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What Are the Best Stretches for Golf

Editorial Team
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Updated: Oct 11, 2024
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Golf stretches are essential for improving flexibility, preventing injuries, and enhancing overall performance on the course. This article will explore the various types of golf stretches, their benefits, and how to incorporate them into your routine effectively.

Benefits of Golf Stretches

Golf stretches offer several advantages for players of all skill levels. They improve the player’s flexibility and range of motion, enhancing their performance and preventing them from getting hurt. They increase a golfer’s comfort and endurance, leading to better, more enjoyable rounds.

Types of Golf Stretches: Dynamic vs. Static

There are two main categories of stretches, each serving a specific purpose in a golfer's routine:

  • Dynamic stretches involve active movements that warm up muscles and increase range of motion. These are typically done before playing golf to prepare the body for the physical demands of the game.

  • Static stretches involve holding a stretch for a period of time to lengthen muscles. These are best performed after golfing as part of a cool-down routine since they require being warmed up to be effective.

The list of stretches by body part in the reference guide below splits each body part’s stretches into dynamic and static stretches.

Pre-Round Stretching Routine

Before starting your round, focus on dynamic stretches to warm up your muscles and prepare your body for golf with higher performance and lower risk of injury. Here's a sample pre-round stretching routine to help you if you’re getting started:

  1. Neck Rotations (10 rotations each direction)

  2. Shoulder Rolls (10 forward, 10 backward)

  3. Arm Circles (10 small circles, 10 large circles each direction)

  4. Torso Twists (15 twists each side)

  5. Hip Rotations (10 circles each direction)

  6. Leg Swings (10 forward/back, 10 side-to-side each leg)

  7. Standing Hip Circles (10 circles each leg)

  8. Cat-Cow Stretch (10 repetitions)

  9. Thoracic Spine Rotation (8 rotations each side)

  10. Forward Lunge with Rotation (5 lunges each leg)

  11. Overhead Squats (10 repetitions)

  12. Shoulder Swing Stretch (10 repetitions)

  13. Wrist Rolls (10 rotations each direction)

Perform this routine for about 10-15 minutes before your round to warm up your muscles and increase flexibility. Focus on smooth, controlled movements and gradually increase your range of motion as you warm up.

During a Round

To maintain flexibility and prevent stiffness during your round, try mixing in quick stretches from the guide below that target the body parts that feel tight. You can use either dynamic or static stretches, since you should be warmed up by this point.

Post-Round Stretching Routine

After your round, focus on static stretches to help your muscles recover, avoid injury, and improve flexibility. An example routine to get started is below:

  1. Shoulder Blade Squeeze (Hold for 10 seconds, repeat 3 times)

  2. Cross-body Shoulder Stretch (Hold for 30 seconds each arm)

  3. Chest Stretch (Hold for 30 seconds)

  4. Lower Back Stretch (Hold for 30 seconds)

  5. Seated Spinal Twist (Hold for 30 seconds each side)

  6. Hip Flexor Stretch (Hold for 30 seconds each leg)

  7. Glute Stretch (Hold for 30 seconds each leg)

  8. Butterfly Stretch (Hold for 30 seconds)

  9. Calf Stretch (Hold for 30 seconds each leg)

  10. Quadriceps Stretch (Hold for 30 seconds each leg)

  11. Hamstring Stretch (Hold for 30 seconds each leg)

  12. Wrist Flexor and Extensor Stretch (Hold for 15 seconds each wrist, both flexor and extensor)

  13. Triceps Stretch (Hold for 30 seconds each arm)

Perform this routine for about 10-15 minutes after your round to help your muscles recover and improve overall flexibility. Remember to breathe deeply and relax into each stretch. If you feel any pain or discomfort, ease off the stretch.

Golf Stretches

Recovering from Golfer’s Elbow

Golfer's elbow, also known as medial epicondylitis, is a common condition that causes pain on the inner side of the elbow. Golfers experiencing golfer’s elbow or trying to avoid it should try a routine of the static and dynamic arm stretches from the guide below. Remember to be gentle and to stop if the stretches begin to hurt.

