Your Go-To Golf Stretches for a Better Golf Game
Do you feel like it takes forever to get warmed up before a round? Does your back always seem to hurt when you play, or even keep you from playing at all? If you want a simple way to stretch that helps you feel better and play better, this is a great place to start. In this article, I’ll share five key golf stretches that can make a big difference in your game and help you stay loose, strong, and comfortable both on and off the course.
Hip Internal and External Rotation Golf Stretches
We are starting here because this is the number one area where I see golfers lacking in their mobility. From high school athletes to weekend warriors to professionals on tour, a lack of hip internal and external rotation will kill your golf swing (and your back). This drill is not only going to help you increase your rotation but also help you maintain a better posture during the swing. It will also reduce that pesky early extension. I hate to put so much into one movement, but this is a must-do for golfers that want to feel better and play better.
How to Do It:
- Sit on the floor with your knees bent and feet outside of shoulder width apart.
- Lean back on your hands for support.
- Actively rotate both knees to one side and let them fall as far as they can without forcing it. One hip will rotate in toward the center and the other will rotate out.
- Bring your knees back to the middle, then slowly rotate them to the other side.
- Keep it smooth and controlled, almost like you are rocking side to side.
- Do 8 to 10 reps each way, holding for 3–5 seconds at your end range.
Pro tip: The further you lay back, the easier the exercise will be. Don’t be afraid to lay all the way onto your back if necessary when you first begin this exercise.
Thoracic Rotation Golf Stretch
One of the key components of an efficient and powerful swing is a full turn. This first movement is targeted toward getting your thoracic spine (upper back) rotating better, not only in the backswing but also allowing for a full release of the club. One additional benefit? Your lower back and shoulders are going to thank you. This is one of my go-to drills for getting more rotation through your upper back.
How to Do It:
- Lie on your side with your knees bent to about 90 degrees. Place a foam roller or pillow under your top knee to keep your hips stacked.
- Stretch both arms straight out in front of you at shoulder height, palms together.
- Slowly open your top arm, reaching it back toward the floor behind you as if you are opening a book.
- Let your chest and shoulders rotate, but keep that top knee pressed gently into the roller so your hips stay stable.
- Breathe out as you rotate and pause for a second where you feel the stretch through your chest and upper back.
- Bring your arm back to the starting position with control.
- Repeat 8–10 times, then switch sides.
Pro tip: If you can successfully rotate so that both shoulders are touching the floor without your knee coming off of the foam roller, remove the roller for a greater challenge while keeping your knee on the floor.
Hamstring Golf Stretch
Flexible hamstrings are key for good posture throughout your swing and for a smooth, full hip turn. Those who sit a lot — I’m looking at you work-from-home folks — will often complain of “tight” hamstrings. I like to have my athletes use an active stretch as opposed to seated stretching so we can learn to use the muscle length and help maintain postures just like we do in golf.
How to Do It:
- Start with a small pad or book under the front of your feet (anything 2” or so will do).
- Place a foam roller (or pillow) between your knees and give it a light squeeze to keep your legs engaged.
- Stand tall to start, then push your hips back like you’re closing a car door with your backside.
- As your hips move back, let your upper body fold forward and reach toward your toes.
- Keep your back flat — the goal is to hinge from the hips, not round through your spine.
- If you cannot quite touch your toes, no problem — bend your knees slightly and go as low as you comfortably can.
- Stand back up tall and repeat for a few reps, focusing on smooth, controlled movement.
- Repeat 10 times, holding for 3–5 seconds at the end of the movement.
Pro tip: Once you can touch your toes with your toes elevated, turn around and elevate your heels for an even greater stretch!
Latissimus Dorsi (Lat) Golf Stretch
Your lats are those big back muscles that really help with arm movement and keeping your shoulders stable during your swing. Stretching them can help improve your club positioning at the top of the swing, help you maintain better posture, and give you a wider swing arc.
How to Do It:
- Start on your knees facing a bench, box, or sturdy surface about arm’s length away.
- Place both hands on top of the bench with your palms facing up and your arms straight. Think of reaching long through your fingertips.
- Keep your elbows locked out as you slowly sink your hips back toward your heels. Let your chest drop down between your arms.
- You should feel the stretch through your lats, the sides of your rib cage, and even a little into your shoulders.
- Breathe deeply, letting your chest sink a bit lower with each exhale.
- Hold 20–30 seconds, then ease out slowly. Repeat 2–3 times.
Pro tip: If you want to feel this stretch even more, set your elbows on the bench with your hands shoulder-width apart. Hold a golf club with your palms up — this keeps your shoulders in external rotation and really opens up the stretch.
Half-Kneeling Hip Flexor Golf Stretch
Tight hip flexors can limit your hip rotation and make it harder to get into a proper posture over the ball. Stretching them will allow you to turn more freely and generate more power through your swing. It also takes stress off your lower back, keeping you comfortable throughout your round.
How to Do It:
- Get into a half kneeling position — one knee on the ground, the other foot flat in front of you.
- Make sure your front knee is stacked over your ankle and your back knee is comfortably behind you.
- Tuck your pelvis slightly under and squeeze the glute on your down-knee side to deepen the stretch through your hip flexor.
- Keep your chest tall and shoulders relaxed, and reach your arm on the down-knee side overhead to get a nice side-body stretch.
- Hold for 20–30 seconds, then switch sides.
- Repeat 2–3 times per side, breathing steadily as you go deeper into the stretch.
Pro tip: To increase the stretch, place your front foot on a 4–6 inch elevated surface to get more hip extension. If you start to feel pain in your lower back, return to the original position.
Make Golf Stretches a Part of Your Golf Routine
Ideally, you should do these stretches as part of your regular flexibility workout and as a warm-up before you hit the course. A dynamic warm-up with some of these golf stretches will get your body ready for action, and consistent stretching will build flexibility over time. By taking a few minutes throughout your week for these essential golf stretches, you’ll seriously boost your game, help avoid injuries, and just enjoy playing/practicing a whole lot more.
If you’re ready to stop guessing and start playing with confidence, I’d encourage you to schedule a Golf Evaluation and TPI assessment today. Together, we’ll uncover what’s holding you back and create a plan that helps you move better, play longer, and enjoy the game you love at a higher level.