Top 5 Stretches for Golfers

Don't throw your back out on the 6th tee box! A few minutes of stretching before and during your round can make a huge difference. You'll swing better, feel better, and avoid the aches that come with a long day on the course. Here are five stretches every golfer should know.

1. Torso Rotation Stretch

This is one of the best stretches for golf because it warms up the same muscles you use in your swing.

How to do it: Stand up straight with your feet shoulder-width apart. Hold a club across the back of your shoulders with both hands. Slowly rotate your upper body to the right as far as you comfortably can, then rotate to the left. Do this 10 times on each side. Go slow and feel the stretch in your mid and lower back.

Why it helps: A full shoulder turn is key to a powerful swing. Loose back and core muscles make that rotation much easier.

2. Hip Flexor Stretch

Your hips do a lot of work in golf. Tight hip flexors can limit your backswing and put extra stress on your lower back.

How to do it: Step your right foot forward into a lunge position. Drop your left knee to the ground. Keep your chest up and gently push your hips forward until you feel a stretch in the front of your left hip. Hold for 20 to 30 seconds, then switch sides.

Why it helps: Loose hips let you rotate freely through the ball and take pressure off your spine on every swing.

3. Shoulder Cross-Body Stretch

Your shoulders take a beating during a full round of golf. This simple stretch keeps them loose and ready to go.

How to do it: Bring your right arm straight across your chest. Use your left hand to gently pull the right arm closer to your body. Hold for 20 to 30 seconds and feel the stretch in the back of your shoulder. Switch arms and repeat.

Why it helps: Flexible shoulders improve your backswing range and help prevent strain in the rotator cuff, one of the most common golf injuries.

4. Hamstring and Lower Back Stretch

After walking several miles on the course, your hamstrings and lower back will thank you for this one.

How to do it: Stand with your feet together. Slowly bend forward at the waist and reach your hands toward the ground. Let your head drop and hold the position for 20 to 30 seconds. If you can't reach the ground, just go as far as is comfortable. Bend your knees slightly if needed.

Why it helps: Tight hamstrings pull on the lower back and can change your posture at address. Keeping them loose protects your back and improves your setup position.

5. Wrist and Forearm Stretch

Your wrists and forearms control the clubface. Stretching them out helps with feel and reduces the risk of soreness or golfer's elbow.

How to do it: Hold your right arm straight out in front of you with your palm facing down. Use your left hand to gently bend your right hand downward and hold for 15 seconds. Then flip your right palm upward and gently bend your hand down again for another 15 seconds. Switch arms and repeat.

Why it helps: Flexible wrists and forearms give you better control through impact and reduce tension that can throw off your timing.

When to Stretch

Try to run through these stretches before you hit your first tee shot and again at the turn if you feel tight. You don't need to spend a lot of time on them — even five to ten minutes of stretching makes a real difference over 18 holes.

If you want personalized help with your fitness and flexibility for golf, our instructors at Redlands Mesa Golf Course in Grand Junction are happy to point you in the right direction. Give us a call at (970) 255-7400 to learn more about lessons and clinics.

Staying loose and healthy means you can play more rounds. Book a tee time at Redlands Mesa in Grand Junction and put these stretches to work before your next round.