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Prevent Injuries, Take Your Golf Game To The Next Level With Pilates For Golfers


Golf and pilates may not seem like a natural combination at first thought. However, because pilates strongly emphasises rotation, spine flexibility, and trunk stability, professional and recreational players can benefit greatly from this technique.


Pilates can also aid golfers in injury prevention and recovery. Golf is a sport that requires repetitive motion. You run the risk of overusing particular muscles with each swing and action.


Muscle imbalances can impact your game by affecting your legs, hips, arms, shoulders, and lower back. Additionally, your endurance may decline as you age, and the risk of crippling strains, pulls, and tears increase significantly.


What can you do in these circumstances? Pilates for golfers.

Pilates is a crucial exercise that maintains the body's balance and enhances performance.


Pilates exercises help to strengthen the core, improve muscle strength and flexibility, and improve posture. It also has effective in managing pain.


At La Dolce Studio, we can help you practice this technique to put your body back in shape. 


Book an appointment today to start.

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Male Golfer

Why Golfers Pilates?

Like most golf shots, Pilates movements are centred on the body. It strengthens the body's core (the trunk, shoulder girdles and pelvis). Core stability, shoulder range of motion, and hip rotation can all be improved with core strength, resulting in more potent and accurate golf strokes. Additionally, pilates works every muscle in the body while being gentle on the joints. The ultimate result is a flexible, uniformly muscled physique that has been internally strengthened.


Let us get into more detail about the benefits of pilates:

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Advanced Core Strength

In golf, core strength is equally as crucial as it is in any other sport. Training and strengthening the core is one method for enhancing performance, improving health, and lowering the chance of injury.


Golf revolves around body rotation and driving power from the ground to the club and the ball via your core. Strengthening the core will enhance strength, resulting in a more forceful, controlled swing.


In addition, having a strong core improves many other things, such as posture and the strain on your neck and back.

Enhanced Flexibility

Flexibility is one of, if not the most crucial, component of being a successful golfer. One must acquire a proper rotation between the shoulder and hip to make a clean, forceful swing. Flexible golfers can move through their whole range of motion, which in turn helps you use all of your strength and distance potential.

Improve Body Balance and Stability

For golfers to execute a powerful swing, a solid foundation of body balance and stability is needed. Your ability to control your entire range of motion and rotate your body in unison, mostly using your shoulders and hips, is what makes your swing successful. Without the pelvis' stability and balance, this is not possible.

You can easily transition between motions and control if you do pilates, which helps with pelvic and spinal alignment. In pilates, this is accomplished by extending tight muscles, strengthening weak muscles, and engaging the deep core muscles to improve pelvic and spine stability and muscular imbalances.

Injury prevention and treatment

Pilates has a less well-known but equally potent capacity to assist people in both injury prevention and rehabilitation.


This is largely because Pilates' holistic approach treats any imbalances throughout the body and looks for correction patterns. With unilateral motions, pilates seeks to create balanced muscular development on both sides of the body to relieve stress on overcompensating muscles.

Pilates also aids in correcting posture issues, which frequently result in injuries. Weak or shortened muscles due to poor posture can cause alignment issues. Pilates focuses on strengthening and lengthening muscles, especially the core.

Golf Club and Ball

Pilates Exercises You Can Do

Here are 4 easy golfer's Pilates exercises you can perform at home to boost your performance. 



On the Reformer, this common exercise is done by tilting the pelvis posteriorly and flexing the lumbar spine one vertebra at a time until it is in a high bridge position. Then, soften the sternum and roll the spine, back down to the carriage.


This is a great workout to improve hip stability and open the front of the body. Additionally, it strengthens the hamstrings and glutes, two muscles necessary for a powerful athletic stance.

Chest Lift

This workout will promote spinal stability and abdominal strength.


  • Place your feet hip-distance apart as you lie on your back.

  • Hold a neutral position for the pelvis

  • Put your hands on your head's base.

  • Position your elbows in the room's corners.

