It is easy for golfers to be eager to start hitting the links without the proper preparation before trying to hit a bomb down the fairway. In fact, that eagerness will likely lead to a topped tee shot or a pulled muscle right out of the gate.
A golfer who is ready to have a great round of golf will take time to stretch and loosen up their muscles. Only then will you be able to hit bombs down the fairway all day. In this guide, we have provided you with 9 great golf stretches that you can do before your round. These stretches will make prepare your body for the movements needed to hit the ball well.
For these golf stretches, you will need one golf club from your bag and an exercise band about the length of both arms fully extended.
Why Are Golf Stretches Important?
Playing golf requires that multiple parts of your body work together. From your hips all the way up to your shoulders, a successful golfer needs to make sure that their muscles are flexible enough to get the club to hit the ball.
If you want to have a successful, enjoyable, and pain-free round, it is very important that you take time before your round to stretch. Taking even 10 minutes can make a big difference in how your body responds to your swing.
For example, if your back is stiff through your swing sequence, you will lose power and form which can lead to a bad shot. No one wants to play just to get hurt or not have fun. Take some time to stretch!
For The Back
The goal of the thoracic rotation is to engage the thoracic region otherwise known as the rib cage.
- Start by grabbing a golf club and standing in a split stance with one foot in front of the other.
- Extend both arms outward in front in front of you while holding both ends of your golf club
- Rotate your upper body toward the foot that is most forward in your stance
- Switch your feet in the split stance and repeat these steps 8 – 10 times on each side.
Forward Fold With a Chair
This golf stretch will engage your upper back muscles (and your hamstrings if you keep the angles right).
- Grab a chair and stand behind it so that the back of the chair is in front of you.
- Rest your hands on top of the chair
- While grabbing the back of the chair, take two steps back and bend over at your hips to a 90-degree angle.
- Keep your spine straight and extended!
- Hold the position for around 30 seconds
- Repeat 3 to 5 times
Upper Back Rotation
This stretch is going to help you simulate the feeling in your muscles in your backswing and downswing. You will be emulating your actual golf stance as if you are taking a shot.
- Stand with your feet shoulder-width apart
- Grab a golf club and raise the club behind your back and rest it on both shoulders
- Make sure your upper torso is leaning over as if you were about to take a swing
- Rotate your upper body from your trailing shoulder and release to your leading shoulder
- Repeat this 8 to 10 times
For The Hips & Lower Back
Side Step to Rotation
The side step to rotation stretch is recommended to be one of your final stretches as it will combine movement from the lower and upper body with a rotation in the rib cage area.
- Grab a golf club and bring it parallel across your chest
- Hold the club with your arms in an X pattern
- Take a lateral step to the side
- As you take a lateral step rotate the hips
- Aim to take 8 reps on each side
To allow for better rotations through the hips during your round, the hip hinge will adequately loosen your hips.
- Take a golf club and hold it with both hands
- Let your arms relax toward the ground while holding the golf club
- With a small amount of bend in the knees and a straight spine, bend your upper body toward the ground
- As you bend, continue holding on to the golf club and let your hands reach your knees
- Repeat this 10 times
Reaching Lateral Side Stretch
This reaching stretch will provide your lower back and hips with the flexibility you need through your backswing.
- Stand with the feet shoulder-width apart
- Place one hand on your hip and fully extend the other hand upward.
- Slowly bend sideways with the raised hand toward your other side.
- Try not to bend forward or backward.
- Repeat 3 to 5 times per side
For The Legs
Many shots you take during a round of golf will require some bend in the legs. Having flexibility throughout your quads will ease the setup for each shot.
- Start by facing your back to a bench or a chair with your feet hip-width apart.
- Rest the top of your foot on the bench or chair (you should have a bent knee as your foot rests on the bench)
- Place your hands on your hips for support
- Your foot on the ground should be far enough forward that the opposite knee is extended on the bench or chair.
- Bend your knee down to the ground
- Ensure your knee is aligned over your ankle during the stretch.
- Try to engage the glute during the stretch
- Rotate both legs and repeat 3 to 5 times on each leg.
For the Arms & Shoulders
Bent Arm Shoulder Stretch
The bent arm shoulder stretch will loosen your shoulder muscles to help unlock more power and flexibility through your downswing.
- Stand straight and tall and extend one arm across your chest.
- Bend the elbow across your chest to create a 90-degree angle at the elbow
- Take your other arm and pull your elbow toward your body
- Repeat 5 times per arm
Diagonal Band Pull
This stretch will activate your shoulders to make you more mobile as you use your shoulders through a swing.
- Grab an exercise band and place each end in your hands.
- Pull the band wide apart and squeeze
- The goal of the pull is to get your hands as far apart as possible.
- For each rep, try pulling from a different angle. Make sure that one hand is always higher than the other.
- After each pull, bring the band back to the middle.
- Repeat this stretch 8 – 10 times with a different angle.