golf stretching exercises for seniors Archives - Canyon Winds Retirement Community

These are five of the best golf exercises for seniors looking to hit the links!

Best Golf Exercises For Seniors

These exercises/stretches are specifically designed to keep your ankles, quads, legs, hips and back loose for your next day at the course.

Ankle Exercise

Walking the course for several hours will undoubtedly put stress on your lower body. Exercise your ankles by performing this windshield wiper exercise:

Start by sitting in a chair with your feet resting flat on the ground.
Rotate both feet to the left slowly.
Hold the pose.
Bring your feet back to the center, then rotate them to the left.
Use this stretch to loosen the surrounding muscles and ligaments around the ankles.

Quad Exercise

Cramping in the quadriceps is an all-too-common reality for senior golfers. Try this exercise as a preventative before taking your first swing:

Stand with both feet planted on the ground firmly.
Steady yourself by leaning against a door or other large and steady object.
Bend one leg and knee, holding it close to your buttocks.
Use the hand on that same side of the body to hold the leg in position.
Hold this pose for at least 10 seconds.

Leg Exercise

Leg strength is incredibly important when it comes to your swing. Use this stretch to keep your legs both loose and strong:

Sit up straight in a chair.
Both feet need to be flat on the floor.
Slowly raise a leg while keeping your back straight.
Keep the leg horizontal with the floor.
Try to hold this pose for 5 seconds.
Repeat the pose with the opposite leg.
Perform the stretch 8-10 times on each side.

Hip Exercise

Everyone knows that hip strength is a crucial asset for a golfer. Loosen your hips before hitting the first tee by using this stretch:

Start by laying flat on your back.
Have your knees in the air and feet planted on the ground.
Now drop both knees to the left side.
Hold the pose for 10-15 seconds.
Return to starting position, then repeat the motion on your right side.

Back Exercise

Back pain can turn any golf outing into a nightmare. Always make sure to stretch before hitting the links. Try this exercise below:

Lie flat on your back to start.
Bend your knees but keep your feet flat on the ground simultaneously.
Keep your arms flat on the ground at this time.
Keep your feet shoulder width apart.
Your hands and shoulders need to be flat on the ground while you raise your hips.
Form a straight line from knees to head with your hips.
Lower yourself back down to the ground slowly and carefully.
Repeat this motion 8-10 times.

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