The 8 Best Golf Exercises for Seniors to Maintain Longevity
Written by Mike Noblin

Mike has been involved with sports for over 30 years. He's been an avid golfer for more than 10 years and is obsessed with watching the Golf Channel and taking notes on a daily basis. He also holds a degree in Sports Psychology.

Updated on December 12, 2023

Golf is one of the few sports that folks can enjoy playing through their later years. That’s one of the many reasons why golf is such an incredible game!

However, seniors will have to find ways to increase strength, flexibility, and balance if they want to play golf into their 70s and beyond.

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

Take a swing weight and snap it onto the end of a golf club. Here’s the one mentioned in the video above:

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You can also purchase a weighted golf club. Take your normal stance and complete your normal golf swing a few times to warm up.

After the muscles are nice and warm, complete 20 to 30 swings with only your left arm. After this, do the same amount of reps with the right arm.

Why It’s Important

This is great to do as part of your warm-up exercises before a round of golf. Weighted swings can also help seniors maintain muscle strength and swing speed during the winter months.

This exercise will help keep your lower back, hips, shoulders, obliques, and forearms loose and strong.


2. Golf Swing Wall Stretch

Lean into a wall with your right hand high above your head. Place your left hand lower than the right hand to simulate the top of your backswing (for a right-handed golfer). Your chin will rest comfortably on your left shoulder.

Turn the left hip in until you feel a deep stretch. Hold for 20 to 30 seconds then twist to the left side and do the same stretch.

Why It’s Important

This hip stretch can help senior golfers increase flexibility and swing speed. This exercise can be done before practice sessions as part of a thorough warm-up routine. Since the golf swing requires lots of rotation, the hips must be nice and warm before practicing or playing.


3. Tubing Around Ankles

Grab any loop or theraband, wrap it around both ankles, and place any golf club or stick across your chest. Start with your feet close together, but take your right foot and step far away. You should be a little further than shoulder-width apart.

Next, simulate your backswing by rotating away from your target as far as possible and moving most of your weight to the back leg. Transition your weight to your front leg and complete the downswing with your right toe releasing off the ground.

Then return to your starting position with the feet close together.

Why It’s Important

This is a fantastic way for senior golfers to work their quadriceps, hamstrings, calves, hips, and surrounding muscles. The added strength will lead to less stiffness in the legs and hips and more distance off the tee. A nice thing about this exercise is that you don’t have to be in a gym.


4. Prone Press Up

Lie flat on your stomach while resting on your elbows. Stretch out your lower back by pushing up through your elbows. Hold the stretch at the top before going back to the starting position. Complete 10 reps to get some good movement through the spine.

Why It’s Important

This stretch will help senior golfers relieve lower back pain, one of the most common injuries in golf. The golf swing is incredibly taxing on the lower back, so these golf flexibility exercises are vitally important.


5. Figure Four Stretch While Seated

While seated in a chair or golf cart, take your right foot and place it on your left knee. Stretch the hip flexors by taking your hand and slightly pushing down on the side of your right knee. Count to ten before switching to the other leg. Complete 3 reps per leg.

Why It’s Important

This is one of my favorite stretches, and I like to do it before teeing off on each hole. The figure four will help seniors stretch out their hip flexors. This will increase flexibility and will allow for a much smoother backswing.


6. Medicine Ball Side Twists

Sit on an exercise mat with your legs in the air and slightly bent. Hold a medicine ball (any weight you are comfortable with) with both hands.

Quickly swing the ball to your right side and tap it against the mat. Then, rotate and touch the other side of the mat with the ball. If you have any lower back pain, put your heels on the ground instead of keeping them in the air.

Why It’s Important

This exercise is simple but does a phenomenal job of working the oblique muscles, which play a crucial role in the golf swing. Keeping the core in good shape can lead to more yardage off the tee and lower your chances of any type of back injury.


7. Seated Lower Back Stretch

Sit comfortably on the edge of a chair (preferably one with arms). Make sure your hips and knees are facing forward. Rotate your torso toward your left leg and press your right hand against your knee.

To deepen the stretch more fully, rest your left hand on the arm of the chair for extra support and leverage. After holding the stretch for 30 seconds, rotate toward your right leg and complete the same stretch.

Why It’s Important

This exercise is great to do each day to stretch out the 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. The nice thing is it can be done while sitting in a chair or on the ground.


8. Hip Flexor Exercise With Chair

Step about two feet behind a chair and put both hands on top of it. Make sure the chair is tall enough to reach your hips. Keep your feet shoulder-width apart.

Raise your left knee as high as possible. The goal is to raise it to the top of the chair, but don’t overextend yourself to the point of discomfort.

Keep each rep slow and controlled by counting to three, both on the way up and on the way down. Do 8 to 15 reps before switching to the right knee and doing the same.

Why It’s Important

This exercise adds strength and flexibility to the hip flexor muscles, which are used quite a bit during the swing. It also helps with balance, hip mobility, and coordination, which are three critical ingredients to a more fluid swing.


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Mike Noblin

Mike has been involved with sports for over 30 years. He's been an avid golfer for more than 10 years and is obsessed with watching the Golf Channel and taking notes on a daily basis. He also holds a degree in Sports Psychology.