• Author | Evan Kelley
• Date | 5/11/2022 10:00 am

The 6 Best Warm-up Stretches For Golfers

Why stretch before hitting the greenway?

Golf might be more relaxed than a contact sport like football or a heavy load sport like weightlifting, but it is still deceptively easy to get a game-ending injury while on the green. With that in mind, it is necessary to prepare your mind, body, and muscles to reduce the likelihood of an injury - even while golfing. 

When you get out on the course, you want to make the most of your playing time. The best way to prepare the body for golf is with continuous dynamic stretches.

Try these six dynamic moves before you tee off. Hold each stretch for two to five deep breaths and repeat 2-3 times. Completing your stretches should only take about 10 minutes, but you’ll feel better, play better, and reduce the possibility of injury.

Six Dynamic Stretches For Golfers

Standing Pelvic Tilts

1. Lean your back on the wall and bend your knees slightly.
2. Breath in deeply, exhale, and lift the pelvis slightly up off the wall toward your face, causing your low back to press into the wall.
3. On inhale, return to neutral.
4. Repeat 2-3 times.

Speed Trunk Rotation

1. Standing in your address position, bring the palms together.
2. Inhale as you rotate from the core and swing your right arm back.
3. Exhale as you “clap” the hands together.
4. Repeat 10 times in each direction.

Standing Hip Stretch

1. 1. Begin by placing your hands on a chair or a golf club for balance.
   2. Place your right ankle on the outside of your left knee.
   3. Inhale as you bend your left knee, sitting back as if you are sitting on a chair.
   4. Bring the chest toward your shin, rolling your shoulder blades together. Hold for three breaths and repeat five times.
   5. Switch sides & repeat.

Shoulder Stretch with Club Behind Back

1. Grab a club or towel in your right hand with your palm facing the ceiling.
2. Bring your right arm over your head and your right palm behind your back.
3. Bring your left arm behind your back and clasp the club or towel.
4. Inhale as you gently pull on the towel, exhale and release. Repeat five times.
5. Switch sides & repeat.

Behind the Back Neck Stretch

1. Stand with your feet hip-distance apart, arms by your side.
2. Reach both hands behind your backside, and hold onto your left wrist with your right hand.
3. Use your right hand to gently straighten your left arm and pull it away from you slightly.
4. To increase the stretch in your neck, slowly lower your right ear toward your shoulder.
5. Stay here for 30 seconds.
6. Switch sides & repeat.

Standing Rhomboid / Upper Back / Neck Stretch

1. Bring a club to shoulder height, bend your knees and tuck your pelvis under your torso.
2. Inhale as you press your arms away from you, tucking your chin into your chest.
3. Exhale, lift the head and squeeze the shoulder blades together.
4. Repeat five times.

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