Golf — Exercises For Better Scores
Like any athletic activity peak performance is not just
superior technique, but having a body that does what you need
it to do. Toning, stretching, warming-up, and easy weight
training all help improve scores on the course.
STRETCHING
Putting requires relaxed concentration, driving mandates
strength and limber joints. Start by rotating all the 'golf'
joints — hands and fingers, wrists, elbows, shoulders, hips,
knees and ankles. Then loosen up that all important neck and
spine by rotating the head gently counter then clockwise.
Start slowly, stretch less than the maximum possible. Hold
each stretch for several seconds, then repeat until you work
smoothly out to the maximum extension.
Standing straight, stretch the arms straight up, rotate the
forearms, then wrists, then flex the finger joints. Follow by
rotating the entire arm, first one then the other then both
together. Reverse directions and repeat.
With elbows bent and hands clasped above the head, use the
right hand to pull the body right, followed by the left hand to
pull the body left. That stretches those major muscles called
the latissimus dorsi. (The long ones running from the shoulder
blades down to the waist.)
Separate the feet to about shoulder width and bend side to
side, front to back. Remember to keep pressure off the lower
back, by keeping the angles shallow until you've achieved
athletic fitness.
Keep all angles and extensions age appropriate.
WARM-UP
Start by walking around in a circle of about twenty feet in
diameter, building up to the distance around a city block. To
elevate muscle temperature, start with simple aerobics. A short
jog on a gentle surface, or even a few minutes running in
place. Keep in mind, you're not doing weight loss exercises,
just getting lots of blood flow to the muscles and raising the
heart rate slightly.
LOW IMPACT EXERCISES
Hip Internal Rotation
Sit on a chair with your knees pointed straight in front of
you. Rotate your ankles outward keeping your knees and thighs
pointed straight ahead.
Hip External Rotation
Same position. Now, cross the left ankle in front of the
right and, keeping the thighs and knees pointed straight, hold
for one second. Repeat, reversing ankles.
Hip Abduction
On your left side bend the left knee slightly and straighten
your right. Raise your right leg straight up, keeping it in the
plane of your body. Hold for one second and count to two as you
lower the leg. Repeat on the other side. In a few weeks, try
adding a one- to two-pound ankle weight.
Hamstring
Extend your left leg, knee straight on a low bench. Keep
your back straight and chin up as you slowly reach toward the
toes. Hold for two seconds, then repeat on your right leg.
Lower Back
Sit with head erect, shoulders squared on a low bench.
Slowly turn to your left, to slightly less than maximum. Reach
hands around as if reaching for a seat back. Remember to keep
your feet nearly flat on the floor. Hold for two seconds, then
repeat on right side.
Forearms
Extending your left arm straight out, palm face-up, use your
right hand to pull back the fingers of your left hand. Then
turn your palm down and again use your right hand to gently
pull back the fingers of your left. Hold each position for 10
to 20, then repeat, switching arms.
Start slowly and increase repetitions, adding weights to wrists
and ankles as you gain strength.
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