a senior player stretching

Best Golf Exercises For Over 60’s

Playing golf when you get older can be a struggle. Injuries you got when you were younger can come back to bite you in a big way and on top of that, just swinging your golf club can hurt your back. Now no matter your age you can and should start exercising regularly for your golf game – prevention of injury is far better than trying to deal with one. Although selecting the best clubs for over 60’s also plays a critical role, today we will look at the top 5 best golf exercises to do when you are over 60 years old.

Top 5 Best Golf Exercises when you are over 50

  1. Hip loader – Arguable one of the best golf exercises for seniors over 60, however it is extremely difficult as well. nd be mindful of your balance.  To do this first you need to lunge forward and extend your hands forward in front of your feet. Next you need to push back to the starting position and start the next lunge to the side. Make sure you keepyour toes pointed forward and reach to the outside of your foot with your hands. Lastly turn your body and lunge backwards on an angle and reaching as far as you can on the back of your body. Then go back to the start position and repeat for 5 minutes.
  2. Lying hip raises – this exercise is amazing for building your lower back strength to not only reduce the risk of injury but also to help gain strength for your swing. This exercise should be done everyday for approximately 3-4 minutes. Simply lie flat on your back on the ground with your hands by your side and raise your knees so that they form a 90 degree bend at the knees. Now lift your bum above the ground so your back and thigh both form a straight line. Hold this position for 4-5 seconds (you should feel a burn in your back and legs), and then rest for 4-5 seconds and repeat.
  3. Seating resistance pulls – This exercise requires having a resistance rubber or rope of some kind before starting. Once your have a resistance rope connected to a pole or wall you need to put a chair at 90 degrees to the rope and sit on it. Once seated you have to pull the rope right across your body with both hands on the rope. Then slowly bring it to the starting position. This needs to be repeated 30-40 times and 3-4 times a week.
  4. Leg press – If you have access to a gym then a seated leg press is incredible important for your legs. If you dont have access to a gym then standing squats can work just as well. Assuming you do have access to a gym it is recommended that this exercise is done once a week. Simply sit on the machine and extend your legs until they are nearly fully extended then bring them back to the body slowly. You should be looking do to 4-6 set of about 12-18 repetitions, so you will need to select the weight based on how many repetitions you can do.

You can see the exercises in action in the video below: