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Golf Exercises for Seniors: Best Warm-Up, Stretching & Flexibility Exercises for Elderly Golfers

By Maurice

Golf Exercises for Seniors

Nothing beats a sunny day spent on the golf course with some of your favorite golf guys or gal pals.

But no matter whether you are on a mission to simply stay on par or want to earn the bragging rights until your next golf get together – one thing is for sure – a good warm up and stretching routine will not only help with your game today, but will make you feel so much better tomorrow, too!

Unfortunately, as we age, we tend to be a little more susceptible to injuries when we get over zealous on the golf course. That does not mean that we can’t keep up with the youthful golfers on the course – it just means that we need to do some warm-up and stretching exercises before we hit the greens for the afternoon to keep us at the top of our game.

Please click the button below to download a free PDF of the exercises in this article:

Keep in Mind:

Before starting any new exercise(s), we strongly recommend you follow the advice of the National Institute on Aging and consult your doctor.

What are the Benefits of Golf Exercises for Seniors?

Golf is a great game for seniors – mentally, physically, and socially. And when done properly (and routinely) golf warm-up, stretching and flexibility exercises for seniors are a great way to begin any golf game. Not only do these pre-golf exercises help prevent injury; but they will also give you the endurance needed to play 18-holes each day.

While playing a round of golf may not seem like it is a very strenuous task, according to Golf Digest Magazine, the average golfer can walk up to 4 miles during 18 holes of golf… and even those who utilize the cart to cruise the course burn an impressive 850 calories!

Preparing ahead of your game with golf exercises for seniors is an excellent idea. These pre-game exercises can help you stretch for better flexibility and to increase endurance, which are both important for your game as well as your health.

Whether you are spending the day on the course with your teen grandson for family bragging rights or playing in the local seniors pro-am; golf exercises for seniors help maintain balance, increase strength, and improve flexibility. Savvy seniors know that while working on your golf game is more fun, working on your health via pre-golf warm-ups is more productive. And… since these exercises give you an even better golf game – which is a win-win in every situation – you might even find yourself with full extension and a more powerful golf swing in the near future.

The Titleist Performance Institute, the world’s leading educational organization dedicated to the study of how the human body functions in relation to the golf swing, indicates that while golf is challenging for all age groups, those over 50 have to deal with the significant reduction of strength and power performance. In fact, the average adult will actually lose 30% of their muscle mass and maximal strength from ages 40 – 70. This can be drastically minimized, though, with proper exercises. Here are some of the many benefits of golf exercises and warm-ups reaped by seniors.

Main Benefits of Golf Exercise for Seniors

  • Improves Flexibility
  • Increases Mobility
  • Helps Maintain Coordination
  • Good Cardio Exercise
  • Strengthens Core Muscles
  • Builds Proper Posture
  • Reduces Risk of Injury

…and it even tremendously improves your golf game!

Below are some of the best golf warm-ups, stretching, and flexibility exercises for seniors that will ultimately improve your score on the golf course and your overall health and well-being, too.

Best Golf Flexibility, Stretching Exercises, and Warm-Ups for Seniors


The pros at Titleist Performance Institute, indicate that training exercises are crucial for game and health success, and should be practiced on a regular basis for the most benefits.

There are three main types of golf exercises for seniors – golf warm-up exercises, golf stretching exercises, and golf flexibility exercises. A combination of these three types of golf warm-ups and exercises is a great way for seniors to get ready for a round of golf at your favorite course.

Top Golf Exercises and Warm-Ups for Seniors

Top Golf Exercises and Warm-Ups for Seniors

Kettle Bell Goblet Squat

Regular practice of the kettlebell goblet squat is the perfect way for senior golfers to regain and build lower body strength. Due to the position, this exercise puts less stress on the back and is a great choice for seniors who may have back issues. It offers a variety of benefits including the ability to increase postural performance, mobility, balance, and increase strength in the lower body, core, and upper back.

How to Perform Kettlebell Goblet Squat Exercise

  • Standing straight, hold the kettlebell in front of your chest, using both hands and keeping your elbows as close to your body as possible.
  • Start squatting by digging your heels into the floor while also pushing your hips back. It is a good idea to keep your thighs parallel with the floor for best form and results.
  • Return to the starting position and repeat.

The Box Jump

Power training exercises like the box jump are a great way for seniors to improve their ability to create vertical force and increase power. Box jumps help seniors to develop strength in the lower body and improve overall athletic performance. Doing box jumps on a regular basis helps build the muscle groups in the lower part of your body, which includes your hamstrings, quadriceps, glutes, and calves, making you stronger. It also utilizes the muscles in the core, as well as your arms, making it a true, full-body exercise that is perfect for warming up for a day on the golf course.

