In 15+ years working with golfers, I have seen the same thing again and again: players held back by pain, stiffness, or lost power. Not because they are getting older, but because the foundation of their movement is not as strong or balanced as it could be.
That is why I put together these five foundational exercises for golfers over 40, the same movements I use to help my clients restore strength, flexibility, and confidence in their swing. Put in the time with these and you will not only feel better on the course, you will move and feel better in everyday life too.
1. Bridge
Why it matters:
If glutes don’t fire, your back pays the price.
How to:
Squeeze both glutes, then one at a time (5 sec x 10 each)
Squeeze glutes then bridge! (butt, not back)
2. PELVIC TILT + SLIDES
Why it matters:
• Core control + clean hip motion without overusing spine.
How to:
• Lay on you back
• Flatten back (posterior tilt)
• Alternate slowly sliding one heel out at a time (keep back flat) 10 per side
3. Seated Thoracic Extension
Why it matters:
• Locked T-spine = cranky low back + even worse rotation
How to:
• How: Sit tall, hold neck or cross arms across chest
• Lean upper back over backrest (lift sternum) 5–10 slow reps
4. Open Book
Why it matters:
• Opens backswing & follow-through without lumbar strain
How to:
• Lay on your side with knees stacked and toward chest
• Open top arm across and turn upper body.
• Breathe and repeat 5×/side.
5. Hip Drops (Pelvic Control)
Why it matters:
Teaches your hips, not your spine, to rotate. Builds control and stability for a smoother, more powerful golf swing.
How to:
Lay on your back with knees bent and feet wide.
Keep knees and feet relaxed as you slowly drop one knee inward, then return to center and switch sides.
Avoid letting hips shift or back arch, motion comes from the hips.
10 each side, smooth and controlled.
Do you want to take the next step toward feeling better on and off the course? Let’s Talk! I look forward to working with you!