The Ultimate Golf Warm up for Seniors

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The 5 Golf Specific Exercises You Can Do Anywhere…Right Before You Get on the Course

As we get older we are all susceptible to the potential loss of mobility.

This is especially true for ages 50 and over. Which makes it all the more important for senior golfers.

How do senior golfers counteract this loss of mobility when hitting the course?

With the proper warm up!

What Should Be the Purpose of Your Golf Specific Warm Up?

  • It should be a dynamic warm up. The days of static stretching are long gone. Many golf fitness trainers are stuck in the days of stretching and flexibility. The problem is the golf swing isn’t static and the motion comes from mobility, not from the length of your muscles.
  • The warm-up should provide mobility in your Thoracic Spine, Hips, and Ankles. These are the areas that we lose range of motion from as we age. They are also the areas you need moving freely in the golf swing.
  • Each movement should have a golf specific purpose. Rotating for the sake of rotating isn’t going to cut it anymore. This is especially true for seniors who are more at risk for lower back injuries.
  • The ability to disassociate your upper and lower body to mimic the golf swing.
  • Glute Activation. The glutes are the most important muscle in the golf swing and we need to get them firing before you get on the course. This is one of the muscles that seniors also tend to lose strength in over the years.

Attacking these areas will give you the most bang for your buck before you hit the course.

There are endless combinations that can be used for each of these areas.

There are even more endless combinations when you factor in the golfer, the location, and the available equipment.

This is a golf specific warm-up for seniors that don’t have access to a gym. It can be done at the house or even at the course.

It can and will be modified for other individuals. Stay tuned for a more advanced version you can do in a fitness center or with more home equipment.

Seated Thoracic Spine Mobilization

This movement can be modified by:

  • Using a yoga block or pillow in place of the foam roller.
  • Sitting at the edge of a coach or stool.
  • Crossing your arms at the top of your chest instead of having your hands behind your head.

Standing Hip Flexor Mobilization

One of the best hip flexor mobilizations that you can do in any location. Make sure to squeeze the back glute to get the most out of the movement.

To get more out of the movement you can place one foot on a stool or short bench.

Ankle Mobility Knee Drives

Find a wall, tree, or any stable surface to perform this drill.

Disassociation Mobility Drill With Golf Club

One of my favorites and the most golf specific out of the 5 exercises.

Grab your golf club and have at it.

Mini Band Walks

The glutes!

If you want to have a successful day on the course then you need to make sure they are firing properly.

Mini bands can be found on Amazon or PerformBetter.com for as little as $5. For senior golfers I’d recommend the medium bands which are green.

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