Golf Exercises For Seniors
Written by Brian B

Golf Exercises For Seniors

Golf is a favorite sport for seniors looking for exercise, competition and a little peace and quiet. But, with aging comes lack of flexibility and overall strength. Use this guide to help improve your game with a few simple golf exercises for today’s seniors.

Hip Stretches

The hips are a crucial asset for golfers. Your hips need to be loose whenever you approach the tee. Make sure to stretch out in the morning before hitting the links.

  • Lie flat on your back with your knees in the air and feet planted on the ground.
  • Bend at the waste with your torso remaining on the floor.
  • Drop both knees to the left side and hold the pose for a good 10-15 seconds.
  • Return to the starting pose and repeat the exercise, this time to the right. You’ll notice the difference this stretch can make for your swing.

Back Exercises

Back pain, especially when it persists, can be extremely difficult for golfers to endure. Be sure to take care of this issue before heading out on the course. Try a specific back exercise called ‘bridges.’

  • This stretch requires you to lie on your back while bending the knees and keeping your feet flat on the ground.
  • Have your arms flat on ground.
  • Keep your feet shoulder width apart.
  • Keep your shoulders and hands flat on the ground while raising your hips.
  • The hips should form a perfect, straight line from your knees all the way to your head.
  • Lower yourself back down to the ground, slowly.
  • Repeat this motion at least 8-10 times total.

Quad Exercises

Senior golfers may experience cramping in the quadriceps while out on the links. Here is a way to help avoid that pain.

  • Stand with both feet firmly on the ground.
  • Use a door or another large, heavy object to help steady yourself.
  • Bend one leg and knee while holding it firmly as close to your buttocks as possible. Use the hand on that side to hold your leg in this position.
  • Keep the pose for about 10-15 seconds.
  • You should definitely feel your quad stretching.

Leg Stretches

Your legs are vital to the strength you put into your swing on the course. Keep them loose, yet strong at the same time with this easy stretch.

  • Sit straight up in a chair, both feet flat on the floor.
  • Keep your back straight and slowly raise one leg, keeping it horizontal with the floor.
  • Hold for a good 3-5 seconds.
  • Repeat this motion with the other leg.
  • Do this motion 8-10 times on each side.

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