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Top 10 Golf Stretching Exercises For Seniors

Written by Liliane
Last Updated :
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If you’re looking for the best golf stretching exercises for seniors, you’re in the right place!

There is a reason why golf is popular among older adults.

It is a low-impact sport that is fun and allows you to socialize without putting your aging body at risk of injury.

At the end of the day, however, you can still get injured if you hit the golf course without the proper preparation, which includes these exercises below.

Golf Stretching Exercises For Seniors

Best Golf Stretching Exercises For Seniors

While current studies show that stretching before exercising doesn’t necessarily reduce the risk of injury for pro athletes, they’re still beneficial for older adults.

In my experience, a good warm-up helps me loosen up my tight muscles, which in turn makes me less likely to feel sore and miserable the next day.

So, what are the best stretching exercises for seniors that you can do before you hit the course?

Keep reading to find out! First, though, make sure you talk to your doctor before starting any new workout regimen. Even simple stretches can cause issues if you have certain medical conditions.

Golf Stretching Exercises for the Legs

When you are on the golf course, your glutes, hamstrings, as well as calves are all prone to injuries. The goal of stretching exercises for the legs is to enhance mobility, stability and reduce stiffness. 

#1 The Single-Leg Stretch

  • Put your feet together and assume an upright standing position. For added safety, you can stand in front of the kitchen counter or have a chair in front of you to grab on. 
  • Holding on to the chair or the counter, start with the right leg, lifting it off the floor ensuring that it doesn’t touch with the left one.
  • Assume that position for at least 60 seconds before repeating with the left leg.
  • Do at least three sets of that. 

#2 Sidestep Looped Band Stretch

  • Assuming a slight bend at the knees and with your feet together, place a lopped band around the ankles.
  • With the left leg, step out ensuring that the toes face forward. There should be a slight stretch on the outside of the hip. 
  • Hold on to that position for about 30 seconds and then step back to the original position and then step out with the right leg.
  • Do at least 10 sidesteps of 30 seconds with each leg.

#3 Leg Raises

  • Find a chair and then sit with both feet flat on the ground making sure that your back remains straight.
  • Lift the right leg such that it lies horizontally with the ground and hold for about 3 seconds and then return it to the starting position. 
  • Repeat the move with the left leg making sure you do at least 3 sets of 10 repetitions with each leg. 

#4 Step Up Stretches

  • Find a raised platform (could be the stairs step or a raised flat platform) and stand in front of it with your feet slightly apart. 
  • Starting with the right leg, step up and then bring the left leg up.
  • When stepping down, do it in reverse – the left foot first and then the right foot. 
  • Repeat the drill with the left foot and ensure you do at least two sets of 10 reps. 

#5 The Leg Dip

  • Stand between two kitchen counters or put two chairs on each side, and then slightly lower your body with the right leg in the front standing on the heel. 
  • Hold the position for about 3 seconds and then return to the original position. 
  • Repeat the drill with the left leg and do two sets of 10 reps on every side. 

Golf Stretching Exercises for the Hips

When swinging the golf club, your hips play a vital role, and you need to make sure that they are injury risk-free.

Good hip mobility and stability are great at minimizing stiffness as well as aches and could improve your overall posture in the end. 

#6 Lunge Stretches

  • Starting with the right leg, assume a split position making sure that the left foot remains straight behind, and then bend the right knee at an angle of 90 degrees.
  • While in that position, keep the chest open, hips open, and shoulders relaxed with your eyes facing forward. 
  • Place your hands on the waist and drive your hips forward. There should be a slight stretch on the front of the left hip, the thigh, and groin area. 
  • Hold the position for about 30 seconds and then repeat with the left leg. 

#7 The Kneeling Hip Stretch

This is one of the best golf warm-up exercises for seniors that you can do daily to eliminate stiffness in the hip area. 

  • Start by kneeling on the right knee with the left foot firmly rooted to the ground and bend the left knee at an angle of 90 degrees. 
  • With the back straight, drive the hip forward such that the torso leans forward. 
  • Hold the position for about half a minute before stretching the left leg. Do 5 repetitions and try and increase the stretch every time. 

#8 The Squat Stretch

  • Start with the knees and elbows on the ground and then bend the knees at a 90-degree angle. 
  • Walk the knees as far as you can, making sure that they are apart and that the spine is lengthened. 
  • Lowering the upper body onto the forearms, draw the hips back and bring them down.
  • Hold for at least a minute and make sure to do at least 5 repetitions. 

Stretching Exercises for the Back

The last thing you want when you want to play golf is back pain. Back stretches help keep your spine stable, especially when you are swinging the golf club, ensuring that you don’t injure yourself in the process. 

#9 Bridge Stretches

  • Find a firm platform (you can add a yoga mat if you want) and lie down with the back flat and the knees bent at an angle. While doing this, make sure that the heels are flat on the floor.
  • Use your feet to push yourself off the floor making sure that only the pelvis is lifted. The feet should remain on the floor and the back straight.
  • Hold for about 3 seconds and then gently return to the starting position. Do at least 20 repetitions of this stretch. 

#10 Knee Chest Stretches

  • Lie flat on the floor with your back straight and the knees bent at a 90-degree angle. 
  • Extend the left knee straight along the floor and then draw the right knee to your chest with your hands clasping tightly on behind the thigh.  
  • Without lifting the hips off the floor, lengthen the spine all the way to the tailbone and breathe in deeply to release the tension.
  • Hold for about 2 minutes and then repeat the stretch with your other leg.  

Frequently Asked Questions

Should you stretch before playing golf?

While golf is not as intense as other sports, you still need to stretch. As you age, your body goes through changes that make you prone to injuries than when you were younger.

Stretching before playing golf will help enhance mobility, stability and most of all helps prevent injuries.

However, like every other exercise, before you begin stretches, make sure that you have at least 10 minutes of warm-up to prepare your body for the stretches. 

Benefits of Golf Stretching Exercises

Stretching before you hit the golf course helps increase your flexibility, blood flow, prevents back and hip stiffness and pain, and helps improve your overall posture.

Stretches also minimize your risk of getting injured while on the golf course.  

Is golf a good exercise for seniors?

According to studies, you can burn as many as 1,400 calories just walking 18 holes making golf one of the best ways to keep fit.

It also helps you build muscle strength and helps improve your cardiovascular health especially as you age. 

Final Word

Golf is one of the most popular sports among seniors and for good reason. It’s as low impact as you can get and still keep fit in the process.

As you get older, though, you become prone to injuries more often. Even when playing golf if you don’t stretch before, there is a chance that you can pick up an injury on the course.

Golf stretching exercises help improve stability, balance, strength, and improve posture.

The good thing about the stretching exercises is that most of them don’t require equipment and can be done right at home or on the golf course before you begin.

Looking for the best golf stretching exercises for seniors to warm up before you hit the links? Check out these 10 great stretches to try!

What are your favorite golf stretching exercises for seniors? Share below!

About Author

Lilian Wamaitha is a passionate writer and avid cyclist with over 4 years of experience in blogging. As a lifelong learner, she is driven by her curiosity to discover and learn new things. This curiosity and passion eventually sparked a love for the senior writing niche. She has written countless articles to help seniors find their footing in this world through healthy and holistic living. She’s passionate about seeing the seniors in society live a more fulfilling life to the end. Follow her on LINKEDIN. Read her LATEST POSTS. Learn more about her HERE.

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