As we age, our bodies change. Our flexibility decreases, joints get stiffer, and injuries take longer to heal. Golf exercises for seniors golfers, healthy flexible hips are essential for maintaining a powerful, accurate golf swing. If your hips are tight or weak, it can throw off your whole game.
Practicing targeted hip exercises can help improve strength, mobility and prevent pain or injury in your hips and lower back. Here are some of the best hip exercises for senior golfers to do before and after playing golf.
Stretching the Hip Flexors
Tight hip flexors are fairly common as we age. Tightness in these muscles at the front of the hips can cause the pelvis to tilt forward, straining the lower back and limiting hip mobility during the golf swing.
Some effective hip flexor stretches include:
- Kneeling hip flexor stretch – Kneel on one knee, one leg out in front of you. Push your hips forward until you feel a gentle stretch in your front hip. Hold for 30 seconds before switching sides.
- Step one leg forward into a lunge, then gently twist your upper body towards the forward leg to feel a deeper stretch in the hip flexors. Rep on the other side.
- Butterfly stretch – Sit with your feet together and your knees spread wide. To feel a stretch in the inner thighs and hip flexors, gently press down on the inside knees.
Stretches for the Hip Extensors
The hip extensor muscles at the back of the hips can also become extremely tight, limiting backswing mobility. Glute, hamstring, and piriformis stretches include:
- Lie on your back and cross one leg over the other to stretch your hip rotators. Pull the bottom knee in towards your chest until your glutes and piriformis are stretched.
- Standing hamstring stretch: Stand with one leg on a chair or bench and hinge forward at the hips until you feel a gentle pull down the back of the leg.
- Sit on the ground with one leg extended out in front of you and the other knee bent for a seated glute stretch. Stretch the glutes by leaning forward over the straight leg.
Exercises to Strengthen the Hips
Power and stability are provided by strong hips during the golf swing. The following are some excellent hip strengthening exercises for seniors:
- Hip bridges: Lie on your back with your knees bent, and squeeze your glutes as you raise your hips to the ceiling. Repeat 10-15 times more.
- Lying on your side, keep your knees together and lift your top leg up, engaging your hip abductors. Rep 10 times on each side.
- Place a resistance band around your ankles and take wide side-to-side steps to work the hip abductors.
- Standing on one leg, hinge forward at the hips while maintaining a flat back to target the glutes and hamstrings.
Drills for Hip Mobility
Hip mobility drills help to “oil” the hip joint and increase the range of motion. Some useful drills are:
- Hip circles entail making large circular motions with your hips in one direction and then the other while standing with your feet hip-width apart.
- High kicks: Raise one knee as high as you can comfortably across your body towards the opposite shoulder. Rep on the opposite side.
- Walking hip rotations entail rotating your hips with each step, feeling your hips swivel right and left as you walk.
- Leg swings – Using something to balance yourself, swing one leg back and forth as high and wide as you can while keeping your hips still.
Hip Stretches to Relax
Stretch your hips thoroughly after playing to help reduce muscle soreness. Here are some good post-round hip stretches:
- Cross one ankle over the opposite knee while sitting for a seated figure 4 stretch. Lean forward gently to increase the hip stretch.
- Pigeon pose entails bringing one knee forward in a kneeling lunge position, with the shin on the ground.
- Lean forward with your hips to feel a deep glute stretch.
- Supine twist – Lie on your back and draw one knee into your chest, then rotate your hips to lower the knee to the ground.
Injuries become more common as we age, so it’s critical for senior golfers to keep their hips flexible and strong. Hip exercises performed before and after play can help improve mobility and prevent pain or strain.
Stretch While Sitting
Place your right foot on your left knee while seated in a chair or golf cart. Stretch your hip flexors by placing your hand on the side of your right knee and gently pressing down. Before switching to the other leg, count to ten. Perform 3 reps per leg.
This is one of my favourite stretches, and I perform it before each hole. Figure four will assist seniors in stretching their hip flexors. This improves flexibility and allows for a much smoother backswing.
Golf Flexibility Exercises For Seniors
As a golfer, it is important to maintain flexibility and strength, especially as we age. Golf exercises for seniors should focus on improving hip mobility, as this is crucial for a powerful and effective golf swing. One of the best golf exercises for seniors to increase hip mobility is the kneeling hip stretch. This simple golf exercise involves kneeling on one knee and lunging forward with the other leg, keeping the back straight. This stretch helps to loosen the hip flexors and improve range of motion.
Another effective golf exercise for seniors is the seated torso twist. Sitting on a chair, seniors can rotate their upper body from side to side, engaging the core and stretching the muscles used in the golf swing. Flexibility exercises such as these can greatly improve the flexibility and mobility needed for an optimal golf swing. It is important for seniors to incorporate these exercises into their routine on a regular basis to maintain and enhance their golf game. With increased flexibility and strength, seniors can enjoy playing golf well into their golden years.
Golf Warm Up Without Driving Range
When it comes to golf warm ups without a driving range, there are plenty of exercises that can help prepare the body and mind for a successful game. One option is to start with some light stretching, focusing on the muscles used in the golf swing such as the shoulders, back, and hips. Simple stretches like shoulder rolls, hip rotations, and side bends can help loosen up these areas and increase flexibility.
Another effective warm up technique is to practice swinging with a weighted club or even just a regular club without hitting any balls. This not only helps to warm up the muscles used in the golf swing, but it also helps to improve swing mechanics and timing.
Additionally, taking a few moments to mentally visualize the upcoming game and go through the motions of the swing in your mind can be incredibly beneficial. This helps to mentally prepare for the game and get the mind focused on the task at hand.
Overall, while a driving range may be a convenient option for golf warm ups, there are still effective ways to warm up without one. By incorporating stretches, weighted club swings, and mental visualization, players can effectively prepare their bodies and minds for a successful round of golf.
Final thoughts
Keeping the hips healthy and flexible is crucial for senior golfers who want to continue playing at a high level. Stiff hips restrict mobility in the golf swing, but targeted hip stretches, strengthening exercises, and mobility drills can improve the range of motion and help prevent injury. Be sure to warm up the hips properly before a round, and stretch them out carefully afterwards. With a hip-friendly fitness routine, seniors can play their best golf for years to come. Maintaining hip health takes dedication, but it is well worth the effort.
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