Last month, I introduced you to Thomas Asuma, the fitness trainer at the Athletico Golf Performance Center in Oak Brook. Asuma was kind enough to write down some thoughts on how senior golfers can be more physically fit as we enter the golfing season of 2009. In last month's column, Asuma introduced us to cardio fitness and offered some suggestions on how to build up our cardio fitness so that we can carry our bags or push our carts and walk the average golf course. This month, Asuma is back to offer us senior golfers some more physical fitness tips.

Movement patterns

Prior to picking up a club, it is very important to re-familiarize your body with the motions that you want it to perform and the muscles you will be using to perform these movements. This will help reduce the incidence of injuries, excessive muscle soreness, and even translate into added distance and increase the consistency of your shots. In addition, these two exercises don't require any fancy equipment or weights.

Torso Separatio: Golfers should stand facing a mirror, and assume their address positions. They should keep their hands across their shoulders. Keeping your lower body (from the hips down) as still as possible, rotate your upper body (torso and shoulders) back and forth, as smooth as possible, from backswing to finish. Be sure that your movement is rotational in nature, and you are only moving as far as you can WITHOUT moving your lower body. Do this 10 to 15 times in each direction, per set. Do 2-3 sets daily.

Pelvis Separation: Stand facing a mirror, and assume your address position with you hands across your shoulders. Keeping your upper body (torso and shoulders) as still as possible, rotate your hips back and forth, as smooth as possible, from backswing to finish. Be sure that your movement is rotational in nature (doesn't look like a hula dance) and you are only moving as far as you can, WITHOUT moving your upper body. Do this 10 to 15 times, each direction, per set. Do 2-3 sets daily.

Swing preparation

Most people believe that putting is the part of the game that is least demanding from a physical standpoint. For that reason, people often start with putting after an extended period of time off or when coming off of an injury. In reality, putting is quite stressful on the lower part of the back, given the position that most of us get into for our putting stroke. So, don't overdo your practice putting routines at the beginning of the year.

I'm sure we've all felt a little fatigue in our backs, after even just a short period of putting practice. To reduce the stress on the lower back caused by putting, as well as to help you gear up into full golf swings, I've put together a progression of suggested swing movements to ensure you get the most out of your first outdoor practice sessions of the year.

Body only (no club) swing motion: Place your arms across your shoulders and slowly perform your full swing movement without a club 10 to 15 times.

Double Club Pendulum Swings: Grab two wedges and hold them in front of you in your address posture. Keeping your arms relatively straight, swing them back and forth 10 to 15 times each direction.

Single Club, Single Arms : Grab one wedge and perform short swings using only your lead arm and then your trail arm. Do 10 to 15 light swings with each arm. Follow the same exercise pattern for: Wedges and Short Irons, Mid to Long Irons, Woods and Drivers.

Putting and Short game: Alternate back and forth between short bouts of putting and chipping practice to minimize the strain on the lower back. As with any type of physical activity, I recommend proper preparation and easing into things to prevent injuries, reduce excessive soreness, and get the season off to a great start.

For a more extensive pre-season preparation program, visit your local golf fitness instructor for a complete evaluation and to design and build a custom program for your golf game.

Thank you, Thomas Asuma!

Be sure to consult your physician before starting any exercise program. Physical fitness is an important, if not frequently overlooked, component o any golf game. If you are interested in learning more about your body and how physical fitness can help improve your golf game, I suggest you visit the Athletico Golf Performance Center in Oak Brook. Call them first at 630-572-9700 to determine when you can come in for a visit. To get in contact with Thomas Asuma, please call him at the center or e-mail him at: tasuma@athletico.com.

Next month, learn about the benefits of using the long putter-it saved my golf game and it could save yours!