How Golf Lovers Can Keep Swinging Long Past Retirement Age

Sit on a firm high-back chair, like a kitchen chair. Fold your arms at chest height and do not use them as you turn your torso smoothly to the left, keeping your head in alignment with the movement. Return smoothly to the center, then repeat turning to the right. Do up to 45 times a day; you can break it into 3 sets of 15.

Lie on a solid surface with knees bent, feet flat on floor,arms at sides with palms facing the floor, toes pointed inward. Next, simply lift up by pushing on your feet, lifting the pelvis. Hold for a slow count of ten, then smoothly return to the starting position. Repeat 15 times daily.

Stand facing a sturdy chair or object that won’t tip over, with your feet shoulder width apart. You could also use a door frame or post, if there is room to bend backward. Bend down and away from the object, keeping your back and arms straight, until you feel the stretch in both your back and arms. Hold the stretch for several seconds before returning to the start position in a controlled manner. Repeat 8-10 times. 

Leg Circles: this is a core exercise that also helps open the hips. Lie on one side with your lower arm up over your head and the other arm balancing you on the floor. Next, raise the upper leg as far as comfortable with the toe pointed. Make small circles, about 12 inches in diameter, with the pointed toe. Do 10 times clockwise, then ten times counter-clockwise. Repeat with the other leg. Work up to 3 sets per day.

Reverse Crunch: Lie on a solid surface, hands clasped behind your head with knees bent. To “reverse” the crunch, bring your knees to your chest in a controlled movement, then return to the starting position. Do 3 sets of 20 at least 3 times per week.

Squat: Stand with feet should width apart with arms extended in front of you. Alternatively, place one arm on the back of a sturdy chair for balance. Next, bend the knees while pushing out your rear end, bending down as far as possible with control. Rise back to a standing position using only your legs as power. The control you have over the movement, and using your legs, is more important than how far you squat. Do 3 sets of 20 at least 3 times a week.

Use light dumbbells, or even a couple of soup cans. Start in a standing position with your arms at your sides. Next, step forward with your right leg. Bend at the knee, bringing your body over the knee and bend your left knee toward the ground. Go as low as you can without losing balance or control of the movement. Push up to standing with the right knee. Repeat 10-12 times, then lunge with the left leg. Do at least 3 sets 3 times perweek

Still using your dumbbells or cans, you will need a flat surface about knee high, like a bench. Holding the weight in your left hand, place your right knee and hand on the bench with your left left slightly bent. Drop the left arm; that will be your staring point. Exhale as you pull the weight straight up in a rowing motion; the goal is to work the latissimus dorsi muscle. Pretend you are trying to squeeze your shoulder blades together. Hold , then smoothly return to the starting position. Do 3 sets per side of 12-15 reps 3 times per week.

Sit straddling the bench, hold your dumbbell/can with both hands straight up over your head. Maintaining control of the movement, lower the weight behind your head as far as you are able to (again) keep a controlled movement. Repeat 10-15 times, doing 3 sets 3 times per week.