Do you stretch on a regular basis?
If so, good for you because you’re part of a small percentage of the population that actually stretches regularly. Seriously, this study shows that an overwhelming majority of the population does not stretch. If not, you might want to consider it, not just for your overall health, but for your golf career as well.
That’s right, stretching can have a huge impact on your golf swing. Whether you have a left knee issue, a right arm, left elbow, or just want proper swing mechanics, stretching can help significantly.
Because if you’re like most golfers, you do pretty much anything to improve your game. From buying new clubs, getting lessons, or spending endless hours of practice on the range.
While all that can help, one of the biggest parts of golf is flexibility to get the necessary rotation. Without it, you are losing out on distance and possibly a ton of other benefits to your overall health.
Golf Stretches – Everything You Need to Know
Before diving into the best stretches for golf, let’s think about this big picture. Because as I’m sure you know, stretching has more benefits than just golf, yet, most of us don’t stretch.
If you’re like a lot of people though, you avoid stretching for the inconvenience of it and quite frankly, it’s not the most exciting thing to do. I know I’m not the type of person that has the same excitement for a good stretch session like I do when going to the gym or the golf course. But when you see all the benefits, it might make it easier to start stretching regularly.
According to Healthline, there are nine huge benefits to stretching:
- Increases flexibility. Obviously this is great for your overall health, posture, and daily exercise, but even more important for golf. The more flexible you are, the more body rotation and likely more distance as well. That’s why guys on the PGA Tour work with experts in sports medicine to create a more fluid swing. They know that flexibility usually equals more distance.
- Increase range of motion: More range of motion means more pain-free swings. As you know, there isn’t much worse than trying to play golf when you’re tired, sore, and in pain.
- Improves your performance in physical activities: Aka, it will help your golf game or any other athletic activity you do regularly.
- Increase blood flow to your muscles: This will help you shorten your recovery time and reduce muscle soreness. This is super helpful if you do a lot of aerobic exercise and get sore legs.
- Improve your posture: If you sit at your desk too long, bad posture is easy to develop. Your shoulder blades tend to hunch as you bend forward. This can lead to pain, imbalances, and also hurt your golf posture as well.
- Helps to heal and prevent back pain: Golfing with a bad back is about as fun as staying inside on a perfect weather day instead of playing golf. But a regular stretching routine will help reduce the risk for future muscle strain (which ultimately means more pain-free rounds of golf).
- Great for stress relief: Stress leads to tense muscles, which isn’t good for your health or your golf game. But stretching can help you loosen up in areas where you hold stress like your upper body including neck, shoulders, and upper back.
- Calm your mind: Who doesn’t need a more calm mind when playing golf? Paired with a regular mindfulness meditation practice, you will become unstoppable on the course.
- Decrease tension headaches: Finally, this helps reduce nasty headaches that affect you throughout the day at work on the course.
Needless to say, there are a ton of benefits to stretching regularly.
Types of Stretching
While there are tons of benefits, not all stretching is created equal.
According to Stretch Zone, “There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching.”
Here is a quick recap of the four main types so that you can use the ones that are best for golf:
Active Stretching
This type of stretch holds a pose while only utilizing the muscles with the group that is being stretched.
As Stretch Zone said, “For instance, flexing the ankle back and forth involves the use of the calf muscles as they hold the toes in a pointed position and as the toes are being raised toward the shin. The muscles are performing opposing functions as one is being lengthened, and the other one is being contracted.”
Passive Stretching (Static Stretching)
The second type of stretch uses gravity to get the most out of your stretch.
A common stretch that I’m sure you’re familiar with is when you bend down to touch your toes with your legs straight and hold the stretch. This stretch uses gravity to increase range of motion and lengthen your muscles for 30 seconds or more for a deeper stretch as you lean forward.
Dynamic Stretching
The third type of stretching is dynamic, which relies on momentum to flow through the stretch. This is more of a warm up type of stretching to get the blood pumping that isn’t so static and is effective before golf or working out.
PNF Stretching
The final type of stretching is on a table with help from a therapist. A specialist will help you feel the stretch and work to improve your overall flexibility.
This is best when you’re coming back from an injury and need extra help or support. You likely won’t be doing this on your own, but it’s a good thing to remember if you find yourself with a nagging golf injury in the future.
Best Stretches For Your Golf Swing
Maybe you found this article because you searched, “What stretches should I do before golf?”
Disclaimer*** Before we share them with you, it’s important to note that we are not giving medical advice. Always seek professional advice from your doctor and/or physical therapist to ensure you’re healthy enough to do so.
But if you’re good to go, here are some of the most effective stretches to target your golf muscles. Let’s start with the dynamic stretches that you should do at home on an exercise mat.