How to Perform the Box Jump

  • It is especially important for seniors to choose a safe plyo (commercial jump box), a chair, bench, or other sturdy surface to practice the jump box exercise. Beginning seniors should make it a point to start out with a lower style box until you reach more advanced levels of the exercise. Choosing a sturdy jump box that is just the right height for your fitness level is crucial for success and to avoid injury.
  • Stand facing the box with your feet hip-distance apart, and your knees slightly apart – about six inches from the front of the box.
  • Slightly bend your knees and press your hips back, then swing your arms behind you in a fluid motion.
  • Pushing up from the balls of your feet, jump straight up into the air, swinging your arms up and forward while extending your knees/hips for the most height as you jump onto the box.
  • Ensure that your knees are bent and that your hips are properly pushed forward in order to properly land on top of the box.
  • Both feet should land at the same time on top of the box, aiming for a soft landing so that your knees and hips naturally absorb the shock.
  • Step down carefully from the box and continue with desired number of repetitions.

Popular Golf Stretching Exercises

Split Stance Ipsi-lateral Single Arm Cable Push

The split stance ipsi-lateral single arm cable push is a great way for senior golfers to gain mobility and stability. This exercise is also a great choice for senior golfers who want to improve balance, as the single leg training aspect allows your front leg to do most of the work while the back leg gives support and balance.

How to Perform the Split Stance Ipsi-lateral Single Arm Cable Push Exercise

  • Attach a cable-station handle at a height that is even with your shoulders, on a low pulley.
  • Facing away from the weights with your back straight, your stance should be staggered, with your left foot forward and your hand at your side with your palm facing inward and your elbow bent.
  • Extend your left arm out in front of you as you step back with your right foot to form a split stance, with your knees bent.
  • Grab the handle and pull it to your right side as you also rotate your torso to the right.
  • Pause slightly, then reverse the movement to return back to the original starting position.
  • Repeat desired reps with the right arm, then repeat with the left arm.

Popular Golf Flexibility Exercises

Dumbbell Lateral Lunge

The dumbbell lateral lunge is a great way to work on balance and strength. Your inner thighs get a workout, and the single-leg movements work to stabilize muscles. Since you utilize only one leg at a time during these lateral lunges, you strengthen your core muscles, which helps give you better stability and balance.

How to Perform the Dumbbell Lateral Lunge Exercise

  • Stand with dumbbells in each hand and at your sides and feet shoulder-width apart.
  • With your right foot, take a big step to the right, while your arms are still straight by your side.
  • Extend your left arm out in front of you as you step back with your right foot to form a split stance, with your knees bent.
  • Keeping your back straight, lower your body until the knee of your right leg is bent at a 90° angle.
  • Keep your trailing left leg straight as you push up and back to the original standing position.
  • You may choose to do several side lunges with the right leg, then switch to the left leg, or you may choose to alternate legs with each lunge.

Kettle Bell Turkish Get-Up Exercise

The kettle bell Turkish get-up is a great exercise for seniors that actually teaches your body to move more efficiently. It is an excellent way to improve mobility and strengthen shoulders as well as your entire body, which can help seniors improve their golf game immensely. It is also a great exercise to do when you are in a time crunch, as it is very time efficient with a lot of benefits in a short amount of time.

How to Perform the Kettle Bell Turkish Get-Up Exercise

  • Lie on your back with your legs out straight in front of you.
  • Raise your right arm in the air with your fist pointing straignt upwards.
  • Bend your right knee, making sure to keep your foot firmly on the floor.
  • With your right arm still pointing straight up, then straighten your left arm out to your side.
  • Roll up onto your left forearm and prop yourself up and resting on your left forearm.
  • Press your right foot on floor, with your left leg still lying straight in front of you.
  • Once you are propped up on your left forearm, change your weight to balance on your left hand and raise your right arm further so it is straight and pointing upwards.
  • Next, while seated, bridge up to lift your hips up as much as you are able to, while pressing down with your left hand and left heel. Keep your right foot planted firmly on the floor with your left leg out straight.
  • From the bridge position, bring your left foot under you to the kneeling position, keeping your hand on the ground for balance so that you are in a strong and supported kneeling position and you can lift your left hand from the ground.
  • While your right arm is still pointing up, come up to a standing position with both feet even.
  • Once you are in the standing position, all steps will be reversed until you are once again lying on your back. Repeat as desired.

Improve Your Golf Game Performance with the Best Golf Exercises for Seniors

Walking an 18-hole golf course is a great way for seniors to get some much-needed exercise. Since most courses average around a four-mile walk, making it a habit to commit to these golf exercises for seniors before you head out to the course is a great way to increase your endurance and stay on top of your game.

Time spent preparing for your day on the course with stretching, flexibility, and warm-up exercises will lead to higher golf scores, feeling good, and being confident in your abilities and stamina.

Supporting Scientific Studies

  1. 1Programs on People Older Than 80 Years
  2. 2The Effect of 6 Months Training on Leg Power, Balance, and Functional Mobility of Independently Living Adults Over 70 Years Old
  3. 3Exercises to Activate Seniors
  4. 4Improving Flexibility And Endurance Of Elderly Women Through A Six-Month Training Programme
  5. 5Effect of a physical training program using the Pilates method on flexibility in elderly subjects
  6. 6Integrating Pilates Exercise into an Exercise Program for 65+ Year-Old Women to Reduce Falls
  7. 7Flexibility of the Elderly after One-Year Practice of Yoga and Calisthenics
  8. 8Resource Manual for Active Seniors
  9. 9Training for older adults
  10. 10Effects of flexibility training on enhancing spinal mobility in older women

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