Daily Stretching Habits To Support Golf

To maximize the benefits of stretching on your golf game, incorporate it into your daily routine, even when not playing a round. Here are some ways to fit stretches into your routine:

  • Walk or jog lightly for 5-10 minutes to warm up muscles before stretching

  • Perform morning stretches to start your day

  • Include office stretches if you have a desk job

  • Establish an evening stretching routine

If you can dedicate 15-30 minutes to stretch 5-6 times per week, you’ll see it pay off on your golf days.

Stretching Equipment to Keep in Your Golf Bag

While not necessary, certain equipment can enhance your stretching routine:

  • Resistance bands can be used to increase tension in a variety of stretches or to pull a body part in a direction to stretch it if you cannot reach.

  • Foam rollers can relax muscles by massaging them, pairing well with stretching to increase flexibility.

  • The MISIG (“Most Important Stretch In Golf”) device is a unique tool designed specifically to train shoulder flexibility in a golfer’s backswing.

golf interaface

Safe and Effective Stretching Tips

To get the most out of your stretching routine, maintain consistency and proper execution. If you cannot reach all the way through a stretch, avoid “cheating” by bending body parts that should remain straight. Listen to your body and avoid overstretching. It’s okay if a stretch “hurts” a little bit with increased tension, but the pain should never be sharp and sudden.

Pairing stretching with a strength training routine can do wonders for your body as both exercise styles complement each other well to keep you balanced.

Tailor your stretching program to your individual needs. Dedicate extra attention to certain parts of your bodies based on injuries, pain, or simply your preference. If needed, focus on gentler exercises to stretch through existing conditions, like arthritis. Try introducing aids like towels or golf clubs if they can help you overcome a limited range of motion. It is best to start small, adapt your routine to your needs, and to be consistent than it is to follow every last step of any specific routine, even the ones listed in this article.

Common Stretching Mistakes

Avoid these common mistakes to ensure safe and effective stretching:

  • Not holding stretches long enough (aim for 15-30 seconds minimum)

  • Not breathing and relaxing during stretches

  • Using stretches at the wrong time, such as using static stretches before golf

  • Using improper or inconsistent form

  • Not listening to your body and overstretching, potentially by progressing too quickly to deeper stretches

Golf Stretches by Body Part

Many of the stretches below are helpful in everyday life and across different athletic activities, but this set of stretches is specifically designed to target the body parts used in golf.

Neck and Shoulders

Dynamic Stretches

  1. Neck Rotations: Slowly rotate your neck in a circular motion, first clockwise and then counterclockwise.

  2. Shoulder Rolls: Roll your shoulders forward and backward in a circular motion.

  3. Arm Circles: Hold your arms straight out to the sides at shoulder height. Make small circles with your hands, first clockwise and then counterclockwise.

  4. Shoulder Swing Stretch: Hold a golf club with both hands in front of you, slowly raise it over your head and behind your back.

Static Stretches

  1. Shoulder Blade Squeeze: Stand or sit with arms at your sides, squeeze your shoulder blades together.

  2. Cross-body Shoulder Stretch: In a standing position, hold your driving shoulder with the opposite arm and gently bring your driving shoulder across your body, bringing it into your chest or as close as your flexibility will allow.

  3. Chest Stretch: Stand in a doorway with hands on the doorframe at shoulder height, lean forward.

Back and Core

Dynamic Stretches

  1. Torso Twists: Stand with feet shoulder-width apart, cross arms over chest, and twist your upper body from side to side. If you prefer, you can hold a golf club across your shoulders instead of crossing arms - this variant is sometimes called a scarecrow twist.

  2. Cat-Cow Stretch: Start on hands and knees, alternate between arching (cow) and rounding (cat) your back. This exercise can also be performed standing:

    1. Start in a standing position with feet hip-width apart, hands behind the ears. Bend forward by curling your spine and bringing your head towards your chest, then reverse the movement by leaning backwards and extending the spine.

  3. Thoracic Spine Rotation: Kneel on all fours, place one hand behind your head, and rotate your upper body towards the side of the raised elbow.

  4. Wide Stance Rotation: Start in a wide standing position, arms parallel to the ground and straight out to your sides. Hinge at the hips and bring one arm down to the opposite foot by twisting through the spine. Reverse the movement to come back up to the starting position and repeat on the other side.

