The 5 best stretches before a round of golf

Supercharge your swing and avoid injury with stretches targeting a golfer’s most important muscles.

06 December 2019 1 minute read

A round of golf is often seen as a way to unwind. Get ready for a great game with these stretches.

Upper back stretch
Butterfly Wing stretches release tension in your upper back and improve rotation in your back-swing. Place your left palm on your left shoulder and your right palm on your right shoulder. From this position, pull your elbows back as if trying to make them meet behind your head and hold for 10-20 seconds while breathing deeply. Now, contract your muscles by pulling your elbows forward so they touch at the front of your body, hold for 10-20 seconds and repeat two or three times.

Lower back stretch
During a swing your lower back muscles generate torque and accelerate your club head just before striking the ball. To open up your lower spine lie on your back with your knees bent and feet placed flat on the ground. Place your arms out to your side in a T-shape (you may want to have your palms facing down). Gently roll your bent knees to one side and hold for 10 seconds before returning to the starting position. Repeat two to three times on each side.

Shoulder stretch
Releasing tension in your shoulders will help position your upper body independently from your hips and reduce your chances of injury during your swing. For a simple stretch that can be done sitting or standing upright, bend your arm at 90 degrees and place it across your body. Pull your bent elbow into your body with your other arm and hold for 20 to 30 seconds. Repeat two or three times on each side.

Wrist stretch
The distance and direction of your shot can be affected by poor wrist action, so give yourself the best chance of hitting a ball towards your target by using this wrist stretch. Simply hold one hand out in front of you with the palm facing up and turn your fingers down toward the ground. Take your other hand and push your fingers toward your body. Gently build up the pressure for a deeper stretch and hold for 20 to 30 seconds before repeating two or three times.

Hamstring stretch
The primary function of your hamstrings is to bend your knees and we all know how important that is to the perfect swing posture. One of the most effective hamstring stretches is the classic touch your toes movement. If your hamstrings are particularly tight, you can try this with slightly bent knees. Reach down from a standing position but remember not to bounce at the bottom of the stretch. Hold at a pain-free level for 30 seconds and repeat two to three times, taking slow, deep breaths throughout.