Golf Stretching Routine

A golf stretching routine helps players enhance their ability to play excellent strokes by improving golf fitness and flexibility.

by Brad Walker | First Published October 14, 2010 | Updated May 29, 2017

A few ignorant people believe that there is nothing athletic about golf, but those who play the sport know that they have to maintain a rigorous golf training program to gain the required strength and flexibility to perform well. A regular golf stretching routine enables players to acquire skill, follow good technique and focus better.

Muscles used in Golf

Golf Stretching Video RoutineThe golf swing comprises four elements – the back swing, downswing, ball strike and follow-through. To generate torque and increase club head speed, core muscles are used.

Hamstring muscles play an important role in helping players maintain proper posture. Quadriceps help players to flex their knees.

For rotation during the backswing, the upper back muscles are used. These muscles also help players maintain an erect spine. To position the upper body and generate speed, the shoulder muscles, (especially the rotator cuff muscles) come into play.

Forearm muscles are used to control the golf club as well as to support the wrists. Muscles in the fingers and wrists are also significantly focused on during a golf stretching routine.

The Benefits of a Golf Stretching Routine

Muscle strain and sore muscles are quite common among golf players. By performing a regular golf stretching routine, players can expect the following benefits:

  • Muscles loosen up through stretching, enabling the player to relax during the swing. This relaxation further helps improve accuracy, increase confidence and the ability to perform better and swing faster and harder.
  • Over the time, you will find it easier to move in your swing, as stretching will make your body more flexible and increase range of motion.
  • A regular golf stretching routine can help prevent injuries like:
    º Rotator cuff tendinitis, a condition that causes acute irritation in the shoulder tendons and muscles.
    º Knee tendinitis, a condition that causes irritation in the knee tendons and muscles.
    º Musculotendinous overuse injuries, generally of the shoulder and elbow.
  • Finally, even the most basic golf stretching routine can just make you feel better. Glossing over it in your regular golf training, however, could cost you dearly.

Despite the numerous benefits, it is important to bear in mind that stretching can have detrimental effects when done incorrectly. Improperly done stretches can over time cause permanent damage to ligaments and joint. When performing the stretching routine below, be sure to warm up first and if any of the exercises cause pain or severe discomfort, discontinue immediately. Review my article on the rules for safe stretching for more information.

Watch the Golf Stretching Routine

Click on the play button below to watch the 10 minute golf stretching routine video.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

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Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.