Long-time physiotherapist, Suzanne Clark, has written a book called Play Golf Forever: a Physiotherapist’s Guide to Golf Fitness and Health for the Over 50s, a sister title to her earlier Play Tennis Forever.
Suzanne has founded an organisation called Fitter Forever to advise over 50s sports lovers how to stay fit and healthy enough to cock a snook at Old Father Time. The books explain in layman’s terms how your body works as you play golf or tennis, and how you can help yourself by, among other things, strengthening key muscles to prevent injury. It also stresses the importance of the post-round cool down, which you can even do while others are ordering your winner’s drinks at the bar!
Post-round cool down
After the round (perhaps even in the bar!) is a great time for the important cool down, working on the flexibility of your muscles while they are nice and warm and, as such, receptive to being stretched. Never stretch a cold muscle as that can lead to injury.
One really important stretch that you can even do sitting down is on the hamstrings in the back of your legs, which quite often become tight with age. Stretch one leg out in front of you, and very slowly run both hands down that leg until you feel it pulling at the back of your leg. Hold it for a count of 30 seconds, then slowly come back up – ideally three times on each leg.
You can also stretch your hip muscles and quadriceps at the front. Stand up in a position where you can hold on to something. Hold one leg at the ankle, keeping the knee back if you can, and just stretch it up gently until you feel it pulling at the front, again for a count of 30 seconds. Aim to do this three times on each leg if you are able to.
We have created a short video series highlighting some of the key things Suzanne told GM’s very own over 50s golfer, Jezz Ellwood, on a recent visit to the Golf Monthly offices. Check out the other videos here…
Important Medical Disclaimer
If the reader or viewer has any existing medical conditions or requires individual advice, they should check with their GP or appropriate healthcare professional before undertaking any exercise or stretching programmes. No responsibility is assumed for any loss or damage caused, or allegedly caused, as a result of following the advice given.