Improve your balance to play better golf
I have the pleasure of working with golfers of all ages. One thing I notice with my adult golfers, especially those who have a few more years of experience, is that their decreased ability to stand on one leg catches them off guard.
How much have you focused on your balance lately if ever?
There are many things that we need to preserve as we age. Older adults tend to have a harder time keeping lean muscle mass, maintaining balance and stability, maintaining bone density and maintaining their overall mobility. The beauty about being human is that we can modify and improve all of these things.
If you are unsure about how your balance is: stand next to a solid counter top and attempt to stand on one leg. Can you do so without holding on for greater the 20 seconds? Can you do so equally on each leg? If not it is very likely that working to improve your balance ( as well as other things) will greatly benefit you.
How is balance related to golf?
For golf it comes down to awareness and stability as well as removing degrees of freedom in our golf swing. If we can better feel the ground and are steadier on our feet we can make a better turn and swing at the ball with less variability in our low point. This holds especially true as we take a swing from an uneven stance and even more so on an uneven stance on a surface like soft grass or a bunker. Have you ever been worried about your knee, back, or balance on such a lie with concern about controlling your body as you swing? I’ve certainly stood in some interesting places after some not so kosher drives.
Why else should I focus on improving my balance?
As we age there are several things we should always maintain. TWO extremely important things are maintaining your ability to stand on one leg, the other, being able to get up off the ground. These are essential to your health and your safety! Those with improved balance on one leg, demonstrate strength in that leg, stability and postural control from your trunk and hip as well as a small indicator of less fall risk.
Maintaining your ability to get up and down and off the floor is something we take for granted, however when injuries occur, surgeries happen, and we lose our general mobility this task becomes quite difficult for many folks. Getting up off the floor demonstrates a moderate amount of strength and mobility in your lower body and trunk. Getting up and down off the floor provides us with more variability in our movement and more options and confidence in day to day life. Whether it is playing with kids or grandkids, picking the ball up out of the hole or doing work around the house the more ways in which we can move the better!
Below are two simple exercises you can begin to work on that will help with your balance:
!! Perform the first exercise for reps of 10-20 each leg for 2-3 sets. Use a countertop if needed!
!! For the second exercise perform for 20-30 seconds 3-4 sets and close your eyes if possible!
Give them a try and as always if you have any specific questions don't hesitate to reach out to me at james@ashcroftphysio.com
Continued commitment to improving your balance will be something you won’t be sorry about. It will allow you to continue to enjoy the game as well as continue stay independent with your family and friends!
Best,
Dr. James Ashcroft DPT, OCS, CSCS