How Stretching Can Improve Your Golf Game
The way you move in golf matters. Your swing relies on speed, precision, and control, all while placing stress on your spine, hips, and shoulders. Without proper movement, you increase your risk of injury and limit your performance.
Golfers are rotational athletes, meaning they generate power through twisting motions. These movements require a balance of mobility and stability in the joints. If one area isn’t moving well, another compensates—leading to strain and potential injury. Lower back pain is one of the most common issues among golfers, often caused by poor hip or spine mobility.
Stretching before you play can help. It improves flexibility, reduces tension, and allows for a smoother, more powerful swing. Here are a few key stretches to add to your warm-up routine.
Neck Flexes and Rotations
Loosens the neck, increases range of motion, and helps keep your head steady during your swing.
- Bring your chin to your chest until you feel a stretch in the back of your neck.
- Slowly rotate your head side to side in small motions.
Shoulder Swing Stretch
Increases shoulder flexibility for a smoother backswing and follow-through.
- Rest your golf club behind your shoulders, holding both ends.
- Get into a golf stance.
- Slowly turn your shoulders back and forth 8–10 times.
Lumbar Spine Stretch
Helps improve upper and mid-back mobility for a full, controlled rotation.
- Lie on your side with your hips stacked and knees bent.
- Extend one arm toward the ceiling while using the other hand to keep your knees in place.
- Slowly lower your extended arm toward the floor while turning your head to follow.
- Hold, then repeat on the other side.
Hip Stretch
Improves hip mobility, allowing for better weight transfer in your swing.
- Stand with one leg straight and make small circles in a clockwise motion.
- Repeat in a counterclockwise motion.
- Switch legs and repeat.
Stretch First, Then Swing
Good movement helps reduce strain, prevent injuries, and improve your game. Stretching before each round can make your swing more fluid and may even add a few yards to your drive.
If pain is affecting your golf game or you’re recovering from an injury, a physical therapist can help. Schedule a consultation to improve mobility and get back to playing comfortably!
