What Are the Best Stretches for Golf?

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, which are both critical for a good swing and for preventing injuries. 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.

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.

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.

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.