Stretches For Golf
Rotational flexibility of the torso and freedom of movement in the shoulders are paramount to optimal golf swing execution and injury avoidance. These stretches are intended for home or gym-based developmental stretching, or indeed pre- or post-round stretching in a suitable environment at the course.
Lying Glute Stretch
Lie flat on your back and bend both legs at the hips and knees, crossing the feet as you do so. Place both hands just below the knees and pull both knees toward your chest. You should feel the stretch on your glutes and hip area. Repeat X 2 and progress to
Lying Glute Stretch - Single Leg
Lie flat on your back and bend your right leg at the hip and knee. Interlock the fingers of both hands across the right leg, just below the knee. Pull the knee toward your chest. You should feel the stretch on your right glute and hip area. Straighten out the right leg and repeat on the left leg.
Lying Hip and Lower Back Stretch
Lie flat on your back with your arms out-stretched at shoulder level. Bend your right leg at the hip and knee and place the right foot over the ankle left knee. Using the left hand, grip the right leg behind the knee and slowly twist to the left, keeping the right arm extended to the side. Progress the stretch by pulling the right leg back and down, thereby increasing the degree of rotation in the lower back. You should feel the stretch on your right hip and lower back area. To exit the stretch, release the right leg slowly and return the back and legs to full floor contact. Repeat on the left leg.
Kneeling Lat Stretch
Starting on your knees, sit back onto your heels and bring your torso onto your thighs. Extend both arms forward, keeping the hands on the floor. You should feel the stretch on both sides of the upper back.
Kneeling Mid-Back Stretch
On your hands and knees, lift your spine upwards by pulling the stomach in, creating a curvature in the mid-back.
Lie face down on the floor with both legs extended behind and your hands planted on the floor next to the ribs. Slowly push up with your arms to lift the torso off the floor, extending your lower back. Keeping your hips on the floor, straighten the arms enough to feel the stretch along the front of the stomach.
Standing Hamstring Stretch - Wall Supported
Stand upright against a wall with your feet together. Lean forward from the hips and bring your chest slowly towards your legs until you feel the stretch on the back of the thighs. Clasp your hands behind your legs and pull against to maintain the stretch. The closer your feet are to the wall and the straighter your legs, the more difficult it is to get the torso towards the thighs, and the greater the stretch. Release the hands and raise the torso slowly to exit.
Standing Chest Stretch - Wall Assisted
Stand tall with your back and bottom in contact with a wall and your feet a step forward. Place the back of the hands against the wall at shoulder height with the elbows also in firm contact with the wall. To progress the stretch, slowly raise the elbows to shoulder height to form a ‘Y’ shape, trying to maintain full contact of the hands and arms with the wall.
Standing Shoulder Stretch
Stand tall with your feet slightly wider than shoulder width apart. Bring your right arm across the chest, keeping it straight. Hook the left arm underneath the right and use it to pull the upper right arm closer to the chest. You should feel the stretch across the outside of the right shoulder. Release both arms slowly and repeat the stretch on the left arm.
Standing Tricep Stretch
Stand tall with your feet slightly wider than shoulder width apart. Raise your right arm and reach down your spine with the palm of the right hand against your back. Progress the stretch by gently pulling the right elbow downwards and inwards with the left hand. You should feel the stretch down the back of the right arm. Release both arms slowly and repeat the stretch on the left arm.
Standing Neck Stretch
Stand tall with your head up and looking forward and your feet hip-distance apart. Slowly rotate your head to the right until you feel the stretch along the left hand side of the neck. Return slowly to looking forward and then rotate to the left.