Why you should care, even if you don’t play golf. It’s all about the hips (and more).
My T60 Fit class members often tell me that getting down to the garden or picking weeds, cleaning up spills on the floor, or feeding their pets is often challenging. Getting on and off the floor is tough, too. My older golfer women complain that their distance is getting shorter.
I can’t squat down, my distance in golf is getting short… It’s just because I’m old…
What my clients say
Let’s Swing into Action: The Power of Mobility and Flexibility in Golf and Everyday Activities.
I’m going to focus more on golf fitness as we get into the summertime spirit of activity. Keep reading because these tips apply to everyone (golfer or not) and our general fitness, mobility, strength, and agility.
Fitness is important for all ages, particularly for ua older adults. Studies show that exercise improves mental acuity, and can reduce metabolic issues like type 2 diabetes and other inflammatory conditions.
Do you want to move about your day with less aches, pains, and fatigue? Yes, please! Even though we can’t reverse the clock, we can hold the wolves at bay.
We can take our life or golf game from “meh” to “wow” but there is some work to be done. You know the saying, you can’t out exercise a bad diet… well, you can’t get strong and flexible without moving. I can’t tell you how often I hear from my training clients that it’s hard to squat, do the gardening, or pick up the bag of dog food. Our new mantra is HIPS HIPS and HIPS!
The unsung hero
Still with me? Even though I am attempting to focus more on golf fitness on my Instagram feed https://www.instagram.com/sandifeaster/ my tips and posts apply to all older adults.
The two unsung heroes in life and on the fairway are strength and mobility. It’s hard to have one without the other. These two elements can transform your life, and if you are a golfer, your swing, score, and overall enjoyment of the game. If you’re not a golfer, you can squat, garden, and even weeding – now isn’t that fun?
Your Swing Symphony 🎶
Imagine your golf swing. Like an orchestra, all the instruments must be in sync to produce a finely tuned symphony. BUT, if you are stiff (think of that mantra – hips, hips, hips), that turn now looks like a chop.
Turn on the TV and take a peek at pro golf. Even better, watch some of the teens play. Every part of their body, from their head to their toes, plays a crucial role in creating that beautiful, effortless swing.
Look at the senior players, they still have mobility and flexibility well into their 80s and 90s. So why is it, we elders say we can’t move? Maybe it’s because we don’t. Just saying.
Can you commit to resetting and recalibrating your thinking? We can be the conductors of our bodies and ensure each muscle and joint hits the right notes.
Getting Started
- Increase Range of Motion: Flexibility allows your muscles and joints to move through a greater range of motion. You can achieve a full, powerful backswing and follow-through without feeling like you’re about to snap in half. Can you move your hips and not your upper body?
- Improve Balance and Stability: Good mobility helps you maintain balance throughout your swing or that nice hike. No more toppling over or an awkward hit. With solid balance, you’ll deliver more accurate and consistent shots, or stay steady on your feet. Oh yes, it is also important to help with fall prevention. No one wants to do a faceplant. Do you? Check-in with your ankles. Can you do foot circles? Can you stand on your toes, can you lift your toes? Your feet are your foundation!
- Enhance Power and Speed: A flexible body can generate more power. Think of a rubber band – the more it stretches, the more snapback it delivers. But to get that strength and power, you need muscles. That means lifting weights and eating protein to build those muscles. Read below for a previous blog post on protein requirements.
The Secret Sauce
The secret sauce is needed for injury prevention and better movement.
Injury Prevention
Nobody wants to be sidelined with an injury, especially when the course is calling. Mobility and flexibility are your secret weapons against common golf injuries. Here’s why:
- Reduced Muscle Tension: Flexible muscles are less prone to strains and pulls. Regular stretching keeps your muscles supple, reducing the risk of those annoying tweaks and twinges.
- Joint Protection: Mobility exercises help maintain healthy joints by promoting the production of synovial fluid, which lubricates and nourishes the cartilage. This is particularly important for preventing issues like golfer’s elbow and knee pain.
- Better Recovery: Flexibility aids in faster recovery post-round. Stretching helps clear out lactic acid and reduces muscle soreness, so you can get back on the course sooner and in better shape.
Movement Exercises
Incorporate these simple exercises into your routine and watch your game improve:
- Dynamic Warm-Ups: Start with leg swings, torso twists, and arm circles to get your body moving and blood flowing before you tee off.
- Hip Flexor Stretches: Your hips are the powerhouse of your swing. Keep them limber with lunges and hip openers.
- Shoulder and Thoracic Mobility: Use a foam roller or perform shoulder stretches to ensure your upper body can rotate fully and freely.
- Hamstring and Calf Stretch: Flexible legs are essential for maintaining stability and generating power. Try toe touches and calf stretches to keep these muscles in top shape.
- Core Flexibility: Strengthen and stretch your core with exercises like the cat-cow stretch and seated twists. (NOTE: If you have osteoporosis please be mindful of spinal twisting). A flexible core translates to a more controlled and powerful swing.
Isn’t It All About Having Fun?
Let’s face it – a game of golf and tidying your special garden should be enjoyable. You’re more likely to have this enjoyable experience when your body moves fluidly and without pain. Can you imagine impressing your buddies with your newfound flexibility, not to mention those longer drives and lower scores? In the words of Clint Eastwood “Don’t let the old man(woman) in.”
So, next time you’re tempted to skip your stretching routine, remember: a flexible golfer is a happy golfer. Embrace mobility and flexibility, and watch your game soar to new heights. Now go out there, swing with grace, and conquer the course like the flexible, mobile champion you are!
Ready to take your golf game to the next level? Join my online golf fitness program. It’s free for the remainder of June ($189 Value). Send me a message via Instagram https://www.instagram.com/sandifeaster/ or comment here with your email address and I will send you the link to my 8-week online program.
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