  • Retract your head into your hands.

  • Raise your chest slowly toward the ceiling.


Repeat the steps for a few minutes, then change to another position.

Spinal Twist

Combining these two Pilates mat exercises will increase the flexibility and rotation of the spine.


  • Sit on the ground or a bolster.

  • Spread your arms out in front of you at about shoulder width.

  • Rotate to one side while keeping your arms still.


The quadruped exercise's primary goal is to increase shoulder and core stability.


  • Get down on all fours.

  • Step back with one leg extended before bringing it back. Switch legs.

  • Extend the opposite arm in front of you as you do this.

  • As you move, keep your shoulders and hips level. Keep your spine from sagging toward the ground.

The crisscross

The "Criss Cross" exercise primarily aims to increase thoracic rotation and abdominal strength.


  • Curl your upper body until your shoulder blades are off the mat while keeping your legs in a tabletop position and your hands behind your head.

  • Bring one elbow to the opposite knee while rotating your upper body. Change sides.


This dynamic exercise involves quickly repeating this movement.

If you have neck pain while performing the Pilates hundred, adhere to these guidelines.

Man Playing Golf

What We Will Include In Your Pilates Plan

An effective golf fitness program should include motions that mimic the golf swing. These postures are specific to golf and use numerous important golf muscles. Our Pilates training at La Dolce consists of the following elements: aerobic conditioning to increase cardiovascular endurance, flexibility training, golf-specific strength training, core strength for a forceful swing, and balanced hip rotation.


Let's get into more detail:



The backswing can cause chronic overuse injuries, which can be avoided with flexibility training. Stretching exercises for golfers should include dynamic, static-active, and static-passive stretching.


Dynamic stretching is the ability to perform a dynamic movement in its entirety. An example would be doing jumping jacks, a golf swing, or a side-to-side twist.


The capacity to stretch one muscle while applying resistance is known as static-active flexibility. For instance, during a hammer curl, the biceps acts as the agonist while the triceps muscle relaxes.


For instance, clients can use a chair, a wall, or other apparatus to support their body weight.

Strength Training

Strength training helps athletes build bigger, stronger, and more resilient muscles. Your golf game is improved by increasing physical strength, not bulk because it increases the force of your swing. At La Dolce, we emphasise the value of functional training more.

Squats and lunges, with or without additional weight, are performed first.

After working the legs, we address the chest and back. Because they require the use of the entire body, push-ups and balancing rows are excellent strength exercises for the golfer's chest and back.


Biceps, triceps, and shoulders are the arms muscles used to finish the strength portion of the workout. Perform tricep dips, medicine ball tosses, and bicep curls while standing on one leg.

Core Training

Training your body's powerhouse or core will boost the force you apply to the golf ball as you drive. A golfer with a solid core can fully rotate during the backswing, which increases torque. Any fitness program should incorporate core exercises for stability, coordination, and balance.

Cardiovascular Exercise

Muscular endurance in a particular form is cardiovascular fitness. It is the effectiveness of the heart, lungs, and circulatory system in delivering oxygen to the active muscular tissues. Golfers engage in several activities that call for cardiovascular stamina. They repeat swing motions and walk the route for several hours while hauling or pulling baggage.


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Golf requires accurate alignment, quickness, timing, balance, coordination, fluidity of movement, body rotation, high postural awareness, core strength, and focus. It necessitates the coordination of numerous major and minor muscle groups throughout the various swing stages and a strong connection between the body and the mind. As a result, pilates is an excellent exercise for golfers.


The core and pelvis's stability, the spine's flexibility, joint mobility, and muscular balance are all essential for enhancing golfer performance and avoiding injuries.


Pilates can significantly improve your athletic performance and provide the ideal training complement to your sport, whether your focus is on enjoyment, competition, or technical improvement. It can help golfers avoid injury, enhance their technique, and regularly play better rounds.


Don't get left behind. La Dolce is the perfect studio if you want to get started on your pilates journey. 

Contact Us to get started!

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