Aware and Prepare: for a Better Golf Game

Golf is a very popular activity for those in the retirement years, which means that we may not be playing with totally healthy, young joints.  Therefore we need to pay extra careful attention to form and pre-game practices.  This means we need to be aware and prepare.

Awareness!

Let’s start with being aware… When it comes to being aware, I am specifically referring to an awareness of proper spinal posturing during the position used prior to performing a golf swing.  This position can lead to a common mistake when it comes to the lower back. Finding and maintaining a neutral lumbar spine is key. To do this you should practice in a mirror.  You will need to find your ideal position and then recognize it kinesthetically (in your minds eye), so that you can get into the right posture every time you set up for a swing.  Here is how to find and practice it. 

• Stand with your side profile to a mirror.
• Set your feet in the stance you typically use during a swing.
• Soften your knees and sit back into hips your as you would pre-swing.
• Place your hands on your thighs.
• Look at your spinal position in the mirror.
• Tuck your tailbone as far under as you can.
• Reverse and arch your back in the other direction as far as you can.
• Now find the point right in the middle of those two extremes.
• Hold your lower back in the midway, neutral position.
• Engage your abs and look to see that your shoulders on a diagonal line with your hips and your knees are behind your toes.
• Bring your arms in front of you as though you are holding a golf club.
• Check in the mirror to make sure you have maintained the proper position.
• Hold for five deep breaths and then place your hands on your thighs for a break.

Repeat several times. 

Prepare!

Now to further prepare for a strong back swing you can add the following rear shoulder exercise from the pre-swing golf position:

Posterior Raise with dumbbell or full water bottle

• Perform a dumbbell posterior raise in a slow controlled manner from a well-aligned pre- golf swing posture.
• Keep the weight light enough for you to maintain the proper posture throughout the range of motion.
• Perform 8 to 12 repetitions with control.

Then finish up with a great mobility/stability exercise for the torso and shoulder girdle. 

Quadruped Rotation with Flexion and Extension

• In quadruped position (hands under shoulders, knees under hips), take right hand and put behind head as far as possible. 
• Flex and rotate spine, aiming right elbow to the outside of the left knee.  
• Then extend and rotate spine, aiming right elbow up towards ceiling.
• Perform slowly holding the end range positions for 3 to 5 deep breaths.
• Do 4 to 6 on each side.

Maintain!  Take Glucosamine and Chondroitin Supplement for Healthier Joints and Flexibility

Taking a liquid glucosamine and chondroitin supplement daily can also be very helpful for maintaining healthy joints and flexibility.  It helps keep joints lubricated for improved mobility.  Glucosamine helps rebuild cartilage tissue lost over time and from wear and tear and chondroitin helps to cushion and lubricate your joints for better joint health and to help manage joint pain and stiffness.     

Don't let joint pain keep you from enjoying your golf game this summer!  By doing a few preventive measures such as these exercises and taking a glucosamine supplement, you can be on top of your game without joint pain.