Golf Exercises and Stretches for Seniors

Being active is just as important in our senior years as it is when we’re younger. But as we age, it becomes all the more important to ensure that our bodies are prepared for exercise and that they recover properly afterward. Stretches and mobility exercises help to keep your joints and muscles in good shape for physical activity.

Since golf is a popular activity among seniors, let’s look at some exercises and stretches that can help you improve your golf game and keep you active.

Seated hip stretch

Hips are one area where we especially lose mobility and flexibility as we get older. Regularly stretching can help to keep our hips more fluid and mobile.

  1. Sitting in a chair, lift your left leg so that your ankle is resting on your right thigh.
  2. You may already feel the stretch in your hips at this point. If you can go further, gently push down on your left knee to extend the stretch until your leg is parallel to the ground.
  3. For an even greater stretch, lean your upper body forward.
  4. Hold for 30 seconds and repeat with the other leg.

Standing calf stretch

Golf involves a lot of walking, so you might notice some tightness in your calves the next day. Try to stretch your calves before and after playing golf.

  1. Facing a wall, place your palms up against it around shoulder height.
  2. Step your right leg back a couple of paces so that both feet are flat on the floor, one in front of the other.
  3. Straighten your back leg and bend your front leg.
  4. If you don’t feel the stretch in your back calf, try lengthening your stride a little or pushing forward against the wall. Make sure your back heel is pushed into the ground.
  5. Hold for 30 seconds and switch legs.

Shoulder stretches and rotations

Now for your upper body, which plays an important role in your golf swing. The main joint you’ll rely on here is your shoulder joint, although the entire body moves to achieve a great golf swing.

  1. Raise your right arm in front of you and cross it over your chest.
  2. Bring your left arm in front of your right arm and gently squeeze it into your body. You should feel this stretch across your upper arm and shoulder.
  3. Hold for 20 seconds and switch arms.

Rotating your arms forward and backward also helps to loosen up your shoulder joints and improve their mobility.

Performing these stretches and exercise on a daily basis, especially before and after you play, will help to keep you flexible, which reduces the risk of injury and helps you play better on the course. Bermuda Village is located in the Bermuda Run Country Club, which has its own 36-hole golf course. Get in touch to find out more about life in Bermuda Village Independent Living.

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