Luke is an avid weekend-warrior golfer from the East Coast who plays golf more than he cares to admit.
Golf is a sport that many seniors enjoy. It is easy to see why it’s beloved; it is a social sport that helps you develop skills and mental fortitude. At Our Golf Clubs, we have compiled a list of nine golf exercises for seniors that will keep you limber for a killer swing out of the tee box.
Each of these exercises will improve your overall game, prevent injury, and improve flexibility.
Stay updated with Our Golf Clubs for all the best-golfing tips and tricks. Let’s start with the best training exercises for seniors that help improve your game and help prevent injury on and off the course.
9 Golf Exercises for Seniors
If you are a senior citizen, you know that some things become harder than in the past. But here at Our Golf Clubs, we love the saying “age is just a number.”
With that in mind, there is another saying that holds its weight “If you don’t use it, you lose it,” which is why stretching before each game is crucial. Mobility and strength are the driving forces behind a powerful golf swing.
Without exercise and stretching, you put your body at risk for an injury. A nagging injury can diminish your skills and cause significant problems if you are a professional. When you strengthen your muscles, you will not only prevent injuries but also improve the speed and power of your swing and reduce course fatigue.
But without further ado, here are 9 exercises to practice in the comfort of your home to keep your swing strong and a spring in your step.
Back Exercises
Back problems and pain is a pandemic among older adults. 65 million Americans have reported a recent episode of back pain to their physicians.
Golfers can experience recurring back pain due to the amount of rotational stress placed on the spinal vertebrae. The stress of a swing puts pressure on the spine and the surrounding back muscles. Coupled with the fact that you spend hours on the course bent over repeating the same motions hundreds of times, it is unsurprising many seasoned golfers experience severe back pain.
- Bridges
- Lie on your back with your feet planted on the ground, knees bent
- Ensure your feet are hip-width apart and your arms are at your side, palms pressing the floor
- With your shoulders pressed to the floor, squeeze your abdominal muscles and lift your hips until they are in alignment with your knees and shoulders
- Push your pelvis toward the ceiling
- Hold the position for a couple of deep breaths, and slowly lower to starting position
- Do two sets of 5-10 repetitions, with a 30-second rest in the middle
*For more intensity, try two sets of 8-12 reps.
- Back Extension
- Lie on your stomach with your forearms pulled into your sides next to you
- Slowly raise your chest from the floor, making sure your elbows are directly under your shoulders
- Keep your hips, thighs, and feet relaxed but in contact with the ground
- Hold this position for approximately 10 seconds
- Do two sets of 5-10 repetitions with a 30-second rest in the middle
*For more intensity, try two sets of 8-12 reps
- Toe Touches
- Begin by standing with feet together.
- Allow a slight bend in the knees; you never want to lock your knees during an exercise
- Stretch your arms above your head.
- Slowly bend at the waist, reaching for your toes (stop if you feel discomfort)
- Do two sets of 5-10 repetitions with a 30-second rest in the middle
*For more intensity, try two sets of 8-12 reps
Hip Exercises
A hip injury can occur from all the load-bearing and twisting that happens to the hip joints during a golf swing. The gluteus maximus is a primary muscle used in a golf swing. The buttocks help with a firm stance and external rotation of the hip joints.
The hip joint is highly mobile so it is susceptible to tears or a variety of other injuries. Proper warm-up and hip stretching are crucial to improve hip mobility and help in keeping hip injuries at bay.
- Step Back Lunge
- Begin a standing position (optional use of weights)
- Step back with one leg, lowering that knee to the floor
- Get your knee as close to the floor without letting it touch the floor
- Lower the hips as close to the floor as possible to get the full range of motion.
- Return to your standing position by driving the heel to the floor, pushing your hips forward, and bring your chest up
- Repeat for both the left leg and the right leg
- Do two sets of 5-10 on each side repetitions with a 30-second rest in the middle
*For more intensity, try two sets of 8-12
- Kneeling Hamstring Stretch
- Begin by kneeling on both knees
- Extend your right leg in front of you
- Place your hands on the right leg and slowly tilt your torso forward
- Keep your back straight
- Repeat for the left side
- Do two sets of 5-10 repetitions on each side with a 30-second rest in the middle
*For more intensity, try two sets of 8-12
- Squat with Arm Reach
- Stand with your feet hip-width apart and your toes slightly facing outward
- With your weight in your heels, sit deeply into your squat
- Be sure that you knees do not go over your toes
- Once comfortable in your squat, reach your arms above your head and reach
- Hold the position for about 10 seconds then return to the starting position
- Do two sets of 5-10 repetitions with a 30-second rest in the middle
*For more intensity, try two sets of 8-12
Leg Exercises
- Step-Ups
- Find a stool or a stair you can use it to assist in this exercise
- To begin, you will stand tall and straight in front of the step
- Squeeze your abdominal muscles and keep a straight back
- Step up onto your chosen platform, ensuring you maintain proper form and posture
- Do two sets of 5-10 repetitions with a 30-second rest in the middle
*For more intensity, try two sets of 8-12
- Single-Leg Calf Raises
- Stand with your feet about hip-width apart and hands on your hips
- Raise one knee to your hip level
- You will rise to your toes on the foot you are balancing on
- Hold the position for a few seconds before returning to your starting position
- Do two sets of 5-10 repetitions on each side with a 30-second rest in the middle
*For more intensity, try two sets of 8-12
- Seated Leg Raises
- Sit toward the front of a chair with your feet firmly on the floor
- With a straight back, slowly raise your one leg keeping it horizontal with the other leg
- Hold the position for a couple of seconds before returning to your starting position
- Do two sets of 5-10 repetitions on each side with a 30-second rest in the middle
* For more intensity, try two sets of 8-12
Work Hard, Play Hard
Spending just a little time on these golf exercises for seniors players will undoubtedly make an impact on their game. You are sure to see improvement on the course if you dedicate just 20-to 30 minutes a day to these suggestions. . If you are consistent and invest only about 20-30 minutes a few days a week, you’ll see noticeable improvements in your performance.
Check back with Our Golf Clubs for more information to help you play your best game.
