Golf is one of few sports that people can still enjoy in their later years. That’s one of the many reasons why golf is such an incredible game!
Seniors will need to find ways to improve strength, flexibility, balance, and coordination if they want golf to continue into their 70s.
In this article, we’ll review the golf exercises that can help make that goal a reality. We’ve also included a video demonstration of each exercise to help you visualize how to do them.
1. Weighted golf swings
You can use a swingweight to attach to the end a golf club. A weighted golf club is also available. To warm up, take your normal position and swing your normal golf shot a few times.
Once your muscles are warm and comfortable, you can swing 20-30 times with your left arm. Do the same number of reps with your right arm after that.
Why It’s Important
This is a great exercise to do before playing a round. Seniors can also benefit from weighted swings during winter months by increasing their muscle strength and speed.
This exercise will keep your lower back, hips and shoulders strong and loose.
2. Golf Swing Wall Stretch
With your right hand raised above your head, lean into a wall. For a right-handed golfer, place your left hand lower than your right to simulate your backswing. Your left shoulder will support your chin.
To feel a deep stretch, turn your left hip inward until you feel it. Hold the position for 20-30 seconds. Then, turn your left hip in and do the same thing.
Why It’s Important
This hip stretch can improve flexibility and speed for senior golfers. This can be done prior to practice sessions as part a thorough warm up routine. Because the golf swing involves a lot of rotation, it is important that the hips are warm before practicing or playing.
3. Tubing Around Ankles
Grab any loop or theraband and wrap it around your ankles. Then, place any golf clubs or sticks across your chest. Start with your feet close together. Now, take your right foot and move far away. Your feet should be slightly wider than shoulder-width apart.
Next, simulate your backswing. Start by moving your weight towards your target as far away as possible and then move most of it to the back leg. Transfer your weight to the front leg and perform the downswing with the right toe lifting off the ground.
Next, return to your starting position and keep your feet close together.
Why It’s Important
Senior golfers will find this a great way to strengthen their quadriceps and hamstrings. The increased strength will result in less stiffness and more distance off a tee. A nice thing about this exercise is that you don’t have to be in a gym.
4. Prone Press Up
Lay flat on your stomach and rest your elbows on your elbows. Your lower back can be stretched by pushing your elbows upwards. You can hold the stretch at its highest point before returning to the original position. Do 10 reps to move your spine.
Why It’s Important
This stretch will help seniors to relieve lower back pain, which can be one of the most common injuries on golf. This stretch will help seniors relieve lower back pain from the golf swing.
5. Figure Four: Stretch while seated
As you are seated in a chair/golf cart, lift your right foot off the ground and place it on top of your left knee. By extending your hip flexors, take your hand and push down slightly on your right knee. You can count to ten before switching to your other leg. Complete 3 reps per leg.
Why It’s Important
This is one of my favourite stretches and I love to do it before I tee off on each hole. Seniors will be able to stretch their hip flexors with the figure four. This will improve flexibility and allow for a smoother backswing.
6. Medicine Ball Side Twists
Place your legs slightly bent on an exercise mat. With both your hands, hold a medicineball (or any other weight that you are comfortable with).
Swing the ball quickly to your right and tap it against a mat. Rotate the ball to touch the mat on your opposite side. If you are experiencing lower back pain, it is a good idea to place your heels on a flat surface instead of holding them high up.
Why It’s Important
This is a simple exercise that does a remarkable job of strengthening the oblique muscles. They play a critical role in the golf swing. Good core health can increase your yardage and decrease your chance of getting hurt.
7. Lower Back Stretch when seated
Place your back on a chair with arms. Your hips and knees should face forward. Rotate your torso towards your left leg, and press your right arm against your knee.
Rest your left hand on a chair arm to increase the strength and leverage of the stretch. After holding the stretch in place for 30 seconds, rotate your left hand toward your right leg to complete the same stretch.
Why It’s Important
This is a great exercise to do every day to strengthen your lower back and oblique muscles. It’s also a good idea to do this before a round of golf to prevent any type of muscle pulls. It can be done from a chair, or on the ground.
8. Hip Flexor Exercise with Chair
Stand about two feet from a chair and place your hands on its top. Make sure the chair’s height is sufficient to reach your hips. Keep your feet shoulder width apart.
As high as you can, raise your left knee. The goal is to raise it to the top of the chair, but don’t overextend yourself to the point of discomfort.
Slowly and carefully count to three for each rep, on the way up as well as the way down. Do 8-15 reps, then switch to the right knee to continue the exercise.
Why It’s Important
This exercise increases strength and flexibility of the hip flexor muscles which are used quite often during swinging. It improves balance, hip mobility, coordination, and coordination, which are all essential ingredients for a fluid swing.
