Flexibility is necessary when playing golf. Use these stretches for golfers to improve your flexibility, swing, and overall game preparation.
Correctly executed golf stretches can aid with shoulder turns, increasing your swing with a greater range of motion and less danger of injuring a muscle. Stretching aids in injury prevention and performance enhancement.
If you’re like most golfers, you’re aware of how vital flexibility is to the swing – Tour players ranging from the Gumby-like Adam Scott to Tiger Woods have pre-round stretching rituals to prepare their bodies for the game.
If you weren’t born with superhuman flexibility or are a weekend warrior who sits from 9 to 5 every day, you might undoubtedly benefit from a stretching regimen to help you increase your flexibility both before and after a round. StretchIt is an app meant to help you increase your flexibility, which will benefit your golf swing.
To get you started, we asked StretchIt to create a program tailored exclusively for golfers. Here are five surefire techniques to get your muscles loose and limber – and keep your game tight.
Shoulder Flexion
Use this stretch to loosen up the shoulders and enhance the shoulder range of motion. It’s a great stretch for golfers and other athletes that focus on the upper body, arms, and shoulders.
Golfers should incorporate this stretch into their warm-up routine before a round. They also should repeat as needed throughout the course.
- Hold a club in front of you, one hand at each end, and use an overhand grip.
- Lift the club up and over your head, keeping your elbows straight.
- Stretch your shoulders slowly and move your hands back over your head until you feel tightness across the front of your shoulders.
- Hold for 10 – 20 seconds before releasing.
Rep 2 – 3 times more.
Take caution not to push yourself too far. Gradually increase your range of motion.
Forward Bend While Standing
The standing forward bend is a great stretch for any athlete; however, if for golfers, tennis and racquetball players, baseball players, and swimmers should consider it a must-do stretch for their sports.
- Start by standing up straight, shoulders relaxed, and back.
- Interlace your fingers and reach your arms behind your back.
- Raise your shoulders to your ears and your hands away from your back.
- Bend forward at the waist slowly, maintaining your back level and not rounded.
- Bend forward and elevate your hands over your head as far forward as you are comfortable.
- You will feel strain in your hamstrings and shoulders at full stretch.
- Hold for 10 – 20 seconds before releasing.
Rep 2 – 3 times more.
Quad Stretch While Standing
The quadriceps are a set of muscles located on the front of the leg. There are numerous ways to stretch your quadriceps, but here is one that you can perform while standing:
- Stand on one leg (hold anything firm for support if necessary).
- Bring your heel to your buttock by bending your knee.
- With your hand, reach toward your ankle.
- Straighten your spine and feel a gentle pull down the front of your thigh and hip.
Hold for 20 – 30 seconds, then release and repeat on the opposite leg.
Try not to strain your knee—the purpose is to stretch the thigh, not to touch your heel to your buttock.
Psoas and hip flexors stretch.
The hip flexors are those muscles that raise the legs toward the trunk. Here’s how to make them longer:
- Start in a forward lunge and lower your back knee to the ground.
- Raise your arms and hands above your head and raise your gaze.
- Stretch your torso, hip, groin, and thigh by pressing your hips forward and down toward the floor.
Hold the stretch for 20 – 30 seconds, then release and repeat on the opposite leg.
Straightforward Shoulder Stretch
Golfers can perform this stretch before the game and as needed throughout the course.
- Bring your left arm across your chest and your left hand toward your right shoulder, keeping your left elbow level with your chest.
- Pull your left elbow toward your chest with your right palm.
Hold for 10 – 15 seconds before switching sides.
Stretching the IT Band While Standing
Excess knee and hip flexion can irritate the iliotibial (IT) band, which runs from the outside of your hip to the side of your knee. This stretch can assist golfers in maintaining their hips limber so they can swing with more rotational power:
- Cross one leg behind the other while standing.
- Lean to the opposite side until the affected iliotibial band stretches.
- Maintain the stretch for 30 seconds.
- Stand up straight and uncross your legs.
Rep 4 times more, then swap sides.
Stretch your hips and lower back
Devin Hester of the Chicago Bears teaches an easy approach to opening your hips and stretching the muscles of your lower back, groin, and hip.
This lunge with a twisting stretch is ideal for golfers who want to extend their hips for a better swing and avoid back discomfort.
- Begin with a lunge with your right leg forward and your left knee on the ground.
- Gently press your right elbow onto the inside of your right knee and twist to the left.
- Stretch until you feel the stretch in your lower back and groin by reaching your left arm behind you.
Hold for 20 – 30 seconds before releasing, and repeat on the opposite side.
Hip Extension
Tight hamstrings put a lot of strain on your lower back. This stretch will release the hips and hamstrings, reducing pressure, relieving back pain, and enhancing the leg’s range of motion.
- Step forward with your right foot in a short lunge, both heels on the ground.
- To help with balance, place your hands on your hips or hang onto your golf club with one hand.
- Tuck your pelvic girdle in.
- Feel the stretch in your left hip flexor and quad by engaging your left glute.
- Inhale.
- Bend your back leg and extend your front leg into a hamstring stretch as you exhale.
Maintain a straight back while lowering your torso. Consider arching your lower back to increase the stretch. Return to your lunge and repeat with an inhale. Repeat this action 6 times while breathing through it.
Twists of the Scarecrow
Here is how:
- Begin by putting your feet a little bit wider than your shoulders.
- Place your golf club onto your shoulders behind your neck, scarecrow-style, with both arms over the golf club.
- Inhale while gently bending your knees.
- Exhale and twist to the right, rotating your left foot.
Look around the corner to make the stretch more intense. Return to the center with an inhalation. Rep on the opposite side. Continue twisting on each side 6 times, breathing through it.
Stretching Twisting
Here is how:
- Begin by spreading your legs wider than your hips.
- Place your right hand on your lower back, palm facing out.
- Inhale.
- Exhale and bend your right knee, reaching your left hand outside your right foot. Exhale and lift your torso up, switching hands and resting your left hand on your lower back.
- Turn to the left, bringing your right hand around the bend.
Exaggerate the twist by following your hand with your gaze. Rep 6 times, then switch sides.
To Conclude
Flexibility is essential for good sports performance. Stretching and flexibility exercises maintain muscular function and enhance the range of motion. Furthermore, training your body to be more flexible has numerous potential benefits, including a lower chance of injury, enhanced strength, better posture, and improved balance.
Static stretching, dynamic stretching, active isolated stretching, and myofascial release are the four types of flexibility training. These flexibility exercises can be done alone or at the end of your existing workout sessions. Consistent stretching, like other training routines, will yield the best benefits and improve the rest of your fitness activities.
You’ll find everything you need to improve your range of motion, eliminate stiffness, or simply improve your flexibility in this article above.