Cat Cow Stretch
If you’ve ever done yoga, chances are you’ve done the cat cow stretch. According to Well and Good, “Cat stretch loosens the spine, stretches our hips and abdomen, while massaging our internal organs. It stretches the back, torso, and neck, improving posture and spine health.”
For the starting position, get into all fours and place your wrists underneath your shoulders and knees under your hips. While looking forward, inhale, then exhale and tuck your chin and draw your navel in toward your spine. Then, slowly push your abdomen back out and repeat several times.
Pigeon Stretch
The pigeon stretch is another great yoga stretch to help loosen up your hips, legs, and lower back. For example, when I had a left leg issue, this was my go-to stretch.
To feel the stretch, lay on a mat and bring your right knee forward toward your right wrist. Slide your left leg back and point your toes straight back with the left foot heel toward the ceiling. You should feel it in your left hip flexor.
Then, stay in this position for 30 or more seconds, and don’t forget to switch to the other leg.
Child’s Pose (Prayer Stretch)
The final yoga type pose/stretch for your golf game before the round is known as child’s pose or prayer stretch. This is a great way to loosen your lower back and lengthen your muscles.
According to Athletico, this is one of the top five best stretches to help minimize back pain. Here is how they recommend how to do this stretch.
“On your hands and knees, sit back so your buttocks is resting on your heels. Reach your hands forward to lengthen your spine and feel a stretch in your middle back. You can reach your hands to either side to focus the stretch on the opposite side of your spine. Hold for 10-30 seconds and perform 2-3 repetitions.”
Knee to Chest Stretch
Another at home stretch to include is the knee to chest stretch. This helps relieve tension in your lower back, hips, and more.
To get started, lie on your back and pull one knee toward your chest. Hold this one leg stretch for 30 seconds and lower that leg back down to the ground. Repeat with the opposite leg.
After stretching both legs, you can pull both knees to your chest and rock back and forth. This will help loosen your lower back as well.
Shoulder Swing Stretch
This is a shoulder stretch to do on the driving range before you hit any balls. Grab a club and put it behind your shoulders with your hands on both ends.
Get into a golf stance, bend over into a golf posture, and rotate your shoulders back and forth. Repeat this 5-10 times to loosen up your shoulders and upper back.
You can do this one at home, without a club too. Simply cross your arms over your chest and make some imaginary swings when you need to loosen up your body.
Standing Back Extension
If you’re riding in a golf cart all day, this is an awesome stretch to keep your legs and back loose. From a standing position with feet hip width, palace your hands on your hips. Very slowly, arch your back and pull your chest up and push it out slightly.
Hold in this position for 15 seconds, then repeat with your feet flat. This is an easy stretch that any golfer should take advantage of before, during, or after the round.
Kneeling Hip Flexor Stretch
Let’s not forget about those hip flexors, either.
This is a stretch you can do anytime of day and very beneficial to golfers. But since it does require one knee to be on the ground, I suggest doing it at home before the round or having a towel in case the grass is wet when you’re outside on the driving range.
For the starting position, begin by putting your right knee on the ground with a straight back and good posture. Then, make sure your other knee has your foot directly underneath it. Lay your hands on top of your left thigh.
Then, move your left foot forward but make sure to keep your ankle directly below the knee. Keep moving forward until you feel it in your hip flexor but don’t go too far over forward and lose balance. Hold for 15-30 seconds and try to keep pushing your front knee forward to open up even more.
Repeat this movement on the other side for a total of 2-3 times.
Hamstring Stretch
On the driving range (or in between shots), make sure to keep your hammies loose, too! No golf club needed either to get the most of this easy stretch.
To feel the stretch, start with your feet together and walk one foot to the toes of your other foot. Then, with your forward foot, plant your heel and raise your toes.
Then, lower your body to grab your toes and stretch your hamstring. Hold this for 15-30 or more seconds and then switch sides.
Club Over Head Stretch (Shoulder Stretch)
Another great stretch to do before and during the round is taking the club over your shoulders and head. Chances are you’ve seen fellow players do this on the range, as it’s a great way to loosen up your shoulder muscles and neck.
Simply grab a golf club, stand upright, keep your knees bent, feet shoulder width apart, raise the club over your head and rotate to your right side, then your left side. Do this a few times on each side to loosen up your arms, shoulders, and neck.
To make it even more challenging and engage your legs, add a squat in as well. Have your feet shoulder width apart, bend down, and squat low as you can go as part of your pre round routine. Do this 5-10 times on the driving range.
Additional Ways to Improve Your Mind & Body
As you can see, these golf stretches can help your game in tons of ways, but there are even more ways to upgrade your health for better golf. Here are some of our favorite ways to improve your physical and mental health to shoot lower scores.
Regular Workout Routine
Exercise is a cornerstone to proper mental and physical health. But it’s also important for your sports health as well, so you can swing the club head with more zest and avoid injuries.
Need some help coming up with golf workouts? No problem, click here to read our full golf workout guide.
Yoga and Foam Rolling
While stretching is great, yoga has tons of benefits for flexibility as well. Plus, it can have a huge impact on your mental health, which can help quiet the mind on the course.
Finally, don’t forget about foam rolling, either. This is a great tool to add to your full stretch routine or do before and after working out.
Meditation and Hypnosis
Speaking of mental health, don’t forget about other practices to retrain your mind for success. A daily mindfulness or meditation practice can help you stay calm and quiet the mind on the course.
This is especially helpful if you get frustrated easily on the course and let your temper negatively affect your round. Click here to read more about meditation and golf.
Or, try out something even more unconventional, like hypnotherapy. This practice can help you reprogram your mind and gain more confidence on the golf course.
For example, If you suffer with the yips or find yourself getting anxious when you play with strangers, this is super helpful. Click here to read our full post on golf hypnosis now.
FAQs About Golf Stretches
Do you have more questions about stretching, flexibility, and how it can help your game? If so, hopefully we’ll cover them in the frequently asked questions and answers below.
Does being flexible help in golf?
Yes, flexibility is a core component of playing great golf. It’s why the best players in the world spend countless hours working to improve their flexibility.
Because you age, your flexibility naturally decreases, which makes it harder to make a full swing. That’s why a lot of senior golfers make a shorter backswing than they did in the past, their flexibility simply doesn’t allow them to make a complete shoulder turn.
But with a flexible upper body, core, and legs, it can do wonders to your golf swing and even help you lengthen your backswing.
When is the best time to stretch?
Now that you have a ton of helpful golf stretches, what’s the best time to stretch?
The good news is, stretching will benefit your mind and body pretty much anytime you get the chance. But for golfers specifically, stretching pre-round, mid-round, and post-round can help your body a ton.
Before the round, you can stretch at home if you have extra time or on the driving range. If you’re at home, focus on more dynamic stretches to get loose and then a few active stretches. Or, a brief yoga routine with pigeon, cat-dog, and other poses is a great idea too.
While stretching before the round can help, don’t forget about mid-round, either. If you have a slow group in front of you or time between shots, sneak in a few stretches. Some good ones include the hamstring stretch,
Finally, after a round, always try to get some stretches in as well. While I know a lot of us tend to go straight to the 19th hole or home, this can help you reduce soreness the next day. Stay away from dynamic stretching and instead, focus on active or passive stretching.
What is a good warm up for golfing?
This is a great question because a good session can help you avoid injury and start the round off strong. Meanwhile, a bad warm up (or no warm up at all), can potentially harm your body and lead to a slow start on the front nine.
Get to the course at least 30 minutes before your tee time, but preferably 45-60 minutes so you don’t rush. Once you check in, here is a good routine:
- Stretch, foam roll, and/or do a light yoga routine at home. If you workout, make sure to avoid intense exercise, as you’ll likely have less energy on the golf course.
- Hit the putting green. Test out the green speed so you are comfortable with short and long-range putts.
- If you have time, hit some pitches and chips too so that you can see how the greens react.
- Then, hit the driving range. But before swinging a club, do some of the stretches mentioned above to get loose.
- Progress through your bag by starting with a sand wedge and work your way up. A good progression is SW, PW, 8 iron, 4 iron/hybrid, 3 wood, and driver. Don’t just go right to a long club with a hard swing without adequate warm up.
- Hit a few more putts going through your full putting routine and head to the first tee.
This routine should get your mind and body ready for the upcoming round.
Final Thoughts on Stretching and the Golf Swing
Stretching isn’t the most fun thing to do by any means, in fact, it’s usually the opposite. But, when you stretch consistently, it can have profound effects on your body (and golf game). Each muscle group will thank you as you won’t develop imbalances that could lead to all sorts of issues on or off the course.
The trick to stretching is to make it a habit so that you’re more likely to stay consistent with your new practice.
Remember, stretching can:
- Help you avoid sore muscles
- Improve your golf swing as you will have more flexibility
- Swing the golf club with more power (which means more distance)
- Avoid common golf injuries (like rotator cuff or carpal tunnel syndrome)
Whether it’s a few stretching exercises at home using a door frame, warming up on the range, or a stretching session after the round, all can help. Make sure to mix it up with your routine and try to incorporate stretching as often as possible to stay flexible. This should help you keep chasing the little white ball for decades to come.