Golf Warm Up Exercises & Routine for Seniors

As we grow old, our body starts to show the signs of it. The joints hurt a little more. The efficiency of the organs goes down. It’s the law of mother nature. And that is exactly why golf is one of the most popular sports among seniors. It’s relaxed, you get to socialize, and most importantly, you don’t hurt yourself easily.

However, there are still some risks if you don’t warm up properly. You cannot expect to get on a course and swing your clubhead as hard as you can. Such actions will have consequences, especially if you’re over 50. That’s why we’re here with the best golf warm up exercises for seniors.

Why is a Golf Warm Up Routine Necessary?

When we grow old, certain parts of our body take the beating worse than the others. To be precise, the hips, the ankles, and the thoracic spine are at the greatest risk. Ironically, these areas are heavily used when you play golf.

So, when you don’t warm up before you go out there and get a huge drive distance, you might easily twist your ankles or dislocate your thoracic spine, resulting in years of suffering.

All of these can easily be avoided with a few simple pre golf warm up exercises. Keep our guide handy when you go to the golf course next time. You’ll notice the difference yourself.

1. Standing Hip Flexor Stretch

It’s an amazing warm up exercise to get the blood flowing around your hips. The contraction of the muscle will improve mobility when you swing the clubhead with great force. The hips will be ready to take the flex because you’ve been stretching them.

How to Perform

  1. Stand with one foot forward and the other one in the back, ankle elevated from the ground.
  2. Flex or squeeze your back glutes and your entire hip and hold the position for 20-30 seconds.
  3. Follow the same with alternative legs.

2. Sitting Hip Stretch

Extending our lineup of hip stretches, we have the sitting hip stretch. It complements the twist of the glutes on both sides. As a result, your range of motion will improve and you run less risk of pulling your hamstring.

How to Perform

  1. Sit on the edge of a chair with arms. Keep your spine straight with your knees facing forward.
  2. Position your left arm on your right knee while using your right hand to hold the chair arm for support.
  3. Twist your upper body to the right as far as it goes. Come back to the center and repeat with the other side.

3. Mini Band Walks

This is one of the best golf warm up exercises for seniors and their hips. When you take the walk, your hips and glutes go through added stress which helps to get the muscle ready for some action. It improves blood flow in the lower body as well.

How to Perform

  1. Make sure you have a mini band with you.
  2. Put the band around both of your ankles and get in a stance where you can feel the resistance.
  3. Now, start walking lateral or forward by stretching the band as far as you can with every step.

4. Ankle Knee Drives

Coming out of the hip area, we have a great golf warm up routine for your ankles. Anke knee drives will help stretch the ligaments and increase blood flow in the region to minimize the risk of you twisting your ankle or even worse, a sprain!

How to Perform

  1. Select a flat surface with a wall or a tree nearby. Stand in front of the wall facing it.
  2. Place one foot about 3-4 inches away from the wall. And your other foot should be in the back, working as support.
  3. Drive your front ankle forward until your knee hits the wall or the tree. Adjust the distance if needed.

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5. Bridge

If an overall golf warm up routine for seniors is in question, you must include the bridge. It helps to warm up the spine, the lower back, and the hips, all at the same time. Do it enough times, you will notice the change in strength as well.

How to Perform

  1. Lie flat on the ground. Fold your knees and keep your feet planted on the ground.
  2. Using your arms and legs as support, lift your pelvis from the floor.
  3. Hold the position for 5 seconds. Come back gently.

6. Standing Golf Stretch

You will need a low to medium strength resistance band for this warm up exercise. You will be essentially performing a swing with the band attached to your hands and legs, slowly. It will prepare the necessary muscles for the actual swing.

How to Perform

  1. Get into your golf stance. You may or may not have the club.
  2. Wrap the band around your left foot and your right arm.
  3. Now, mimic the action of a swing slowly.

7. Thoracic Rotation

The thoracic spine goes through a long range of motion when you play golf. And it’s important to get the muscles warmed up to ensure that you don’t dislocate any weak joints. This golf warm up routine for seniors will also improve the mobility of your lower back.

How to Perform

  1. Sit on a chair with a straight spine. You can do this while standing straight as well.
  2. Wrap your fingers around the back of your head and get a good grip.
  3. Slowly rotate your upper body from left to right and right to left without moving your legs.

8. Disassociation with Golf Club

It’s one of our favorite pre golf warm up exercises. You get to use your club as an accessory for this one. It helps with the movement of the shoulders and the hips, in the same exercise. It can be fun as well if you do it right.

How to Perform

  1. Stand with your feet about 12 inches apart from each other and bend forward a little.
  2. Take your golf club and hold it horizontally against your shoulder by crossing your arms.
  3. Keeping your lower body still, move the golf club from left to right and vice versa. Be sure to your entire shoulder for the motion.
  4. Now, keeping the golf club still, move your hips from left to right and vice versa. Adjust your feet according to the motion.

Last Words

An old body may not be forgiving to a sudden game of golf. To keep yourself safe from injuries for years to come, get on the golf warm up routine for seniors that we shared.

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