It’s easy for golfers to start hitting the lines without proper preparation before attempting to hit the fairy bomb. In fact, this fervor is likely to lead to a tee shot or a muscle pull right in front of the goal.
A golfer who is ready for a great round of golf needs time to stretch and relax his muscles. Only then will you be able to drop bombs on the fairway all day long. In this guide, we present 9 great golf stretching exercises you can do before your round. These stretching exercises will prepare your body for the movements needed to hit the ball well.
For these golf exercises, you will need one golf club from the bag and an exercise band about the length of both arms fully extended.
Why is golf stretching important?
Playing golf requires the cooperation of many parts of the body. From hips to shoulders, a successful golfer must ensure that his muscles are flexible enough for the club to hit the ball.
If you want to have a successful, enjoyable, and pain-free round, it’s very important to take some time before your round to stretch. Taking even 10 minutes can make a big difference in how your body responds to a swing.
For example, if your back is stiff during a 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 to have fun. Take some time to stretch!
Behind your back
The goal of chest rotation is to engage the chest area, otherwise known as the chest.
- Start by grabbing a golf club and standing with one foot in front of the other.
- Extend both arms out in front of you while holding both ends of the golf club
- Rotate your upper body toward the foot that is most forward in your stance
- Switch feet apart and repeat these steps 8-10 times on each side.
Folding forward with a chair
This golf stretch will engage your upper back muscles (and hamstrings if you keep the right angles).
- Grab a chair and stand behind it so that the back of the chair is in front of you.
- Rest your hands on the chair
- Grabbing the back of a chair, take two steps back and bend your hips to a 90-degree angle.
- Keep your spine straight and straight!
- Hold the position for about 30 seconds
- Repeat 3 to 5 times
Rotation of the upper back
This stretch will help you simulate the feeling in your muscles during backswings and downswings. You will mimic your actual golf stance as if you were taking a shot.
- Stand with your feet shoulder-width apart
- Grab a golf club and lift it behind your back and rest it on both arms
- Make sure your upper torso bends as if you are about to swing
- Rotate your upper body from the back shoulder and lower to the front shoulder
- Repeat this 8 to 10 times
For the hips and lower back
Side step for rotation
The side step for rotational stretching is recommended as one of the final stretching exercises because it combines the movement of the lower and upper body with rotation in the chest area.
- Grab a golf club and hold it parallel to your chest
- Hold the stick with your hands in an X shape
- Take a side step to the side
- As you take a step to the side, rotate your hips
- Try to do 8 repetitions on each side
To allow for better rotation of the hips during the round, the hip hinge will loosen the hips accordingly.
- Take a golf club and hold it with both hands
- Allow your shoulders to relax towards the ground while holding the golf club
- With a slight bend in the knees and a straight spine, bend your upper body towards the ground
- As you bend over, keep holding on to the golf club and let your hands reach your knees
- Repeat this 10 times
Achieve lateral lateral extension
This reaching stretch will give your lower back and hips the flexibility you need for your backswing.
- Stand with your feet shoulder-width apart
- Place one hand on your hip and fully extend the other hand upwards.
- Slowly bend to the sides with your arm raised towards the other side.
- Try not to lean forward or backward.
- Repeat 3 to 5 times per side
Many of the strokes you make during a round of golf will require you to bend your legs. Flexibility throughout the quad will make it easy to set up for every shot.
- Start by turning your back to a bench or chair with your feet hip-width apart.
- Rest the toe of your foot on a bench or chair (you should keep your knee bent when your foot rests on the bench)
- Put your hands on your hips for support
- Your foot on the ground should be forward enough that the opposite knee is extended on the bench or chair.
- Bend your knee to the ground
- Make sure your knee is aligned above your ankle as you stretch.
- Try to engage your glutes as you stretch
- Rotate both legs and repeat 3 to 5 times on each leg.
For arms and shoulders
Stretching bent arms
The bent arm stretch will relax your shoulder muscles, helping you to release more power and flexibility during the downswing.
- Stand straight and tall and extend one arm over your chest.
- Bend your elbow across your chest to create a 90-degree angle at your elbow
- Take your other hand and bring your elbow to your body
- Repeat 5 times for the shoulder
Diagonal tape pull
This stretch activates your arms to make you more mobile as you use your arms while swinging.
- Grab an exercise band and place each end in your hands.
- Stretch the tape wide and squeeze
- The goal of a pull-up is to spread your arms as far apart as possible.
- For each repetition, try pulling at a different angle. Make sure one hand is always higher than the other.
- Move the band back to the center after each stroke.
- Repeat this stretch 8-10 times at a different angle.