Best Mobility Exercises for Senior Golfers: Enhancing Flexibility and Reducing Injury

As we age, maintaining mobility is crucial to sustain a powerful, consistent golf swing. These exercises are designed to improve flexibility, range of motion, and reduce the risk of injury, helping senior golfers stay at the top of their game.

1. Torso Rotations

Purpose: Enhances rotational flexibility for a smoother swing.

How to Do It: Stand with feet hip-width apart, hold a club across your shoulders, and gently rotate side to side around the torso, focusing on full range without forcing movement.

2. Hip Flexor Stretch

Purpose: Increases hip mobility for smoother hips and reduced lower back pain.

How to Do It: Step one foot forward into a lunge position, press hips forward gently, and hold. Repeat on the other side.

3. Shoulder Rolls

Purpose: Loosens shoulder muscles, aiding in swing fluidity and potentially length of swing

How to Do It: Roll shoulders forward and backward in controlled circles, focusing on full movement in each direction.

4. Ankle Circles

Purpose: Improves stability and prevents common lower-body injuries.

How to Do It: While seated, lift one leg slightly and rotate the ankle in slow circles. Switch directions and repeat with the other leg.

5. Cat-Cow Stretch (Spine Mobility)

Purpose: Keeps the spine flexible and reduces stiffness.

How to Do It: In a tabletop position, alternate between arching and rounding the spine, synchronizing with your breath.

Conclusion

Regularly practicing these simple exercises can significantly improve mobility, reduce joint stiffness, and maintain swing quality. Aim to integrate them into your routine a few times a week for the best results. These exercises could also be incorporated into a short warm up/ cool down.