Best Golf Stretches for Seniors: Enhance Flexibility and Performance

Even though golf is a lifetime sport that you can enjoy no matter what your age and it's a low-impact sport, you can still get injured, especially during the swing. 

A good pre-game golf warm-up can help reduce the risk of common golf injuries, such as lower back pain, shoulder strains, and knee issues. By maintaining a consistent stretching routine, senior golfers can keep their bodies in peak condition, ensuring that they can continue to enjoy the game for years to come.

Here are the best golf stretches for seniors to make a part of your regular routine. 

1. Hamstring Stretch

The hamstrings play a significant role in the golf swing, particularly during the follow-through phase. Tight hamstrings can limit your ability to bend forward from the hips, affecting your posture and swing mechanics.

The hamstring stretch is a simple yet effective way to maintain flexibility in this important muscle group.

How to perform:

• Stand upright with one foot placed on a low step or a sturdy object
• Keep your back straight
• Gently lean forward from the hips, reaching toward your toes
• Hold the stretch for 20-30 seconds, then switch to the other leg
• Repeat 2-3 times on each side

2. Shoulder Stretch

The shoulders are heavily involved in the golf swing, and maintaining their flexibility is essential for a full range of motion. The shoulder stretch targets the deltoid muscles, which are crucial for a smooth and controlled swing.

How to perform:

• Stand with your feet shoulder-width apart
• Extend one arm across your chest, keeping your elbow straight
• Use your opposite hand to gently press your arm closer to your chest
• Hold the stretch for 20-30 seconds, then switch to the other arm
• Repeat 2-3 times on each side

3. Hip Flexor Stretch

The hip flexors are key muscles used in the golf swing, particularly during the rotation of the hips. Tight hip flexors can restrict your ability to rotate fully, which can negatively impact your swing speed and power.

This stretch helps to maintain flexibility in the hip flexors, promoting a smoother and more powerful swing.

How to perform:

• Start in a kneeling position
• Put one knee on the ground and the other foot placed in front of you, forming a 90-degree angle
• Gently push your hips forward while keeping your back straight
• You should feel a stretch in the front of the hip on the side with the knee on the ground
• Hold the stretch for 20-30 seconds, then switch to the other side
• Repeat 2-3 times on each side

4. Torso Rotation Stretch

A full and controlled torso rotation is essential for generating power and accuracy in the golf swing. The torso rotation stretch helps to maintain flexibility in the spine and core muscles, allowing for a greater range of motion during the swing.

How to perform:

• Sit on a chair with your feet flat on the ground
• Cross your arms over your chest and slowly twist your torso to one side, keeping your hips facing forward
• Hold the stretch for 20-30 seconds, then twist to the other side
• Repeat 2-3 times on each side

5. Quadriceps Stretch

The quadriceps are important muscles for stability and balance during the golf swing. Tight quadriceps can affect your stance and reduce your ability to generate power from the legs. The quadriceps stretch helps to keep these muscles flexible and strong.

How to perform:

• Stand upright and hold onto a chair or wall for balance
• Bend one knee and bring your heel toward your buttocks
• Use your hand to gently pull your foot closer to your body, feeling a stretch in the front of your thigh
• Hold the stretch for 20-30 seconds, then switch to the other leg
• Repeat 2-3 times on each side

6. Calf Stretch

The calves are often overlooked in a stretching routine, but they play a crucial role in maintaining stability and balance during the golf swing. Tight calves can limit your ability to transfer weight effectively during the swing, affecting both power and accuracy.

How to perform:

• Stand facing a wall with your hands placed against it for support
• Step one foot back, keeping the heel on the ground and the leg straight
• Gently press your hips forward, feeling a stretch in the calf of the back leg
• Hold the stretch for 20-30 seconds, then switch to the other leg
• Repeat 2-3 times on each side

7. Wrist Flexor and Extensor Stretch

The wrists are involved in every aspect of the golf swing, from the grip to the follow-through. Maintaining flexibility in the wrists is crucial for controlling the club and generating power. The wrist flexor and extensor stretches help to keep these muscles loose and flexible.

How to Perform:

• Extend one arm in front of you with the palm facing up
• Use your opposite hand to gently pull your fingers back toward your body, stretching the wrist flexors
• Hold the stretch for 20-30 seconds, then switch to the other wrist
• Next, with the same arm extended, turn your palm down and gently press the back of your hand, stretching the wrist extensors
• Hold the stretch for 20-30 seconds, then switch to the other wrist
• Repeat 2-3 times on each side

8. Cat-Cow Stretch

The Cat-Cow stretch is a yoga-inspired move that helps to improve golf swing flexibility in the spine and improve overall posture. This stretch is particularly beneficial for golfers, as it promotes better alignment and reduces the risk of back injuries.

How to Perform:

• Start on your hands and knees in a tabletop position
• Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow pose)
• Exhale as you round your back, tucking your chin to your chest and tailbone under (Cat pose)
• Continue to alternate between these two positions, moving with your breath for 1-2 minutes

Which Pre-Golf Stretches Will You Add to Your Routine?

Many stretches for golf can improve your flexibility, reduce injury, and make your golf game better. We have shared just a few golf stretches above, but you can add as many as you think you need to your pre-game golf warm-up. 

If you are ready to show off your golf skills, St. Cloud Country Club, established in 1920, is the place to do it. Nestled along the banks of the Mississippi River, among rolling hills and woods, we are ready to show you what a golf game should be like. Get more membership info here.