Golf Stretches: A FREE Follow-Along Flexibility Guide for Golfers
Feeling tight in your swing or sore after a round? It’s time to stop skipping your stretch.
Stretching for golf isn’t just about flexibility—it’s about longevity and recovery. A consistent stretching routine helps you move more fluidly, reduce tension, and prevent injuries so you can play better, longer.
Whether it’s your shoulders, spine, or hips holding you back, these golf-specific stretches are your go-to for pain relief and performance.
Best Stretches to Unlock Your Swing
Ready to give your game the flexibility boost it needs? Start now! Follow the guide below through 12 of the best stretches for golfers.
Let’s get started! 👇👇👇
Dynamic Warm-Up for Golfers
These stretches get the blood flowing and prepare your muscles for movement.
Standing Side Stretch
Improves lateral movement and activates the obliques for rotation.
✅ Keep feet grounded and reach through both sides
💪 Hold 15–20 sec per side, repeat 2–3x
Torso Rotations
Activates the spine and boosts rotational range in your swing.
✅ Twist from your waist, not just the arms
💪 8–10 reps per side
Dynamic Hamstring Stretch (Leg Swings)
Prepares the back body for powerful hip hinge and rotation.
✅ Start slow, gradually increase your range
💪 10–15 swings per leg
Shoulder Stretches for Golfers
These stretches open up the upper body so you can rotate fully and swing pain-free.
Cross-Body Shoulder Stretch
Reduces tension and improves reach in your swing.
✅ Relax your shoulder and breathe deeply
💪 Hold 20 sec per side, repeat 2x
Shoulder Opener at the Wall
Unlocks tight pecs and shoulders for smoother motion.
✅ Gently rotate chest away from the wall
💪 Hold 20–30 sec per side, repeat 2–3x
Eagle Arms Stretch
Loosens upper back and shoulders for rotational freedom.
✅ Lift elbows and press forearms together if possible
💪 Hold 20–30 sec each side
Golf Stretches for Spinal Rotation
Unlock your ability to turn from your center with control and ease.
Supine Spinal Twist
Restores mid-back mobility and relieves low-back tightness.
✅ Stack knees, extend arm, and keep shoulders grounded
💪 Hold 30–45 sec per side
Seated Twist (Cross-Legged or Chair)
Builds controlled rotation for better clubhead speed.
✅ Sit tall and deepen with each breath
💪 Hold 20–30 sec per side
Thread the Needle (Floor or Standing Variation)
Encourages safe, supported mid-back rotation.
✅ Let your breath guide the movement—no forcing
💪 3–5 reps per side
Golf Stretches for Hips + Hamstrings
When the hips and hamstrings are tight, your swing compensates. These moves fix that.
Half Split Stretch
Improves hamstring mobility for better posture and hinge.
✅ Keep hips square and spine long
💪 Hold 30 sec per side, repeat 1–2x
Lizard Lunge
Opens up tight hip flexors and inner thighs for more drive.
✅ Let hips sink gently; use props if needed
💪 Hold 30–45 sec per side
Figure 4 Stretch (Seated or Supine)
Relieves glute tension and supports low-back comfort.
✅ Flex top foot and keep spine supported
💪 Hold 30 sec per side, repeat 1–2x
⏱ Start with just 10 minutes—before or after you play.
The key is consistency. When you stretch 2–3x/week, you’ll start to feel more fluid through your swing, bounce back faster after each round, and protect your joints from overuse.
Want a simple way to stay consistent and make stretching part of your golf routine? 👇👇👇
FAQs
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Nope! This is yoga made for golfers—no experience or flexibility required. Just follow along and move at your own pace.
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Each session is built around the specific needs of your golf swing—mobility, rotation, balance, and injury prevention. It’s not generic yoga—it’s golf performance training.
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Most are just 10–25 minutes. Perfect for busy schedules or a quick pre-round warm-up.
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Many golfers feel a difference after the first session. With 2–3 sessions a week, you’ll likely notice improved swing mobility, less stiffness, and better recovery within a few weeks.