14 Golf Exercises For Seniors To Make You More Mobile

Golf exercises for seniors can significantly extend their playing years, focusing on increasing mobility and preventing injury. 

Here are the 5 best exercises for older golfers:

  1. Cable Golf Shot – Best Resistance Training
  2. Shoulder Scaption – Best Exercise with Resistance Bands
  3. Sitting Hip Stretches – Best Golf Stretch
  4. Ankle Rotations
  5. Low Lunge Stretch

Incorporating exercises that mimic golf swings, like airplane twists and arm circles, is particularly beneficial before rounds and training sessions. 

These 14 exercises can help you build a full-body workout for seniors to keep your body and score in tune. 

Editor’s Note: I’m a NASM-certified personal trainer and fact-checked these exercises specifically designed for golfers over 50. 

1. Cable Golf Shot – Best Resistance Training

The cable golf shot mimics a golf swing with added resistance, strengthening the muscles used in golfing. Ideal for seniors to enhance power in their swings.

  • How-To: Stand shoulder-width apart, facing the cable machine. Grip the handle like a golf club and execute your golf swing motion. Adjust the weight for slight resistance.
  • Reps/Sets: Perform 20 repetitions; increase weight as needed for a challenge.

Read more: The Best Golf Workouts 

2. Shoulder Scaption – Best Exercise with Resistance Bands

Shoulder scaption exercises use resistance bands to improve shoulder strength and flexibility, essential for a full range of motion in your golf swing.

  • How-To: Secure a resistance band under your foot. Raise your arm to the side at about 30 degrees, palm forward. Pull the band upward, keeping your elbow straight.
  • Reps/Sets: Do 20 repetitions on each side.

3. Sitting Hip Stretches – Best Golf Stretch

Sitting hip stretches increase hip flexibility, which is crucial for achieving a full golf swing. It is particularly beneficial for seniors to maintain mobility.

  • How-To: Sit on the edge of a chair, twist your torso using your opposite hand for leverage, and then switch sides. Also, cross one ankle over the opposite knee and gently press the knee down.
  • Duration: Hold each stretch for 10 seconds; repeat on both sides.

4. Ankle Rotations

Ankle rotations keep your ankles flexible, aiding in balance and stability during golf swings.

  • How-To: Sit with feet flat on the ground. Rotate your feet from the center to the sides, holding each position briefly.
  • Duration: Hold for 5 seconds on each side.

5. Low Lunge Stretch

Low lunge stretches builds leg and core strength for a stable golf stance and swing.

  • How-To: Step into a lunge with one foot forward, keeping your back straight and the other leg extended. Hold, then switch legs.
  • Duration: Hold for 15 seconds, 10 repetitions per leg.

6. Standing Quad Stretch

Standing quad stretches stabilize your swing and prevent side-to-side swaying, which is vital for senior golfers.

  • How-To: Stand straight, pull one leg back by the ankle towards your glutes until you feel a stretch in your thigh.
  • Duration: Hold for 15 seconds, 5 repetitions each leg.

Read more: The Best Golf Club Sets for Seniors

7. Standing Forward Bend Stretch

Standing forward bend stretch enhances core strength, helping maintain balance during the golf swing.

  • How-To: Stand, bend forward from the waist, interlace fingers behind your back, and raise your arms for an additional stretch.
  • Duration: Hold for 15 seconds. Repeat 2-3 times.

8. Chest Stretch

Chest stretches improve shoulder flexibility, aiding in a more fluid golf swing.

  • How-To: Stand beside a wall, press your hand against it, and gently twist away until you feel a stretch in your chest and arm.
  • Duration: Hold for 45 seconds, repeat twice on each side.

9. Torso Stretches

Torso stretches also increase your rotation capacity, essential for a powerful golf swing.

  • How-To: Stand and rotate your torso to each side using a wall for support.
  • Duration: Hold for 45 seconds in each direction. Repeat twice on each side.

10. Glute Bridge

Glute bridges strengthen the lower back and glutes, supporting a stable swing posture.

  • How-To: Lie on your back, knees bent, and lift your hips to form a straight line from knees to shoulders.
  • Reps/Sets: 2 sets of 10 repetitions.

Read more: The Best Golf Chipping Drills 

11. Toe Touches

Toe touches stretch and strengthens your hamstrings and lower back, reducing injury risk.

  • How-To: Stand, reach down towards your toes, keeping your legs straight.
  • Reps/Sets: 2 sets of 10 repetitions.

12. Back Extensions

Back extensions improve flexibility and strength, which is crucial for a powerful swing.

  • How-To: Lie face down and lift your upper body off the ground using your back muscles.
  • Reps/Sets: 2 sets of 10 repetitions.

13. The Hip Loader

The hip loader enhances lateral movement and posture control, which is crucial for swing consistency.

  • How-To: Perform lunges in various directions, maintaining a flat back.
  • Reps/Sets: 8 repetitions for each leg.

14. Dumbbell Bent Over Row

Dumbbell bent over rows builds muscle in the upper back, aiding in swing speed and power. The exercise is done by Billy Horschel, too, in his gym workout.

  • How-To: With one knee on a bench, row a dumbbell upwards, keeping your back straight.
  • Reps/Sets: 10 repetitions on each side.


How Can a Senior Get Back in Shape for Golf after a Year Off?

A senior can get back in shape in preparation for golf after a year off by exercising. This may be steady progress, and that calls for slow steps. You may start with walking and toe touches and move into extensions and deep stretches over time.

What Exercises Increase Golf Swing Speed for Seniors?

Exercises that increase golf swing speed for seniors focus on mobility and flexibility to increase the range of motion. Additionally, they also have a level of resistance to them. Try the functional golf swing exercise and shoulder external rotation with a resistance band.

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Nick is the founder of GolfSpan and an avid golfer. He's not quite a pro but has over 15 years of experience playing and coaching golfers worldwide. His mission is to bring the golfing community a better experience when it comes to choosing the right golf gear and finding the right setup for your game.

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