Golf Exercises and Stretches for Seniors

Posted by Enlivant Support Center on March 26, 2019

Golf is the unofficial sport for seniors and older adults and it’s clear why. It’s peaceful, social, and challenging without being dangerous for aging bodies. However, seniors can be prone to injury without the proper stretches and exercises in place before a long day on the green. Here are the most ideal golf exercises for seniors to improve flexibility, balance and strength.


Sitting Hip Stretch I. This golf stretch exercise for seniors uses a chair with arms. Sit and scoot to the very edge of the chair. Keep your knees and hips facing forward and lengthen your spine. Place your left hand on your right knee and slowly twist to the right, using your right hand on the arm for leverage. Hold this twist for a few seconds, come back through center and repeat on the left side.


Sitting Hip Stretch II. Still sitting in the chair, bring your right ankle up to rest on top of your left knee. Use your right hand to gently press down on your right knee, so that it is parallel to the floor. Be sure to let up if you feel any pain or strain. Hold for 10 seconds and repeat on the left side.


Bridge. Bridge is an all-around great golf warm up exercise for seniors, as it strengthens the spine, lower back, and butt – an important foundation of your golf game. Start lying down on your back on a firm surface with your knees bent and feet flat on the ground. Push through your feet to lift your pelvis off the ground. Hold for 2 seconds before returning to the ground. Do 15-20 reps.


Club Lunge. This exercise uses your golf club for stability. Step your right leg forward and left leg back, placing the club outside of your right foot to help balance. Keep your back leg straight as you slowly bend your front leg into a low lunge. Both heels should stay flat on the ground, and your knee should never bend past your ankle. Keep your back straight and hold the pose for 15 seconds before moving to the other side. Repeat as necessary.

These golf stretching exercises for seniors will help warm up the necessary muscle groups to prevent injury and improve your golf game and overall well-being.