thoracic extension, hip stability)
• Side bend (strengthen abductors, adductors and obliques)

Reformer Exercises

• Feet in Straps; medially and laterally rotated (hip rotation, mobility)
• Footwork; medially and laterally rotated (hip rotation, mobility), heel lower and lift (calf strength and flexibility)
• Side splits (lateral hip strength and stability, abductor and adductor strength)
• Long Box series (thoracic extension, hip stability, core strength)
• Seated twist with or without ring (hip stability, obliques)

Of course there are many other Pilates exercises that can complement a runner’s program.

The benefits runners have by using Pilates

• Increasing core strength and correcting postural imbalances
• Increasing balance in the muscles of the back and hips
• Reduce the risk of injury
• Assist with breath control

Make sure your runners know they need to work other muscles besides those for running. They’ll be really happy if you can keep them out on the road, track or treadmill.

Pelvic Tilt

This is actually a warm-up exercise, but great to help create more mobility and coordination in the pelvis, hips and lumbar spine. All of which are important during the golf swing as power is transferred from lower body to upper body.

Start laying on your back with your knees bent and feet hip-distance apart. Keep your arms by your side as you inhale to prepare. As you exhale, begin to tilt your pelvis back and you will feel your lower back touch the floor.

Inhale as you tilt your pelvis in the opposite direction, away from your rib cage, feeling a slight arch in your lower back. Repeat the exercise for 10-20 repetitions. Be sure to feel your transversus abdominis stay engaged throughout the entire exercise while keeping the rest of your upper body still.

Bridge

This exercise challenges the stability of the pelvis, lower back and core while strengthening the gluteals, which are tremendously important for creating power and stability during the golf swing. There are several variations of this exercise. The basic Bridge starts lying on your back with your knees bent and feet hip-distance apart. You should focus on trying to recruit your gluteals throughout the exercise, not your hamstrings. This will take practice and concentration.

1. Inhale to prepare and exhale to lift your hips to a bridge position, from your shoulders to knees.
2. Inhale to stay in this position and exhale as you lift one foot slightly off the floor without shifting or dropping your hips.
3. Inhale to return the foot to the floor and exhale as you lift the other foot off.
4. Inhale as you lower the foot and exhale as you lower your hips back to the floor.

The leg lifting off the floor can gradually lift higher to make the exercise more challenging. Eventually the full Bridge takes the lifted leg into extension to the ceiling, then lowering the leg parallel to the supporting leg, lifting the leg back to the ceiling and then finally back to the floor. Start with the basic Bridge first, then progress as you get stronger in your gluteals.

Side Lying Leg Circles

This exercise helps improve mobility of the hip joint, stability of the core while also challenging balance. Hip mobility, or internal and external rotation, will affect the backswing and downswing. First, during the backswing, the golfer will load and coil into the hips. Then, on the downswing, he will post into and rotate around the hips. If hip mobility is limited, a golfer will have too much lateral motion during the golf swing.

This exercise starts side-lying, with the supporting arm extended over the head and the top arm touching the floor for stability. During the exercise, lift in your core and supporting side to avoid sinking into the floor.

1. Inhale as the top leg lifts away from the supporting leg, only as far as you can maintain pelvic stability.
2. Exhale as you begin to circle the top leg while the rest of the body remains as still as possible.
3. Inhale to finish the circle. Repeat the circle 8-10 times and then reverse the circle.
4. Repeat to the other side.

Keep the abdominals engaged throughout the exercise and keep tension out of the shoulders.

Of course, there is so much more to a golf fitness program, but these three simple Pilates exercises can be done anywhere, in very little time and give amazing results.

Benefits of Pilates include muscle balance, core strengthening and stability, improved focus and concentration, injury prevention, reduced stress and relief from back pain. Pilates aids in restoring muscle imbalances created by one-sided sports such as golf, baseball and tennis and can be utilized to build strength, power, endurance and precision for most if not all sports.

Golf requires trunk flexibility and stability, strong legs and glutes to help transfer the energy of ground force reactions, strong shoulders and lats to assist with control of the golf club and a strong core to support the body for the rigors of the repetitive swing motion. Back injuries are common with golfers and Pilates exercise can help golfers with relief of pain as well as help them gain more balanced muscular which helps prevent back pain and injuries.

Other rotational sports such as tennis and racquetball have similar requirements—players need a strong trunk and legs as well as shoulder stability for maximum power and energy transfer. Additionally, both sports require good balance skills for quick directional changes. Pilates also helps players increase endurance and concentration while helping to decrease the chance of injury.

Many sports are more linear such as running and cycling. It is easy for runners and cyclists to develop imbalances in their musculature due to the nature of their sports—always moving forward with little to no lateral motion. Both sports are lower body dominant with cyclists adding to their woes by being in constant forward flexion, overstretching the muscles in the upper back while the shoulders roll forward and the pectorals get tight. Adding Pilates to their repertoire can help runners and cyclists restore muscular imbalances in the legs by increasing the flexibility of tight quadriceps and hamstrings, strengthen the adductors and abductors to help the knees be more stable. Adding hip stability by taking the legs and hips into greater ranges of motion is of utmost importance as well.

Individuals competing in all sporting endeavors can benefit from the breathing, centering and concentration that Pilates demands. Whether it be stepping into the tee box, onto the tennis court or up to the starting line, all athletes can achieve a higher level of play when Pilates is added to their training routines.