Golf By David McPherson DON’T BACK DOWN Your back is another body part that tends to break down with age. Doing these back-specific exercises are great warm-ups before you play a round, but it’s also a great daily habit to get into this winter to strengthen your spine, lower back and butt − all things that will also benefit your golf game. The Bridge To strengthen your back, one of the best stretches which you can do anywhere at home throughout the winter is the bridge. Lie down on your back, on a firm surface. Bend your knees and keep your feet flat on the ground. Now, push through your feet to lift your pelvis off the ground. Hold this for 10 seconds before returning to the ground. Complete 15-20 reps of this exercise. Toe Touches This simple exercise, if done repeatedly throughout the winter, will stretch your back and hamstrings. Stand upright with your feet together. Reach your arms above your head and lock your hands. Now, slowly bring your arms down in front of you. Continue to move your arms down, reaching towards your toes as far as you can without feeling any discomfort. Hold this pose for approximately 10 seconds, making sure to not overexert yourself. Perform two sets of eight to 10 repetitions. Back Extensions This exercise strengthens your back, increases your ability to co-ordinate movement through your lower back and improves your posture, which helps to prevent back injuries. Start by lying face down on the floor with your hands on the floor under your face. Now, slowly bring your head up and arch your back. Next, push up to your elbows. Return to the starting position. Perform two sets of eight to 10 repetitions. These are just a few suggestions. Do a Google search on strength building or exercises for senior golfers, and you’ll discover endless YouTube videos. Take your pick and get to work. If you can’t wait until your course opens and just need a taste of that feeling of swinging a club, consider buying a golf simulator. Forget the kids’ inheritance, live for the now. That’s another lesson which COVID-19 has reminded us of: life is precious. The good news is that these wonders of technology have dropped significantly in price in recent years. So why not take that few extra dollars in your pocket saved by not going south and splurge on a golf simulator. Competition has decreased prices and you can now get the most basic model for as low as $3,000. Imagine teeing it up and playing a full round with your clubs at all of the world’s famed courses − from St. Andrews to Pebble Beach − right in the comfort of your living room, basement, den or garage? Check out offerings from companies such as Foresight Sports, Full Swing or TrackMan, to name just a few. Alternatively, search out a golf simulator with hourly rates in your area and book a time for you, or with friends. If it’s strictly the short game which you want to work on, and you don’t want to invest as much money, consider purchasing an indoor putting mat. Practise that smooth stroke while watching your favourite Netflix series. Hopefully, by the next time I write in this column, the world is one step closer to finding a vaccine and COVID-19 is slowly fading away. Until then, stay strong. Stay safe. Enjoy this winter wherever you are and keep on exercising so that you are golf ready when it’s tee time again. An international research study backed by the R&A released this past fall found new evidence to suggest that golf can provide significant health benefits to older participants in the form of improved muscle strength and balance. Professor Maria Stokes (University of Southampton) and Dr. George Salem (University of Southern California) carried out the Strength and Balance Study with two sample groups over two years. The study indicated that older golfers can develop and maintain muscular strength, power, endurance, balance, flexibility and walking performance on the course. “Our findings suggest that golf should be considered when prescribing exercise for older adults because it appears to be safe, feasible and an adherent form of exercise for a better, healthier quality of life,” said Dr. Salem. How can you maintain these benefits so that you are ready to hit the tee again in the spring? With exercise, of course. Here are some suggested training tips to keep developing your flexibility, along with your mental and physical strength this winter. CSANews | WINTER 2020 | 47
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