Back Fitness for Senior Golfers

Back injuries are prevalent among golfers of all ages and especially for senior golfers. Age has a way of letting us know subtly that our bodies no longer react like the good old days of 20 something. The back is one area of our body we can't afford to take for granted. Whether you suffer from minor aches and pains, mild discomfort or even general tightness, your back could be at risk as well as your game.

So how can we protect our backs from the wear and tear of age while creating longevity in golf?

The first thing to check is your posture. If you don't know the right way to sit, stand or lift weight, then you are far from learning the complexities of swing mechanics!

The "perfect swing" is something many attempt to learn by watching or reading a book. Yet, it's a motor skill, which also draws upon your 'feel' for things.

When you first learned to swing a golf club, you might think you were learning things from 'scratch'. But were you?

You already knew how to stand. If you tend to slouch while standing, or if your back muscles were poorly developed, you probably ended up trying to create the "perfect swing" by sight rather than by the feel of things.

Maybe your upper back is making up for your lack of lower back flexibility. Perhaps your lumbar pain results from underdeveloped hips or abs. It doesn't matter where your 'weak link' lies. It always kicks in a series of "compensatory" moves.

These wrong moves are not only an open invitation to injury- they can take you years to correct and refine - if you are blind to the underlying postural flaw.

Experts agree that an erect posture with neural spinal alignment can give you an added rotation of up to 30°. Imagine the extra momentum that would lend to your club head!

Three simple ways to Improve your Swing with Better Posture:

1.Stand Tall! When you slouch, you compromise the normal curvature of the back, which is important for proper joint movement.

Try this simple experiment: Sit on a chair in the bent-over posture. Your shoulders are slouched and the neck protrudes outwards. Try to swing your arms. Most of the movement will come from your elbows, rather than your shoulder joint (which has a bigger range of motion).

Next, sit up straight, with your shoulders squared and your neck in proper alignment with the spine. Your arms will swing freely from the shoulder and rotate freely in any direction.

More importantly, the right posture will keep your back healthy and minimize the sheer forces on the spine - which form the root cause of pain.

2.Bend at the Hips (not at the Back!)

When you bend, make sure your back is in a neutral position. That can only happen if you bend from your hips.

To facilitate this position, make sure your lower abs are properly engaged. Strong abs are the very foundation of a powerful, fluid stroke!

3.Improve Stability

Better balance and coordination help to effectively transfer the momentum of your swing to the ball.

Stabilize your torso by keeping your feet shoulder width apart- having them too close or too far apart will affect your balance.

Learn to shift your weight smoothly from one foot to the other. It will greatly reduce the impact on your lower back.

Finally, do not lean on the toes or roll at the heels. A shaky foundation can kill momentum before your club head strikes the ball.

It may take some time to get accustomed to the new posture. But these simple changes will help you play better golf longer.

Doesn't that make it worthwhile?

Susan Hill is a fitness trainer, CHEK golf biomechanic and sports nutrition specialist. Her work has been featured in Golf Illustrated, Travel Golf, Resort Living and SELF magazine. For on-line golf specific exercises and stretches, visit http://www.fitnessforgolf.com

---

Golf Training Equipment Can Give You A Competitive Edge

Whether you are just beginning to enjoy the game of... Read More

Golf Swing Tips Will Not Work By Themselves

Golf swing tips are rampant! Golfers can't get enough of... Read More

Hit Longer Drives - Heres How

To hit longer drives is the dream of every golfer... Read More

Why Do You ?Not Benefit? From Coaching Golf Tips

Most golfers have had dozens of opportunities to receive coaching... Read More

4 Easy Ways to Take Your Golf Practice to the Course

One of the most common concerns expressed by golfers is... Read More

Approach Shots: What It Takes to Master Them

Basically, your approach shot is your shot onto the green.... Read More

What is Golf Exercise Equipment And How Can It Help

Golf exercise equipment can be a variety of pieces; but... Read More

Golf Exercise And Fitness? And Why You Can No Longer Ingnore It

No golfer can afford to ignore golf exercise and fitness... Read More

What Are Custom Golf Clubs

Custom golf clubs are anything from a single club to... Read More

GPS Golf Balls Are Almost Here

As GPS technology gets better and better and smaller and... Read More

A Good Swing Starts with a Strong Base of Support

A good golf swing starts with a strong base of... Read More

Why Golf Training Products Don?t Work For Most

The mere mention of golf training products is bound to... Read More

Mental Training for Golfers: Attitudes that Sabotage Commitment

Plateaus in performance sometimes occur when you don't see any... Read More

A Valuable Golf Swing Tip

No serious golfer will fail to be eager and maybe... Read More

How A Golf Fitness Book Can Transform Your Game

A golf fitness book that is written to give you... Read More

What Do the Core and the Golf Swing Have in Common?

The concept of "core training" is a "buzz word" in... Read More

Golf Fitness Training Made Easy?And Anyone Can Do It

Golf fitness training might sound grueling, sweaty and a lot... Read More

Improve Your Golf Game Using the Unlimited Power of Your Imagination

Today, it seems, that many people are all too familiar... Read More

Charity Golf Tournaments

If you are involved with a non-profit organization, chances are... Read More

How A Golf Stretching Routine Can Impact Your Game Quickly

Even as you read this article, golf stretching routines continue... Read More

Golf Specific Weight Training...Dont Fear It

The fascinating thing about golf-specific weight training is that despite... Read More

Golf Swing Training The Right Way

Golf swing training is a critical area in the improvement... Read More

Golf Shots Versus Golf Swings - You Need Shots On The Course!

Why do so many golfers hit a shot and immediately... Read More

A Valuable Golf Exercise In Your Office When You Have A Moment

Golf exercise is not necessarily in a gym. Getting creative... Read More

Benefits of A Golf Fitness Stretch Trainer

Hardly any professional worth his name today will dare approach... Read More

Unique Mental Challenges for Women Golfers

The game of golf provides trials for every player, independent... Read More

How Timing The Golf Swing Is So Critical To Consistent Shots

Timing the golf swing is extremely critical. It is not... Read More

Improving Your Golf Swing

You've got your golf clubs, your 18-pack of golf balls,... Read More

Advice On Golf Training Aid Products

There are many different types of golf swing faults and... Read More

How to Unleash Your True Golf Potential (Part 1)

Time and time again we see today's golfers out on... Read More

Golf Exercises - Improving Fitness for Power and Consistency

Perhaps one of the biggest changes in the golf world... Read More

Golf Swing Technique And How To Improve It

There are two approaches to achieving a better golf swing.... Read More

How to Maximize Your Distance by Hitting Triples Instead of Home Runs

This lesson is entitled, "How to Maximize your Distance by... Read More