The Millstone Times May 2019

As We Age Getting Back into the Swing Tips for Senior Golfers By Pam Teel

Many senior citizens choose golf as a way to stay in shape. The sport provides seniors with cardiovascular exercise and stretches most parts of the body. Seniors up north have the disadvantage of having to wait out the winter season before getting back out there in the spring. During the winter months, it’s wise for seniors to keep up with their stretching and cardiovascular activities. It is a known fact that after the age of 70, we start to lose the ability to produce great amounts of power and strength; two things critical to a game of golf. You can keep your stamina up and your body fit by doing some sim- ple exercises during the winter break. There are many golf websites that offer easy exercises to help se- niors keep in fit. The PGA website is a great source to find exercises that seniors can do while waiting the winter out. https://www.pga. com/news/golf-buzz/five-key-exercises-senior-golfers. Below are some easy exercising tips from Golfweek that can help put the spring in your Spring as you prepare to head back to the golf course. Exercising is also important even before a senior picks up his clubs and begins a round of golf. Senior golfers should first take the time to loosen their body through a series of simple exercises. Ankles

Walking for several hours puts strain on your lower body, and if your legs aren't loose, your game of golf can quickly become painful. Seniors don't need to perform drastic stretches to warm up their bodies. To exercise your ankles through the windshield wiper ex- ercise, sit on a chair or bench so that your feet touch the ground. Slowly rotate both feet to the left, hold the pose, bring them back to center and then rotate them to the left as though your feet are windshield wipers. This stretch loosens the muscles and ligaments around the ankles. Quads It's common for a golfer's quadriceps to cramp up if they're not stretched adequately. Fortunately, the stretch to loosen them is simple. Stand with both feet on the ground and steady yourself by holding onto a tree, door frame or even by using a golf club as a cane. Bend your left leg and the knee and hold your left foot as closely to your buttocks as possible with your left hand. You should feel a stretch in your quad. Hold this pose for 15 seconds, and then repeat it with the other leg. Hips Find a suitable spot on the floor to lie on your back and plant your feet on the floor so your knees are in the air. Your feet should be slightly more than shoulder-width apart. Keep your torso planted on the floor and bend at the waste, dropping both knees to the left side. Hold this pose for 15 seconds, return to neutral and then repeat this exercise to the right side. Back Position a driver across your shoulders, just behind your neck. Grip each end of the driver with one hand and turn at the waist to the left. Only move as far as is comfortable. Hold the position for 15 seconds and then turn to the right. This exercise loosens your back muscles, which you can easily pull during a golf swing. Other Lightly swinging a golf club before playing your round is an effective way to loosen the muscles throughout your entire body and ensure you've warmed up every major muscle group. Don't necessarily worry about form; just swing the club back and forth until your arms, back and neck feel comfortable and loose.

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The Millstone Times

May 2019