Overview
The full golf swing requires your body to move through ranges of motion not typical for normal daily activities. Therefore, you should perform a stretching routine daily, and especially before each round, to improve your golf swing and flexibility, and to decrease your risk for injuries. Be sure to warm-up before stretching by walking, jogging or riding an exercise bike for at least 10 minutes.
Step 1
Stand upright with your feet about 6 inches apart with your knees slightly flexed. Bend forward at the waist, dropping your hands toward your feet. Stop when you feel light tension in your hamstrings and then slowly straighten your knees. Hold for 10 seconds.
Step 2
Sit upright on a chair with your feet about shoulder-width apart and flat on the ground. Rotate your upper body to the right, grab the back of the chair with both hands, and press into the chair to deepen the stretch. Hold for 10 seconds and then switch sides.
Step 3
Stand in front of a chair like you are addressing a golf ball for a drive or long iron shot. Bend your left knee and place your toes on top of the chair for balance. Cross your arms over your chest and rotate your torso, mimicking your backswing, to stretch your left quadriceps muscles. Hold for 10 seconds and then repeat the exercise with your right leg bent.
Step 4
Stand about 3 feet behind a chair with your feet shoulder-width apart. Lean forward and grab the back of the chair with both hands. Bend forward at the waist, bringing your head down between your arms, to stretch your shoulders and back. Hold the stretch for 10 seconds.
Step 5
Lie on your back with your knees bent and heels on the ground. Place your knees and feet together so they can move together during the stretch. Extend your arms away from your shoulders on the ground. Lower your knees as far as possible to the left, followed by the right. Continue alternating sides for 10 reps each way. Keep your shoulder blades on the ground throughout the stretch.
Step 6
Lie on your back with your knees bent and feet elevated. Spread your knees about 6 to 12 inches apart and place your hands between them to keep them apart during the stretch. Start with the insides of your feet together and then spread your feet away from each other as far as possible, keeping your knees in place. Move your feet back together and then repeat for 10 reps.
The full golf swing requires your body to move through ranges of motion not typical for normal daily activities. Therefore, you should perform a stretching routine daily, and especially before each round, to improve your golf swing and flexibility, and to decrease your risk for injuries. Be sure to warm-up before stretching by walking, jogging or riding an exercise bike for at least 10 minutes.
Step 1
Stand upright with your feet about 6 inches apart with your knees slightly flexed. Bend forward at the waist, dropping your hands toward your feet. Stop when you feel light tension in your hamstrings and then slowly straighten your knees. Hold for 10 seconds.
Step 2
Sit upright on a chair with your feet about shoulder-width apart and flat on the ground. Rotate your upper body to the right, grab the back of the chair with both hands, and press into the chair to deepen the stretch. Hold for 10 seconds and then switch sides.
Step 3
Stand in front of a chair like you are addressing a golf ball for a drive or long iron shot. Bend your left knee and place your toes on top of the chair for balance. Cross your arms over your chest and rotate your torso, mimicking your backswing, to stretch your left quadriceps muscles. Hold for 10 seconds and then repeat the exercise with your right leg bent.
Step 4
Stand about 3 feet behind a chair with your feet shoulder-width apart. Lean forward and grab the back of the chair with both hands. Bend forward at the waist, bringing your head down between your arms, to stretch your shoulders and back. Hold the stretch for 10 seconds.
Step 5
Lie on your back with your knees bent and heels on the ground. Place your knees and feet together so they can move together during the stretch. Extend your arms away from your shoulders on the ground. Lower your knees as far as possible to the left, followed by the right. Continue alternating sides for 10 reps each way. Keep your shoulder blades on the ground throughout the stretch.
Step 6
Lie on your back with your knees bent and feet elevated. Spread your knees about 6 to 12 inches apart and place your hands between them to keep them apart during the stretch. Start with the insides of your feet together and then spread your feet away from each other as far as possible, keeping your knees in place. Move your feet back together and then repeat for 10 reps.
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