The 10 Best Golf Exercises for Seniors to Improve Strength and Flexibility is a curated workout routine with 10 ordered actions and 10 timestamped video clips. Start with Seated Thoracic Rotation with Lateral Side Bend and Pallof Press (Anti-Rotation Band Hold). Review the available targets, sets, coaching cues and rest for each action. Selected clips total 7 min 46 sec; rest is listed per action.
Follow in order
Use a chair or bench for seated thoracic rotation and a controlled lateral side bend.
Key points
Common mistakes
Forcing the side bend or collapsing the seated posture.
Press the resistance band away from the chest and hold position while resisting trunk rotation.
Key points
Common mistakes
Allowing the band to rotate the torso or pelvis.
With light dumbbells, retract the shoulder blades in the demonstrated prone or hinged position.
Key points
Common mistakes
Shrugging or swinging the weights to create momentum.
Hold a dumbbell at the chest and perform a goblet squat toward the box.
Key points
Common mistakes
Dropping onto the box or allowing the knees to collapse inward.
Balance on one leg and tap the toe in multiple directions, using support if needed.
Key points
Common mistakes
Letting the stance knee collapse or rushing the taps and losing balance.
Lie on the back and perform controlled posterior pelvic tilts.
Key points
Common mistakes
Holding the breath or turning the tilt into a large hip lift.
Perform push-ups with the hands elevated on a bench.
Key points
Common mistakes
Allowing the hips to drop or flaring the elbows abruptly.
In a split stance, isolate pelvic internal rotation with the alignment stick as a guide.
Key points
Common mistakes
Rotating the whole torso instead of isolating the pelvis and hip.
Practice a controlled diagonal woodchop pattern to train rotational strength.
Key points
Common mistakes
Using momentum or losing posture during the diagonal rotation.
Use the medicine ball for a loaded follow-through and transfer weight toward the lead leg.
Key points
Common mistakes
Failing to transfer weight or falling off balance at the finish.
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