Golf for Seniors is not just a docile game where you walk around and hit a little ball over and over. Ask anyone who plays frequently and has to go home and take a nap afterwards. It requires much skill along with mental and physical conditioning to prepare yourself to play your best.
Many people take up golf later in life after they have retired and can enjoy more time on the course.
Enjoying golf for seniors depends upon what kind of condition your body is in later in life when you hope to be playing. Unfortunately golf tends to be one of the most stressful sports for the back and joints. If you are not properly conditioned!
Just as conditioning your body in the days, weeks, and months prior to playing golf can improve your game so can your pre-event warm-up. That is why I have outlined here some of the most effective pre-game warm-ups for you to prepare your body and mind for the next game.
Golfing is very demanding and can be stressful on the back, shoulders, and hips. This is exactly why I have focused on stretching and preparing the muscles and joints in these areas of the body for your golf game.
Doing a consistent 4 times per week Pilates routine can prepare you for the demands of golf.
Golf for Seniors - Pre-Game Warm-ups for Consistency:
SPINAL ROTATION:
With good standing posture raise one arm out in front of you. Keeping your feet planted with knees soft and hips facing forward rotate your trunk looking over your shoulder as far as you can. Inhale as you turn to look and exhale as you come back to start.
Repeat on the other side moving slowly but continuously for 6-8 repetitions trying to rotate more each time.
SHOULDER CLOCKS:
This is a great way to warm up the shoulder joint, so important for the golf swing. Can by done standing or in a side-lying position.
Pretend your shoulder is the middle of a clock. Move your arm from 12:00 to 3:00 to 6:00 to 9:00 in one direction several times and then reverse the direction. Making it smoother and more flowing as you go.
Repeat on the other side for 5 rotations each direction.
HIP ROTATIONS:
This is a great exercise for aging golfers who are tight in their hips and lower back. Place your hands on your hips above your pockets. With your feet shoulder – width apart, begin to rotate your pelvis in circles, start small and get progressively bigger.
Increase the rotations from small to large over 12-15 hip rotations and then reverse the direction.
WEIGHT SHIFTING:
This exercise warms up the pelvic muscles, including the hip rotators and adductors. Place your hands on your hips above your pockets. Shift your weight to one leg and allow the opposite knee to drop down and inward slightly.
Do not shift the pelvis to the sides or sway!
Start with small movements, and gradually increase until the weight shift is 80% to the stance leg and 20% on the trailing leg.
Just remember this Golf for Seniors Pre-Game Warm-up is not the end- all for a better game. To be consistent you need to condition your body on a regular basis with stretching and strengthening exercises.
From my own experience, I believe Pilates exercises do both of these things at once and have made me into a more consistent player.
Jennifer Adolfs has worked with senior golfers and on her own golf game utilizing the principles of Pilates to stay consitent. Find out more about Pilates by going to her website at: www.pilates-back-joint- exercise.com
