Stretching Exercises for Golfers

Here are some of the the best stretching exercises for golf fitness

Stretching can have a variety of benefits for golfers when done properly. Before you try the following stretches, learn:

1
Shoulder Stretch for Golfers

Golf Shoulder Stretch
Golf Shoulder Stretch. Photo © Doug Benc / Getty Images

This is a great stretch golfers can use to open up the shoulders and improve range of motion in the shoulder joint. It is a great stretch for any athlete whose sport focuses on the upper body, arms and shoulders, but golfers should consider this a core stretch before and after every tee shot.

  • Hold your golf club in front of you with one hand gripping each end of the club in an overhand grip.
  • Lift the club forward and up over you head with elbows straight.
  • Slowly stretch your shoulders and move your hands back as far as possible until you feel tension across the front of your shoulders.
  • Hold for 10 to 20 seconds and release.
  • Repeat 2 to 3 times.
  • Be careful not to go beyond your limits. Increase your range of motion slowly.
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2
Standing Forward Bend Stretch

Professional golfer Natalie Gulbis Stretches during a match
Professional golfer Natalie Gulbis Stretches during a match. Photo © David Cannon / Getty Images

It is a great stretch for any athlete, but golfers, racquetball and tennis players, baseball players and swimmers should consider this a core stretch for your sport.

  • Begin standing up straight with shoulders relaxed and back.
  • Reach your arms behind your back and interlace your fingers.
  • Lift your shoulders up toward your ears and lift your hands away from your back.
  • Slowly bend forward at the waist, keeping your back flat, not rounded.
  • Continue
  • bending forward and lift your hand over head as far forward as comfortable.
  • At a full stretch you will feel tension in your hamstrings and in your shoulders.
  • Hold for 10-20 seconds and release.
  • Repeat 2-3 times.
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3
Hip and Lower Back Stretch

Hip and Lower Back Stretch
Hip and Lower Back Stretch. Photo © Jonathan Daniel / Getty Images

Chicago Bears cornerback Devin Hester demonstrates a simple way to open the hips and stretch the muscles of the hips, groin and lower back. This is great for golfers as well. More »

4
Standing Calf Stretch

Calf Stretch
Calf Stretch. Photo © Mike Harrington / Getty Images

The calf is not a common area for golfers to worry about, but it is prone to a calf pull or strain. More »

5
Standing IT Band Stretch

IT band stretch
IT band stretch. Photo © E. Quinn

The iliotibial (IT) band can become irritated from excess flexion of the knee and hip. For golfers, this stretch can help keep the hips limber.  More »

6
Standing Quad Stretch

Quad Stretch
Quad Stretch. Photo © Stockbyte / Getty Images

The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing.

  • Stand on one leg (grab onto something solid if you need support).
  • Bend your knee and bring your heel toward your buttock.
  • Reach for your ankle with your hand.
  • Stand up straight and feel a slight pull along the front of your thigh and hip.
  • Hold the stretch for 20-30 seconds, release and repeat on the other leg.
  • Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.

7
Hip Flexors and Psoas Stretch

Hip Flexor and Psoas Stretch
Hip Flexor and Psoas Stretch. Photo © Graham Mitchell / Getty Images

The hip flexors are a group of muscles that bring the legs up toward the trunk. Runners rely on these muscles, particularly when running uphill, and keeping them limber is essential.

  • Begin in a forward lunge position and drop your back knee to the floor.
  • Raise your arms and hands up over your head and look up.
  • Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
  • Hold the stretch for about 20-30 seconds, release and repeat on the other leg.
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8
Kneeling Quadriceps Stretch

Quad Stretch
Quad Stretch. Photo © Quinn Rooney / Getty Images

Here is a simple way to stretch your quadriceps and it is great for golfers because you can do it on the soft turf. More »

9
Simple Shoulder Stretch

Simple Shoulder Stretch
Simple Shoulder Stretch. Photo (c) Photodisc / Getty Images

This is a simple stretch golfers can do throughout the game and before shots.  More »

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