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Warm-up and MobilitySpecial for Seniors No club (stretching) Seniors ⏱ 13 min 🇬🇧 Video in English, summarized

Stretches for Senior Golfers: Glenn Haynes

Is your body not flexible enough to rotate during the swing? Glenn Haynes of Aussie Golf Pros offers senior golfers seven gentle stretches—from the hamstrings to the neck—to warm up your muscles, improve your rotation, and reduce the risk of injury.

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Aussie Golf Pros · his YouTube channelFree lesson selected by Fred P.

To be continued

6 minSame problemRory McIlroy's Hip Rotation: The Right Side KeyRory McIlroy · Intermediate8 minSame problemCéline Boutier's Warm-up Before a TournamentCéline Boutier · Intermediate6 minSame problemAnkle Mobility for Golf and 3 More ExercisesPure Drive Physio & Performance · Intermediate

What the lesson shows

Glenn Haynes focuses on seven areas that become stiff due to aging and a sedentary lifestyle. He recommends consulting a healthcare professional before any program and Never stretch cold muscles: these stretches are done after a warm-up or after the round. Start with the hamstrings, one leg at a time, with your knee on the ground and the arm on the same side inside your thigh, leaning your whole upper body forward with a flat back—ideally for one minute. For the hips, try the “windshield wipers” exercise adapted from the Titleist Performance Institute (Dr. Greg Rose): sit with your legs apart, push your heel away with your toes pulled back, and rotate your foot for 30 seconds on each side, in several positions. This is followed by a seated stretch with legs crossed and the upper body leaning forward.

The upper back rotation protects the lower back: lie on your side with your knees together and open your arm like a book, following your hand with your eyes, 10 to 15 times on each side; then, on all fours, with one hand behind your head, lift your elbow toward the ceiling and bring it under the opposite knee. For the shoulders, external rotations, palms facing up, with or without a light resistance band, help keep the lead arm from folding into a “chicken wing.” Finally, the neck, which is often overlooked: slow, star-shaped movements, five times in each direction, painlessly, to turn your shoulders while keeping your eyes on the ball.

The Exercise, Step by Step

  1. Stretch each hamstring with your knee on the floor, your upper body leaning forward, and your back straight.
  2. Sit with your legs apart, push down on your heel, and rotate your foot for 30 seconds on each side.
  3. Cross your legs, lean forward, and let gravity do its work.
  4. Lying on your side with your knees together, open your arm like a book 10 to 15 times.
  5. On all fours, with your hand behind your head, lift your elbow and then bring it under the opposite knee.
  6. With your palms facing up, turn your thumbs outward and hold the position for 2 to 3 seconds.
  7. Perform the star-shaped neck movements slowly, five times in each direction.

Key Takeaways

Consult a healthcare professional before starting any program.
Never stretch when your muscles are cold: stretch after warming up or after the game.
Flexible hips and upper back help relieve lower back pain.
External shoulder rotations to better position the club on the downswing.
Neck mobility to turn while keeping your eyes on the ball.

Mistakes to Avoid

  • Stretching without warming up first.
  • Reaching for your feet by rounding your back instead of hinging forward.
  • Doing the repetitions too quickly without holding the stretch.
  • Forcing a movement of the neck or shoulder that causes pain.

Driving Range Mode

Keep it in plain sight, on the rug.

  1. Stretching after the game, while your muscles are still warm
  2. Chest openings and rotations on all fours, on both sides
  3. Star-shaped neck movements, five in each direction

Your Questions

When should you do these stretches?

After a good warm-up or after the round—never when you’re cold. Glenn Haynes points out that this is not a warm-up before playing.

Should we take precautions?

Yes: He recommends consulting a healthcare professional before starting any exercise program. The movements should be gentle, and nothing should cause pain.

Why should you work out your upper back and hips?

If they don’t rotate, the lower back compensates, which can lead to injury. Mobility there helps you complete your backswing and rotate through faster.

What is the purpose of neck mobility?

Rotate your shoulders fully while keeping your eyes on the ball to hit the ball more cleanly.

Learn More

All “Warm-up and Mobility” videos →Find the lesson that's right for youAll “Senior Special” videos →Find the lesson that's right for you Golf: 6 Mobility Exercises for People Over 60Mobility, stability, balance: the three weaknesses a fitness trainer often finds in golfers over 60, and two exercises for each. Rory McIlroy's Hip Rotation: The Right Side KeyRory doesn't work on his hips: he keeps his elbow, hip, and knee straight at impact, and warms up with dynamic stretches. Ankle Mobility for Golf and 3 More ExercisesFour areas to focus on every day, including one we often overlook: the ankle, which is linked to standing up too early during the swing.

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