  5. Side-bend Reach Stretch: Stand with feet shoulder-width apart, reach one arm up to the sky, and lean towards the opposite side.

Static Stretches

  1. Lower Back Stretch: Stand with feet shoulder-width apart, hinge forward at the hips while keeping your back straight. Reach down to touch your toes if you can.

  2. Seated Spinal Twist: Sit on the ground, bend one knee, place the opposite elbow on the outside of the bent knee, and twist.

  3. Club Reach Stretch: Place both hands on a golf club centered in front of you, slowly lower your upper body down towards the ground, gently stretching your back and shoulders.

Hips and Glutes

Dynamic Stretches

  1. Hip Rotations: Stand with feet together and move your hips in a large circle, first clockwise and then counterclockwise.

  2. Standing Hip Circles: Stand on one leg, lift the other knee to hip height, and make slow, controlled circles with your knee.

  3. Standing Hip Twist: Turn one foot inward, hold the club in front, and rotate toward that side. Repeat on the opposite side.

Static Stretches

  1. Hip Flexor Stretch: Kneel on one knee, step the other foot forward, and lean forward.

  2. Glute Stretch: Lie on your back, cross one ankle over the opposite knee, and pull the uncrossed leg towards your chest.

  3. Butterfly Stretch: Sit on the ground with the soles of your feet together, knees bent outward, and gently press down on your knees.

  4. Pigeon Pose: Start in a push-up position, bring one knee forward behind your wrist, extend the other leg back.

Legs

Dynamic Stretches

  1. Leg Swings: Hold onto a golf club or wall for balance, swing one leg forward and back, then side to side.

  2. Forward Lunge with a Side Bend: Step forward with one foot, lean to the side, and return.

    1. For a variation, try rotating your torso instead of leaning to the side.

  3. Overhead Squats: Hold a club above your head, keep your core muscles tight, squat down as far as you can, and then come back up.

  4. Single Leg Balance Rotations: Hold the club in front of you, stand on one leg, and rotate toward that leg as far as you can. Switch sides and repeat.

  5. Standing Bicycle: Balance on one leg using your golf club for balance and support. Bring the knee of your free leg up to 90°, straighten it out in front of you, then sweep it down and behind you. Bring the heel towards your buttocks, then proceed to drive the knee up again to the raised 90° position.

Static Stretches

  1. Calf Stretch: Step one foot back, keep the heel on the ground, and lean forward.

  2. Quadriceps Stretch: Stand on one leg, bend the other knee, and pull your heel towards your buttocks.

  3. Hamstring Stretch: Place one foot in front of the other, hinge forward at the hips while keeping your back straight.

  4. Hamstring Stretch with Golf Club: Place a golf club behind your back, bend forward at the hips while keeping your back straight.

Arms and Wrists

Dynamic Stretches

  1. Wrist rolls: Rotate your wrists in clockwise then in counterclockwise circular motions.

  2. Eccentric Wrist Curls: Hold a weight with your affected arm, placing your forearm on a table or the arm of a chair with your hand hanging over the edge and your palm facing down. Slowly lower your hand down before raising it back to the original position. Focus on the lowering phase to target the eccentric movement.

  3. Towel Twist (Forearm Rotation): Hold a towel with both hands, with your arms extended in front of you and your elbows close to your body. Rotate your forearms so that your palms face upwards and then downwards, keeping your upper arms still. Do about 10 reps of this rotation. You can increase the resistance by using a heavier towel or adding more tension.

  4. Elbow Bend and Extend: While seated, place your affected forearm on a table or the arm of a chair with your palm facing up or down. Press your affected hand upwards using your opposite hand to create resistance by pressing down. Hold for 10 seconds and then gently release. This exercise can be performed with both palm up and palm down positions.

Static Stretches

  1. Wrist Flexor and Extensor Stretch: Extend arm with palm up (flexor) or down (extensor), use other hand to gently pull fingers back.

  2. Forearm Pronation and Supination: Place your hand in a palm upwards (supinated) position. Slowly rotate your hand to a palm downwards (pronated) position. Then, rotate it back to the supinated position. You can add small dumbbells to increase resistance if desired.

  3. Triceps Stretch: Hold one arm behind your head, use the other hand to gently pull the elbow.

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