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Stretching Exercises for Golfers

Here are some of the the best stretching exercises for golf fitness

By

Updated April 22, 2014

Stretching can have a variety of benefits for golfers when done properly. Before you try the following stretches, learn:

1. Shoulder Stretch for Golfers

Golf Shoulder Stretch
Photo © Doug Benc / Getty Images
This is a great stretch golfers can use to open up the shoulders and improve range of motion in the shoulder joint. It is a great stretch for any athlete whose sport focuses on the upper body, arms and shoulders, but golfers should consider this a core stretch before and after every tee shot.
  • Hold your golf club in front of you with one hand gripping each end of the club in an overhand grip.
  • Lift the club forward and up over you head with elbows straight.
  • Slowly stretch your shoulders and move your hands back as far as possible until you feel tension across the front of your shoulders.
  • Hold for 10 to 20 seconds and release.
  • Repeat 2 to 3 times.
  • Be careful not to go beyond your limits. Increase your range of motion slowly.

2. Standing Forward Bend Stretch

Professional golfer Natalie Gulbis Stretches during a match
Photo © David Cannon / Getty Images
It is a great stretch for any athlete, but golfers, racquetball and tennis players, baseball players and swimmers should consider this a core stretch for your sport.
  • Begin standing up straight with shoulders relaxed and back.
  • Reach your arms behind your back and interlace your fingers.
  • Lift your shoulders up toward your ears and lift your hands away from your back.
  • Slowly bend forward at the waist, keeping your back flat, not rounded.
  • Continue
  • bending forward and lift your hand over head as far forward as comfortable.
  • At a full stretch you will feel tension in your hamstrings and in your shoulders.
  • Hold for 10-20 seconds and release.
  • Repeat 2-3 times.

3. Hip and Lower Back Stretch

Hip and Lower Back Stretch
Photo © Jonathan Daniel / Getty Images

Chicago Bears cornerback Devin Hester demonstrates a simple way to open the hips and stretch the muscles of the hips, groin and lower back. This is great for golfers as well.

4. Standing Calf Stretch

Calf Stretch
Photo © Mike Harrington / Getty Images

The calf is not a common muscles for golfers to wrry about, but it is prone to a calf pull or strain.

5. Standing IT Band Stretch

IT band stretch
Photo © E. Quinn

The iliotibial (IT) band can become irritated from excess flexion of the knee and hip. For golfers, this stretch can help keep the hips limber. 

6. Standing Quad Stretch

Quad Stretch
Photo © Stockbyte / Getty Images
The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing.

  • Stand on one leg (grab onto something solid if you need support).
  • Bend your knee and bring your heel toward your buttock.
  • Reach for your ankle with your hand.
  • Stand up straight and feel a slight pull along the front of your thigh and hip.
  • Hold the stretch for 20-30 seconds, release and repeat on the other leg.
  • Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.

7. Hip Flexors and Psoas Stretch

Hip Flexor and Psoas Stretch
Photo © Graham Mitchell / Getty Images
The hip flexors are a group of muscles that bring the legs up toward the trunk. Runners rely on these muscles, particularly when running uphill, and keeping the limber is essential.

  • Begin in a forward lunge position and drop your back knee to the floor.
  • Raise your arms and hands up over your head and look up.
  • Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
  • Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

8. Kneeling Quadriceps Stretch

Quad Stretch
Photo © Quinn Rooney / Getty Images

Here is simple way to stretch your quadriceps and it is great for golfers because you can do it on the soft turf.

9. Simple Shoulder Stretch

Simple Shoulder Stretch
Photo (c) Photodisc / Getty Images

This is a simple stretch golfers can do throughout the game and before shots. 

Related Video
Stretches to Reduce and Prevent Shoulder Pain

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