Golf Exercises For Seniors
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5 Golf Exercises For Seniors



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Senior golfers should not hit the links until they are loose and ready for a day of exercise. Try these 5 stretches outlined below before your next golf outing.

5 Best Golf Exercises For Seniors

Golf takes a lot of time and effort, a great deal of skill, mental determination, and perseverance to be successful at it. The violent nature of a golf swing puts a significant amount of stress on the body, and a lot of pro golfers have endured some sort of continuous injury at one time or another throughout their careers. But you don’t have to be a pro to go through some of the most common golf injuries. Even weekend golfers can suffer from injuries. A lot of injuries can be avoided.

These exercises and stretches target 5 crucial areas for senior golfers, including:

  • Back.
  • Quads.
  • Ankles.
  • Legs.
  • Hips.

Back Exercise

Experiencing persistent back pain on the course will undoubtedly affect your performance. Make sure you stretch your back before hitting the links.

Try this exercise:

  • Lie down flat on your back.
  • Bend your knees while keeping your feet flat on the ground, at the same time.
  • Ensure your arms are flat on the ground at this time, as well.
  • Your feet must be kept shoulder-width apart.
  • Raise your hips while your hands and shoulders remain flat on the ground.
  • Your hips should now form a straight line from your knees to head.
  • Slowly lower yourself back down to the ground.
  • Repeat the stretch at least 8-10 times.

Quad Exercise

Quadriceps cramping is an all-too-common problem for older adults.

Use this exercise as a preventative measure:

  • Stand with both feet planted firmly on the ground.
  • Lean against a door or other sturdy object to steady yourself.
  • Bend one knee and leg.
  • Hold your leg close to your buttocks.
  • The hand on that same side should be used to hold your leg in position.
  • Try to hold the pose for at least 10 seconds.

Ankle Exercise

There’s no doubt that walking 18 holes puts stress on your lower body.

Try this windshield wiper exercise before hitting the course:

  • Sit in a chair, resting your feet flat on the ground.
  • Rotate your feet slowly to the left.
  • Hold this position.
  • Bring your feet back to the resting position.
  • Now rotate them to the right.
  • Repeat the motions several times.

Leg Exercise

Strength in your legs is crucial for your golf swing.

Use this stretch to keep your legs loose:

  • Begin by sitting up straight in a chair.
  • Keep both of your feet flat on the ground.
  • Raise one leg slowly while keeping your back straight.
  • Keep your leg horizontal to the floor.
  • Hold the pose for at least 5 seconds.
  • Repeat this move with your other leg now.
  • Try to do this stretch 8-10 times on each side.

Hip Exercise

Hip strength is another important asset for a senior golfer.

Loosen your hips with this stretch:

  • Lie flat on your back to start.
  • Your knees should be in the air, with your feet planted on the ground.
  • Drop both your knees to one side.
  • Hold the pose for 10 seconds.
  • Return to the resting position.
  • Drop your knees to the opposite side now.

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