Top 5 Exercises for Golfers 50+ (Follow Along)

Key points

• Position the top knee at hip level resting on the foam roller to lock the pelvis and lumbar spine
• Place hand on the forehead to avoid cheating by merely reaching the arm across
• Focus on bringing the shoulder blade toward the floor rather than just the elbow
• Exhale deeply as you rotate into end range and inhale returning to start

Common mistakes

Lifting the top knee off the foam roller, which shifts rotation into the vulnerable lower back instead of the thoracic spine.

Key points

• Keep the left knee pinned firmly against the foam roller throughout each rep
• Aim to get the shoulder blade flat to the floor at maximum trunk rotation
• Hold the end range for a brief second and take a full breath without holding tension

Common mistakes

Flaring the arm out independently without turning the ribcage and chest.

Key points

• Keep the glute/butt cheek pinned firmly to the ground to prevent compensating through the pelvis or lumbar spine
• Drive movement from the hip socket by rolling the femur inward rather than just twisting the ankle
• Dig the working heel into the floor to activate calf and hamstring muscles, protecting the knee
• Hold the end range for 1 to 2 seconds and exhale to expand rotational depth

Common mistakes

Lifting the butt cheek off the floor to fake greater internal rotation range.

Key points

• Support yourself on your elbows or hands to maintain a grounded pelvis
• Focus on turning the thigh inward from the hip joint without allowing the hip to hike
• Inhale to open back out and exhale as you roll inward to challenge end range

Common mistakes

Bouncing in and out of the stretch quickly without holding and breathing into the end range.

Key points

• Lock the elbow at 90 degrees and avoid closing the joint into a bicep curl
• Keep the chest square to the wall with zero spinal arching or rib flare
• Rotate the palm and forearm backward by contracting the infraspinatus behind the shoulder blade
• Hold the peak contraction for 1 to 2 seconds before returning forearm to the wall

Common mistakes

Arching the lumbar spine or flicking the wrist backward to create the illusion of shoulder external rotation.

Key points

• Keep the elbow at shoulder height and 90 degrees throughout
• Squeeze the muscles behind the armpit and shoulder blade as the wrist and forearm peel off the wall
• Inhale coming forward to the wall and exhale as you drive into external rotation

Common mistakes

Dropping the elbow down toward the ribs or twisting the torso away from the wall.

Key points

• Squeeze a foam roller or cushion between knees to immobilize the pelvis and hips
• Cross arms across the chest and maintain an upright tall spine
• Rotate to the end of range, exhale into a side bend, return to vertical, and advance rotation further
• Keep both sit bones glued to the chair throughout all repetitions

Common mistakes

Crunching forward in spinal flexion instead of staying tall and executing pure lateral side bending.

Key points

• Set up in golf address posture with hands pressing into the chair back for stability
• Keep the upper body, shoulders, chest, and head completely quiet and stationary
• Rotate one hip back and the other forward, then reverse in a fluid rotational motion
• Avoid lateral sliding or swaying outside the stance width—stay within your hip box

Common mistakes

Swaying or sliding laterally side to side rather than rotating the pelvis around a centered axis.