Stretching Exercises for Golfers

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

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.

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.

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.

• Begin in a forward lunge position and drop your left knee to the ground.
• Place your right elbow on the inside of your right knee as pictured.
• Press your right elbow gently into your right knee and twist your torso to the left.
• Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin.
• Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

The calf, or gastrocnemius, muscle runs along the back of your lower leg. In runners, this muscle is prone to a calf pull or strain.

• Stand about an arm's-length from the wall.
• Lean forward and place both hands on the wall about shoulder width apart.
• Extend one foot (the side to be stretched) behind you with heel on the ground and one foot closer to the wall.
• Lean into wall with your hips until you feel a stretch in the calf of the extended leg.
• Hold this stretch for about 30 seconds and change sides.
• For a deeper stretch, move your foot farther back.
• This stretch is similar to the Achilles tendon heel stretch, however by keeping your knee straight you focus the stretch on the calf rather than the Achilles.

The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. Iliotibial band syndrome is a common running injury that is generally due to inflammation and irritation of this band.

Here is a simple stretch you can do while standing.

• Stand with your left leg crossed in front of your right leg.
• With your right arm extending overhead, reach to the left.
• Put your left hand on your hip.
• Push slightly on your left hip until you feel a slight stretch along the right side of your torso, hip, upper thigh and knee.
• Hold 20 to 30 seconds and change sides.
• For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.

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.

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.

Here is another simple way to stretch your quadriceps. This one can be done while kneeling.

• Kneel with one leg forward and one leg back, as shown in the picture.
• Reach back and get a firm grip on the foot of the back leg.
• Slowly bend the knee and lift the foot off the ground and toward your buttock until you feel a stretch across the front of the hip and thigh.
• Hold the stretch for 20 to 30 seconds, release and repeat on the other leg.

This is a simple stretch you can do anytime and anywhere.

• Begin standing up straight with shoulders relaxed and back.
• Reach your right arm up over your head, bend your elbow and reach your hand behind your neck.
• With your elbow pointing up to the sky, slide your right palm down to your back.
• With your left hand, grip your right elbow and gentle pull it toward your ear.
• Continue sliding your right palm down your back without straining.
• Hold for 10-20 seconds and release.
• Repeat with the opposite arm.
• Be sure to keep your head up and resist the urge to bend your neck forward.