1 for hypermobility ( too much flexibility ) because it could be an indication that you have unstable body segments — and an increased risk of injury .”
CARDIO Next , let ’ s focus on good ol ’ cardio — the bane of many golfers ’ existence but a type of fitness that is crucial to your overall health . After all , heart disease is the number one cause of death in the U . S .— but it ’ s largely preventable with regular cardiovascular exercise .
“ When you improve your body ’ s ability to circulate and use oxygen , you are basically improving the function of every system in your body ,” Griffiths said .
Best of all , the benefits of cardiovascular exercise begin immediately . The main goal is to challenge your cardiovascular system to do more than what it ’ s used to ( which is going to be different for each person .) If you ’ re unsure about what ( or how much ) cardio work to do , check with your current healthcare provider for additional information .
2
MODIFIED PLANK WITH HIP EXTENSION
This plank exercise ( which can be done on stairs , your couch , or the floor ) is great for golfers because it challenges the stability of your entire core , including the arms and shoulders . You can make this exercise easier by placing your hands on a higher surface , like a sturdy countertop or stairs , and eliminating the leg raise . Or , make it more challenging by placing your hands on the floor and a resistance band around your ankles .
1 . Make sure your back is flat and your core is engaged . 2 . Tighten your glutes and quads . 3 . While keeping your knee straight , slowly shift your weight and extend one leg from the hip . 4 . Alternate sides
ILLUSTRATIONS BY THERESA SHIM
STRENGTH By no means were we diminishing the importance of a good strength training routine by placing it last . After all , strong muscles are less prone to injury , and regular strength training can increase your bone density and help reverse sarcopenia ( the loss of muscle mass that happens as you get older and / or less active .)
Whether you ’ re performing quadruped , half-kneeling , tall-kneeling , standing , single-leg , or instability strength-focused exercises , good posture is key — never sacrifice it for higher weights . Always choose the position and resistance that challenge your stability while allowing you to maintain good form .
The bottom line : fit golfers will be able to play more often and well into older age without problems . Whatever you decide to do , commit to and stick with it .
“ You are worth the investment in your time and resources ,” Griffiths said . “ This isn ’ t about just your golf game , this is your quality of life — and it ’ s never too late to start improving your fitness .”
Here are three exercises Griffiths recommends to kick off your 2023 the right way .
1
PALLOF PRESS
The Pallof Press ( which can be done standing , half kneeling , or tall kneeling ) is a great exercise for golfers because it challenges lateral stability and promotes synergy and stabilization through the core and into the upper extremities . The Pallof Press can be done in a variety of positions for stability challenge variations . Griffiths recommends beginning with the standing posture .
1 . Attach an elastic band , cord , or pulley away from you to the side . 2 . Hold it against your chest , then slowly extend your arms forward and then back , without allowing your body to rotate .
2 vsga . org J ANUARY / F EBRUARY 2023 | V IRGINIA G OLFER
41