Golf: 6 Mobility Exercises for People Over 60
After age 60, it’s not the desire to hit the ball hard that’s lacking—it’s often mobility, stability, and balance. Mike Hansen, who has coached thousands of golfers in this age group, suggests six simple exercises to do on the ground or standing up with a club.
To be continued
What the lesson shows
Mike Hansen sees three challenges among nearly all of his clients over the age of 60. The mobility: Without fully rotating your shoulders, you stand up straight, lean forward, or step over it. The stability: Keep your lower body stable while swinging hard. The’balance: Standing on one leg is hard enough, and a lack of mobility or stability causes you to lose your balance as soon as you pick up speed.
For rotation, two upper-back exercises: the “opening book” exercise, lying on your side, and the rotation on all fours with your hand behind your head. For stability, the glutes, and the core: the glute bridge held for one minute and the “dead bug,” with your back flat on the floor. For balance, try standing on one leg in a driver’s stance, followed by a back lunge with a rotation on the front leg. According to him, mastering these exercises allows you to swing faster and with more confidence. Stop if you feel any pain.
The Exercise, Step by Step
- "Opening a Book": Lie on your side with your knees drawn up and pressed together, and your hands stacked one on top of the other; open the top hand backward while following it with your eyes, keeping your elbow bent; hold for 3 seconds; repeat 10 to 15 times on each side.
- Rotation on all fours: With one hand behind your head, bring your elbow toward the opposite knee, then lift it as high as possible without letting your hip shift to the side.
- Glute bridge: Lie on your back, tilt your pelvis, press into your heels, lift your arms off the floor, and hold for 60 seconds while squeezing your glutes—repeat 3 times; if you feel the stretch in your lower back or the back of your thighs, do this with your legs straight.
- Dead bug: Legs raised, lower back pressed against the floor, arms raised; lower one arm and the opposite leg without touching the floor, 10 times on each side.
- Balance: In the driver stance, with the club for support if needed, hold the position on one leg for 15 seconds, then add small shoulder rotations, followed by a full backswing.
- Back lunge with twist: Hold the club in front of you, take a normal step backward, lift your back heel off the ground, lower your knee, and twist toward your front leg; alternate legs.
Key Takeaways
Mistakes to Avoid
- If your knee lifts as you open the book, that's a sign of stiffness.
- Let your hip move out to the side during the rotation while on all fours.
- Feeling the glute bridge in the lower back without adjusting the exercise.
- Lift your lower back off the floor during the dead bug.
- Move on to one-legged rotation exercises before holding the position still for 15 seconds.
Driving Range Mode
Keep it in plain sight, on the rug.
- A book that opens and rotates on all fours
- Glute bridge held for one minute, three times
- Dead bug, ten times on each side
- Balance on one leg, then a backward lunge with a twist
- Stop immediately if you feel pain
Your Questions
Why do I lose my balance when I try to hit harder?
According to Mike Hansen, it's not always a balance issue: it can stem from a lack of flexibility needed to take a full backswing, or from a lack of stability needed to control it.
I can feel the glute bridge in my lower back—is that normal?
He explains that this is common and indicates a lack of control over the glutes. He then suggests doing the exercise with your legs straight and pushing through your heels. Stop if you feel any pain.
How long can you balance on one leg?
15 seconds, leaning on the club if needed, before adding small shoulder rotations and then a full backswing. It’s easier to turn toward your supporting leg than away from it.
Do you need to be a member of a club to do these exercises?
This applies only to the two balance exercises. For the back lunge, he recommends a short club rather than a driver.
Learn More
Video posted on YouTube by its creator. Best Golf Tips selects and summarizes the best free lessons without hosting them.