Many people think that as you start getting older, your best days are nothing but behind you. That could not be further from the truth. While your activity may have dipped in recent years, it is never too late to get back into the game and playing pain-free. Today we are going to show you some stretching exercises for golfers over 50 that will make you feel better than ever before.

Are There Benefits to Stretching After 50?

Absolutely! Our society is terrible at dismissing people for their age, it gives us a false narrative of what our bodies can and cannot achieve as we transition into the “golden years”. Stretching is one of the most beneficial activities we can continue to do, or start implementing for the first time, no matter how old we are.

When it comes to golf, players over 50 will gain more benefit from a well-balanced stretching program than from almost any other corrective protocol. This includes professional lessons, better nutrition, and even strength training. All of those things are great, but they don’t compare to improved flexibility and mobility; here’s why.

Our tissues tend to stiffen up as we age. Accumulation of old injuries, long periods spent in the same positions, and other repetitive movements that make up our day-to-day work and routines leave us with muscles that have a hard time doing anything else. This makes golfing difficult, because the sport forces us to move in ways we’re not used to (and with huge amounts of force).

(Credit: Adobe Stock)

A dedicated stretching program helps ease our bodies through different ranges of motion. It keeps us limber and ready to move in whatever ways we choose. It opens up the tissues so they can receive more blood flow, while at the same time allowing waste products to be more easily removed for reduced recovery time. It’s a win-win that is a must for any golfer, young or old.

Trying to correct technique with a body that cannot move into different positions in the first place is a waste of time. That’s why we wanted to give you a taste of our programming here at Dynamic Golfers by offering a sample stretching routine that you can do today. Try these 7 stretches, and if you like them, consider signing up for a 7-day free trial by clicking here!

7 Stretching Exercises for Golfers over 50

Perform each of these stretches according to their instructions. Only stretch to the point of mild discomfort, and try to avoid any jerky, ballistic type movements. Consistency is the key when it comes to any kind of exercise. Try doing this routine once a day, or even just a few times a week, to see what kind of difference it can make.

Golfer’s Rotation

Equipment:

• Golf club or pole

Instructions:

1. Start by taking an extra-wide grip on one of your golf clubs
2. Place it on your upper traps (just below your neck), keeping both hands on the club, palms facing forward
3. Keep the chest tall and the shoulders relaxed down
4. Scoop under and twist to one side (almost as if hitting a ball)
5. Use the bottom hand to press with the club to get further into the rotation
6. Once you’ve reached your end range, return to centre, then twist the other way
7. Go back and forth for 45-60 seconds

Benefits

• Great movement to help you warm-up before golfing
• Mobilizes the thoracic spine for more power off the tee
• This stretch helps keep the lower back from overworking while golfing

High Lunge

Equipment:

• N/A

Instructions:

1. Stand in a split stance planted flat on your front foot and on the ball of your back foot
2. Bend into your front knee while letting your back hip fall forward
3. Adjust the distance between your feet so you can press your back heel flat onto the ground
4. Keep both heels planted throughout the stretch
5. Hold for 30-45 seconds
6. Repeat on the other side

Modifications:

• Reduce your range of motion and/or stand more upright to lower the intensity of the stretch
• Bend further into the front knee to increase the stretch on the front soleus muscle
• Move your back foot back while keeping the heel planted to increase the stretch on your back calf muscles

Benefits

• Provides a deep stretch to the calf muscles which tend to get tight from pivoting up onto the toes and as a result wearing golf shoes w/an elevated heel
• The hip flexors also get a nice stretch in this position
• Loosens up the area behind your knee, which can become closed up and restricted as a result of tight and/or weak hamstrings

Dynamic Shoulder Stretch

Equipment:

• Golf club or pole

Instructions:

1. Grab a golf club or pole with hands in a wide grip position
2. Keep a small bend in the elbows to avoid fully locking out the arms
3. Tuck the hips slightly and draw the belly button in to engage the core and avoid arching the lower back
4. Slowly bring the club up overhead until you feel a stretch in the chest and/or shoulders
5. Lower back down, then repeat
6. Continue for 45-60 seconds

Benefits

• Stretches the chest and front of the shoulders
• Mobilizes the thoracic spine and shoulder blades
• Helps correct your posture for better positioning while golfing

Wide Stance Rotation

Equipment:

• N/A

Instructions:

1. Stand in a wide stance with your toes facing forward and arms out to the side
2. Twist to move one of your hands down to the opposite foot, hinging at the hip
3. Keep a small bend in the knees
4. Come back up to the top, repeat on the other side
5. Alternate back and forth for 45-60 seconds

Modifications:

• Just bend down and twist as far as your flexibility allows, don’t force it

Benefits

• Mobilizes both the upper and lower back vertebrae
• Stretches the upper and lower back muscles
• Improves hamstring flexibility

Lifted Child’s Pose w/Chair

Equipment:

• Chair or couch

Instructions:

1. Start in a kneeling position facing a chair
2. Position your hands flat on top of the chair
3. Walk your knees back and spread them wide, toes touching together
4. Sit back onto your heels as you bend forward, letting the arms come up overhead
5. Extend the middle of your back as you try to sink further into the stretch
6. Hold here for 45-60 seconds

Modifications:

• Limit the range to which you drop down into this stretch
• Bring your knees closer together and focus more on the upper body

Benefits

• Greater range of motion than a child’s pose from the floor
• Mobilizing the thoracic spine is key to unlocking greater rotational power while golfing
• Important stretch for shoulder health as it takes them far into a flexed position

Lean Back Quad Stretch

Equipment:

• N/A

Instructions:

1. Start by kneeling on the ground
2. Sit back onto your heels, if this is an intense enough position, hold here (picture 1)
3. Otherwise, place your hands behind you and lean back onto them, feeling a stretch in the front of the thighs (picture 2)
4. Hold here for 45-60 seconds

Modifications:

• Place a pillow/cushion between your bum and feet to reduce the range of motion if the kneeling position is too tight

Benefits

• Provides an easy to do quad stretch variation
• Releasing the quads helps ease pressure on the knees
• Flexible quads allow better blood supply to the knee to keep it strong and healthy

Lower Twist

Equipment:

• N/A

Instructions:

1. Lie flat on the ground
2. Bend one knee and bring it up towards the chest (picture 1)
3. Slowly allow it to fall to the opposite side, rolling onto your bottom hip
4. Arms should be stretched out straight to either side
5. If your body allows, look the other way over your opposite shoulder
6. You can pull the crossed over leg across your body for an increased stretch
7. Hold for 45-60 seconds
8. Repeat on the other side

Modifications:

• Use a blanket/pillow to prop the knee on your stretched leg if you’re not able to twist all the way towards the ground
• Reduce the range of motion by not reaching so far with the stretching leg

Benefits

• Releases tension in the lower back
• Stretches the top glute muscle and IT band
• Provides a nice release on your neck & trapezius muscles

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist