Golf Fitness: Stretching Exercises for Golfers

man swinging a golf club

On the golf course, playing your best game involves using all the muscles in your body, so being strong and limber can bring big benefits. As a result, golf fitness is important for players of all ages and experience levels, and it involves more than just strengthening exercises.

Golf stretches should also be a key part of your workouts. Performing a golf stretch routine regularly can increase your flexibility to boost your range of motion during your swing. When you do a few stretches for golfers immediately before playing, you can warm up your muscles to enhance your performance and potentially reduce your risk of injury. So, what golf mobility exercises should you be doing? We have some of the answers below!

Warm-Up Golf Stretches

Warm-up stretches for golf help you get ready for the game. The right moves can loosen up your muscles and boost circulation to get your round off to a great start. Try these warm-ups before you play.

Knee-to-Chest Stretch

This exercise gives you a deep stretch through your hips, legs and lower back.

  • Lie on your back with your toes and face pointed toward the sky.
  • Lift your left knee toward your chest.
  • Grip your leg just below your knee and pull gently.
  • Hold for 30 seconds.
  • Release your leg and slowly extend it.
  • Repeat on the other side.
  • Pull both knees into your chest.
  • Hug your knees and rock back and forth to loosen up your lower back.

Hamstring Stretch

Keep your hamstrings limber on the course by doing this stretch.

  • Stand with your feet together. Line them up so your toes are even.
  • Step your right foot forward so your heel is in line with the toes of your left foot.
  • Plant your right heel firmly into the ground.
  • Lift your right toes while keeping your heel rooted.
  • Lower your body and grab your right toes with your right hand.
  • Hold for 15 to 30 seconds.
  • Let go and return to your full height.
  • Lower your toes.
  • Repeat on the other side.

If you find it hard to bend all the way to your toes, don't force it. Just go as far as you can. The more that you practice this golf stretch, the further you'll be able to bend.

Full-Body Stretches for Golfers

As already mentioned, golf involves your whole body, making it important that you stretch it all before you play. Full body stretching for golfers is also a great way to unwind after a round and a good daily exercise to improve your flexibility over time. Try these stretches for a full-body experience.

Standing Side Stretch

With this stretch, you move your body laterally to lengthen your muscles. Not only is this one of the best golf stretches, but it also can help reduce pressure on your spine due to poor posture. To do it:

  • Stand with your feet together and your arms loose at your sides.
  • Stretch both arms straight overhead and reach toward the sky.
  • Lower your right arm and stretch your right fingertips toward the floor.
  • Lengthen your left arm up and over, reaching toward your right side.
  • Bend your entire upper body to the right while keeping your legs engaged and your feet firmly rooted to the ground.
  • Hold for a few seconds, breathing deeply.
  • Slowly return to center and lower your left arm.
  • Center your weight over both feet and repeat on the left side.

Spinal Twist

This stretch works the neck, back, shoulders, arms, abs, waist and legs all with one simple movement. Here's how to do it:

  • Sit on the floor or the ground with your legs straight out in front of you.
  • Place your hands on the floor behind you with your fingers pointed away from your body.
  • Bend your left knee and put your left foot directly beside your right knee.
  • Raise your right arm while you breathe in.
  • As you exhale, drop your right arm so that your elbow is on the outside of your left leg.
  • Turn toward the left, leading with your shoulder and allowing your head, chest and waist to naturally follow.
  • Hold for 60 seconds while breathing deeply.
  • Return your head to center.
  • Return the rest of your body to center.
  • Repeat on the other side.

Targeted Golf Stretches

While you use your whole body to play golf, certain muscle groups like your shoulders and lower back play a bigger role in your swing than others. Stretches for golfers that target these areas can help you increase flexibility. Try these stretches geared toward key muscle groups.

Shoulder Stretch

Get your shoulders loose and limber with this simple stretch.

  • Hold your golf club in both hands, parallel to the ground.
  • Put your feet shoulder width and bend your knees slightly.
  • Keep your head facing forward.
  • Raise the club over your head.
  • Rotate your body to the right side and hold for 5 seconds.
  • Return to center.
  • Rotate your body to the left side and hold for 5 seconds.
  • Repeat 4 to 5 times.

As you gain flexibility, you can increase the difficulty by bending your knees more and squatting while you twist.

Core Twist

Get your core and lower back ready to play with this stretch.

  • Stand straight and put your feet shoulder-width apart.
  • Crisscross your arms over your chest.
  • Twist your torso as if you were completing your golf backswing.
  • Pause for 5 seconds.
  • Turn your body and move as you do during your follow-through.
  • Hold for 30 seconds.
  • Repeat up to five times.

Get Set to Stretch

Golf flexibility exercises can make a big impact on your game and make injuries less likely to occur. Start practicing the best stretches for golf and discover the benefits for yourself. And to look good and feel great while you stay fit and limber, wear Devereux golf apparel. Check out the latest arrivals in our collection of fashionable, functional golf attire that is just right for workouts, rounds on the course and your weekend hangouts.

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