Bonus Senior Golfer’s Stretch Guide

Quick Daily Stretches to Keep You Mobile and Pain-Free

Golf after 60 is all about maintaining mobility, balance, and pain-free movement. These simple, daily stretches can help:

• Improve flexibility
• Prevent stiffness
• Keep your swing smooth

✅ No gym or special equipment required.

Frequency

Perform 4–5 times per week, ideally before and after your round.

🩺 Safety Tip

• Always perform stretches gently—never to the point of pain.
• If you have health concerns or existing injuries, consult your doctor before starting a new routine.

1. Seated Torso Rotations

• Position: Sit in a chair with arms crossed over your chest.
• Movement: Rotate your torso gently side to side.
• Reps: 10 per side.
• Benefit: Improves spinal mobility for better rotation in your swing.

2. Standing Side Bends

• Position: Stand tall with feet shoulder-width apart.
• Movement: Hold a light weight or place a hand behind your head. Bend sideways, reaching down your leg.
• Reps: 10 per side.
• Benefit: Stretches obliques for smoother turns.
  

3. Pelvic Tilts

• Position: Lie on your back with knees bent and feet flat on the floor.
• Movement: Flatten your lower back against the ground, then release.
• Reps: 15.
• Benefit: Strengthens deep core muscles for stability.
  

4. Cat–Cow Spinal Stretch

• Position: On hands and knees.
• Movement: Arch your back upward (cat), then lower it down (cow).
• Reps: 10–15.
• Benefit: Increases spinal flexibility and warms up back muscles.

5. Hip Openers (Butterflies)

• Position: Sit with soles of feet together, knees falling outward.
• Movement: Gently press knees toward the floor.
• Hold: 20–30 seconds.
• Benefit: Improves hip mobility and balance.

6. Shoulder External Rotations

• Position: Sit or stand with elbows bent at 90°, holding a light band or towel.
• Movement: Rotate arms outward slowly.
• Reps: 10–12.
• Benefit: Strengthens shoulders and prevents overuse injuries.

7. Ankle Rolls

• Position: Sit in a chair and extend one leg.
• Movement: Roll ankle clockwise 10 times, then counterclockwise 10 times. Repeat with the other leg.
• Benefit: Improves balance and stance stability.

One-Page Senior Golfer’s Stretch Guide PDF featuring the same stretch shown above.