She Strengthens

Golf Like a Pro: Master These 13 Essential Stretches

Get Ready to Tee Off

Before you hit the links, remember that a solid stretch session can make all the difference in your game. As Happy Gilmore would say, “It’s all in the hips.” But it’s not just about the hips – a well-rounded stretch routine can improve your overall performance and reduce the risk of injury.

The Ultimate Stretch Guide for Golfers

Here are the top 13 stretches you need to know to take your golf game to the next level:

1. Kneeling/Lunging Hip Flexor Stretch

This stretch gives your hips some much-needed TLC. To do it:

• Place your right knee on the floor
• Place your left foot flat in front of you, with your leg bent at a 90-degree angle
• Place your right hand on your right hip for support
• Squeeze your glutes and shift your body weight slightly forward
• Hold for up to 30 seconds and repeat on the other side

2. Standing Hip Flexion

This stretch targets your quads and iliopsoas muscles, reducing tension in your hip flexors. To do it:

• Stand with your feet shoulder-width apart
• Hold a stable table or chair for balance support
• Lift one leg up, bending your knee until it’s parallel with your waist
• Return to the starting position and repeat 12-15 times on each side

3. Standing Hip Circles

Hip circles increase flexibility and stability in your hips. To do them:

• Stand on your right leg
• Lift your left leg off the floor, keeping it extended
• Move your left leg in small circular motions while it’s lifted
• Do 20 circles clockwise and then 20 counterclockwise on each side

4. Knee-to-Chest Stretch

This stretch relieves pressure on your spinal nerves and hip muscles. To do it:

• Lie on your back
• Gently pull your right knee towards your chest
• Hold for up to 30 seconds and lower your leg back down
• Repeat on the other side

5. Standing Back Extension

This exercise prevents tightness in your back and improves your posture. To do it:

• Stand tall with your feet shoulder-width apart
• Place your hands on your lower back
• Slowly arch your back and pull your chest up
• Hold for 10 seconds and repeat 5-10 times

6. Press-Up

This classic exercise strengthens your upper body and core. To do it:

• Start on your hands and knees
• Place your hands flat on the floor, shoulder-width apart
• Straighten your arms and legs
• Lower your body down and push yourself back up
• Repeat as many times as you like

7. Seated Flexion

This stretch targets your lats, quads, and lower back. To do it:

• Sit in a sturdy chair with your feet flat on the floor
• Scoot to the edge of the chair so your knees are at a 90-degree angle
• Lift your right leg and hold for 5-10 seconds
• Repeat on the other side

8. Core Twist

The core twist tones your abs and improves your overall flexibility. To do it:

• Sit on the floor with your knees bent and feet flat
• Lean back and lift your feet off the floor
• Cross your legs at the ankles and cross your arms over your chest
• Twist your core to the left, then back to center, and then to the right
• Do 2-3 sets of 10-16 reps

9. Hamstring Stretch (with Golf Club)

Use your golf club to help you stretch your hamstrings. To do it:

• Place a golf club behind your shoulders, grasping one end in each hand
• Set your left heel on a step or chair with your leg straight
• Lean forward at the waist and rotate your body to the left
• Hold for 30 seconds and switch sides

10. Prayer Stretch (Back or Wrist)

This stretch targets your lats and wrists. To do it:

• Start on your hands and knees
• Place your forehead on the floor in front of you and rest your butt on your heels
• Reach your hands out in front of you and hold for at least 30 seconds

11. Golfer’s Elbow Stretch

This stretch relieves tension in your elbows. To do it:

• Extend your left arm in front of you with your palm facing up
• Use your right hand to pull back on your fingers and press your elbow up
• Hold for 30 seconds and repeat on the other side

12. Arm Circles

Arm circles increase muscle tone in your triceps, biceps, and shoulders. To do them:

• Stand tall with your feet shoulder-width apart
• Extend your arms to the sides so they’re parallel to the floor
• Make small circles in a clockwise motion and gradually increase the size of the circles
• Reverse the direction every 20-30 seconds

13. Cross-Body Shoulder Stretch

This stretch targets your deltoids and rotator cuff. To do it:

• Stand tall with your feet hip-width apart
• Bring your left arm across your body
• Bend your right arm and hook it over your left elbow
• Use your right arm to push your left arm into your body
• Hold for 20 seconds and repeat on the other side

Why Stretching Matters

Stretching supports your golf game by:

• Opening up your hips and improving your swing
• Loosening your back and reducing tension
• Strengthening your core and increasing your range of motion
• Reducing shoulder, elbow, or wrist tension

Remember to always prioritize proper form and listen to your body. Happy stretching!