I am doing a bit of a pivot from pull-ups and fitness to a focus on golf fitness.
Golf is more than a game
Golf is more than just a game; it’s a timeless passion that can defy age. As we “gracefully” mature, our hip mobility may feel like it’s hitting the back nine. When I’m at the practice range or in a golf clinic, I often hear both men and women complain that they can’t hit the ball as far as they used to. They attribute it to age, but maybe it’s not age at all. It’s in how we move our hips.
Here are the topics we are going to tee up!
- Why many older women (and men) struggle with hip mobility on the golf course.
- How to regain (or obtain) the swing you love?
The woes of aging
Aging is like a wet sand trap for our hips – it slows us down. As we age, our bodies begin showing signs of muscle weakness, and our joints lose their flexibility. When the hip area is affected, our swing suffers. Why, because we need to dissociate our shoulders and hips on our swing and move them independently. We tend to plant our feet if our hips are tight and the only way to move the club is up. And then we watch our ball go where we did not intend it to go. Hmm…..
Goodbye, muscle mass
Muscle loss or sarcopenia, is like the bad guest at the party, we don’t want them but we don’t know how to get them to leave. Weakened muscles make it tough to support and move hip joints properly. The result is a swing that is less than smooth.
Did you know that our glutes are the biggest muscle in our body and often our weakest? Have you looked at your butt in the mirror recently? Can you tighten those cheeks? No, not the ones on your face. If you find that difficult, The bottom line (pun intended) is that may be your problem.
We spend lots of time sitting on our bottoms, a leftover from pandemic times. Between sitting more and doing less, we can lose upper body, lower body, and grip strength.
The solution: Regular strength training. Think lifting heavy grocery bags, picking up a 20-pound dog food bag, or squatting down to play with the grandkids. These are part of what we can and should be doing daily so all is not lost!
Hip arthritis
Arthritis in the hips is like a persistent caddy, always there to remind you. Oh, the pain and stiffness. I deal with it regularly and I finally realized how dramatically it was affecting my swing. The osteoarthritis in my right hip has significantly reduced my joint mobility, making my swing more up and down versus side to side. When our hips lock up and we try to hold them still, the only way the club wants to go is up, and then we need to pull in to try and make contact with the ball. Bad news: the ball does not go far and does not go straight. Please don’t ask me to show you a video of my swing, it’s pitiful.
Solution: Begin incorporating hip-specific stretches and strengthening exercises into your routine. The next time you are on the driving range and you are complaining your ball does not go far, get your phone and video your swing from the front, side, and back. You might be surprised that the way you think you swing is not the way you actually swing. Pictures don’t lie.
The tight rubber band syndrome
Sitting too much is a real fairway hazard. How long do you spend each day on your computer or smart devices? How much of that time is sitting? Hmm, just asking for a friend.
When our body and legs are in an L position, our hip flexor muscles tighten up like a big cold rubber band. Don’t believe me? Grab a rubber band and put it in the frig. Take it out and try to pull it and feel how tight the band is. Now take that same band and warm it in your hands. Now pull the rubber band. Feel the difference? Think of your hips and when you sit, you turn your hip flexors into that cold rubber band.
The Golden Ring
- The Golden Ring – I dare you to reach for it!
Exercise is the golden ring on the merry-go-round if you want hip flexibility and strength. Sadly, we can often miss that grab on the go around. But fear not; it’s never too late to start.
Let’s Fix It
The Pre-Game Warm Up
Before hitting the course, don’t forget your warm-up. We tend to run from our car to the driving range or course. Warming up helps increase blood flow to the muscles and joints. Think of the warm rubber band. When was the last time you saw an athlete go directly to the field without warming up?
Daily Stretch
Incorporate hip-specific stretches and strengthening into your daily routine can be highly beneficial. See my Free Hand Out in the FREE RESOURCES TAB.
Strength Training
Hit the gym (or the home gym) and build muscle in your glutes, hips and core.
Customize the Way You Stand
Modify your stance by first taking your position, then turning your toes out slightly and swing. See the difference it makes in getting those hips moving. Work with your golf pro on some ideas or adjustments.
Video Yourself
f. Video yourself: We all have cell phones and can easily video ourselves on the driving range. You may be surprised to see that your swing is not the way you envision it. You might be able to make some quick tweaks and be on your way. Again, check with your Pro.
Conclusion
Don’t let hip mobility hold you back from enjoying the game you love. As an older woman or man, you’ve got years of wisdom under that visor. Even if you are new to golf, you can address hip challenges head-on by adopting the right approach to your fitness (the golden ring), making golf part of your lifelong passion.
Swing freely, friends. Your golfing journey is far from over! It may just be taking a new turn for the better.
