Stretches and Strengthening for Golfers

Proper warm-up exercises are essential for preparing the athlete for competition and preventing injuries. Ideally, you should walk briskly to increase heart rate and blood flow and then perform each stretch at least 3 times, holding each for 30 seconds.

Stretching:

Trunk rotation (standing)

Place the golf club horizontally behind back, holding both ends of club with hands.

Rotate to the right, hold for 30 seconds and repeat for the left side.

Keep feet and hips facing forward.

(3x each side)

 

Truck rotation (lying down)

Lying on back, bend knees and keep feet on ground. Slowly let knees drop to one side, keeping shoulders on ground. Hold each stretch for 30 seconds. Repeat for opposite side. (3x each side)

Low Back Stretch

Lying on ground, slowly pull both knees into chest, flattening the low back. Hold for 30 seconds and repeat (3x).

Chest/Anterior Shoulder Stretch

Place the golf club horizontally behind back, holding both ends of club with hands.

Slowly lift club away from the body.

Keep back upright.

Hold stretch for 30 seconds and repeat 3x.

 

Posterior Shoulder

Pull straight arm across body and hold for 30 seconds.

Repeat for opposite side (3x).

 

Side stretch

Hold club overhead with outstretched arms and slowly bend to one side.

Repeat for opposite side (3x).

Forearm Muscle Stretch

Hold outstretched arm in front of body with palm facing up.

Using opposite hand, pull fingers towards body so that the stretch is felt on the inside aspect (anterior) forearm.

Hamstring Stretches

While sitting on ground, bend one knee and keep opposite leg straight. Keep shoulders back (avoid rounding shoulders) and low back flat, reach both hands towards toes. Hold for 30 seconds and repeat 3x. Repeat on opposite side.

Ideally, golfers should work year-round on increasing core strength as well as the strength of the extremities. Core strengthening refers to increasing the strength and endurance of the muscles that support the trunk including the abdominals, the low back muscles and the muscles that line the pelvis.

Strengthening should include (but is not limited to) the following:

Abdominal Crunches

Lying on back with knees bent and feet on ground, cross arms in front of body and raise the shoulders, head and neck off the ground. Avoid rounding neck. Repeat 3 sets of 10.

Abdominal Oblique Crunches

Same as above, however introduce a twist (or trunk rotation) as you lift. Alternate sides and repeat 3 sets of 10.

Pelvic Tilts

Lying on ground with knees bent and feet on ground, attempt to flatten the curve in the low back by allowing your muscles to press your belly button towards the ground. Once back is flat, hold for 3 seconds and relax. Repeat 3 sets of 10.

Forearms (Pronation/Supination) Stretch

Hold club with an outstretched arm so that club is in a vertical position and the thumb is facing up.

Slowly pronate or rotate the arm so that the club is now horizontal and palm is facing down (90 degrees).

Repeat for opposite side (3x).

 

Forearms Wrist Stretch

Hold club with an outstretched arm so that club is in a vertical position and the thumb is facing up.

Slowly move wrist in an upward and downward manner.

Repeat for opposite side (3x).

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The information included on this site is for informational purposes only. It is in no way intended to diagnose or correct any medical condition, but it is an attempt to make available further information regarding certain medical conditions. If you feel that you exhibit symptoms of the conditions described on these pages, please contact us for an appointment.