The Best Golf Stretch Routine

By Sandra Crawford, PTA, Oro Valley

It’s tee time, golfers! Having a golf stretch routine is as important as practicing for a perfectly timed backswing. Not only does a golf routine improve your swing mechanics and increase your drive distance, but it also sets the stage to prevent injuries. Think of a golf routine as a pre-game ritual that syncs your body and mind to conquer each round. Whether you’re a seasoned golfer looking to improve your swing or a beginner eager to enhance your flexibility and prevent injuries, this routine is for you. Here are five exercises to include in your daily regimen.

Posterior Capsule Stretch

The posterior capsule is an important component of your shoulder joint. By increasing its flexibility, you’ll enhance your ability to rotate through your swing, resulting in better clubhead speed and control.

1. Bring your arm across your body horizontally.
2. Hold the stretch with your opposite hand placed at your elbow.
3. You should feel a comfortable stretch at the back of the shoulder joint.
4. Hold the stretch for 15 seconds and repeat 3 times. Then perform with your other arm. 

Gentle Thoracic Rotation

1. Begin in a standing upright position holding a golf club across your shoulders.
2. Slowly rotate your trunk to one side.
3. Return to the starting position and repeat to the other side. 
4. Make sure to maintain an upright position as you rotate your trunk. 

Calf Stretch

1. Stand facing a wall/ back of a chair or bench with your hands on the wall/chair/ bench.
2. Put one leg about a step behind your other leg.
3. Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
4. Hold the stretch for 15 to 30 seconds.
5. Repeat 2 to 4 times on each leg. 

Lumbar Flexion Stretch

1. Keep your knees straight, and slowly run your hands down the front of your legs toward your toes.
2. Hold the stretch for about 5-10 seconds and repeat 2-3 times. 

Golf Swing Stretch

1. With an iron, slowly start to swing your club back and forth.
2. Start with a small range swing as if you are practicing a short chip shot, and gradually increase the range of your swing.
3. Repeat for about 5-10 swings.

Golf is a physically demanding sport requiring a wide range of motion and flexibility. By performing a regular golf stretch routine, you can improve your swing mechanics, reduce your risk of injury, and boost your overall performance on the course.

If you have any questions or concerns about your golf stretch routine, schedule a FREE assessment at a ProActive Physical Therapy location near you.