7 Stretching and Flexibility Exercises for Golfers

Stretching can have a variety of benefits for golfers when it's done properly. Here are some of the best stretching exercises for golfers.


Shoulder Stretch

Stanford International Pro-Am - Round Two
Doug Benc / Getty Images

This is a great stretch golfers can use to open up the shoulders and improve range of motion in the shoulder joint. It's a great stretch for any athlete whose sport focuses on the upper body, arms, and shoulders. Golfers should consider this a core stretch in the warm-up prior to a round and repeat as needed throughout the game.

  • Hold your golf club in front of you with one hand gripping each end of the club with an overhand grip.
  • Lift the club forward and up over your head with your elbows straight.
  • Slowly stretch your shoulders and move your hands back as far as possible until you feel tension across the front of your shoulders.
  • Hold for 10 to 20 seconds and release.
  • Repeat two to three times.
  • Be careful not to go beyond your limits. Increase your range of motion slowly.

Standing Forward Bend Stretch

Natalie Gulbis stretching
David Cannon / Getty Images

This is a great stretch for any athlete, but golfers, racquetball and tennis players, baseball players, and swimmers should consider this a core stretch for their sports.

  • Begin by standing up straight with your shoulders relaxed and back.
  • Reach your arms behind your back and interlace your fingers.
  • Lift your shoulders up toward your ears and lift your hands away from your back.
  • Slowly bend forward at the waist, keeping your back flat, not rounded.
  • Continue bending forward and lift your hand over your head as far forward as comfortable.
  • At a full stretch, you will feel tension in your hamstrings and in your shoulders.
  • Hold for 10 to 20 seconds and release.
  • Repeat two to three times.

Standing Quad Stretch

Standing quad stretch

Verywell / Ben Goldstein

The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing:

  • Stand on one leg (grab onto something solid if you need support).
  • Bend your knee and bring your heel toward your buttock.
  • Reach for your ankle with your hand.
  • Stand up straight and feel a slight pull along the front of your thigh and hip.
  • Hold the stretch for 20 to 30 seconds, release, and repeat on the other leg.
  • Be careful not to strain your knee—the goal is not to touch your heel to the buttock, but rather to stretch the thigh.

Hip Flexors and Psoas Stretch

Young attractive woman standing in anjaneyasana pose, home inter
fizkes / Getty Images

The hip flexors are a group of muscles that bring the legs up toward the trunk. Here's how to stretch them:

  • Begin in a forward lunge position and drop your back knee to the floor.
  • Raise your arms and hands up over your head and look up.
  • Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin, and thigh.
  • Hold the stretch for about 20-30 seconds, release, and repeat on the other leg.

Simple Shoulder Stretch

Arm stretch
DragonImages / Getty Images

This is a simple stretch golfers can do during warm-up before a round, and as needed throughout the game:

  • Bring your right arm across your chest and your right hand toward your left shoulder, keeping your right elbow at chest level.
  • Place your left palm on your right elbow and pull it toward your chest.
  • Hold for 10 to 15 seconds and then switch sides.

Standing IT Band Stretch

Golfer's swing

The iliotibial (IT) band, which is on the outside of your hip all the way down to the side of your knee, can become irritated from excess flexion of the knee and hip. For golfers, this stretch can help keep the hips limber:

  • While standing, cross your leg behind the opposite leg.
  • Lean to the opposite side until you feel a stretch across the affected iliotibial band.
  • Hold the stretch for 30 seconds.
  • Uncross your legs and stand up straight again.
  • Repeat four more times and then switch sides.

Hip and Lower Back Stretch

Hip and Lower Back Stretch
Hip and Lower Back Stretch. Photo © Jonathan Daniel / Getty Images

In the photo, Chicago Bears cornerback Devin Hester demonstrates a simple way to open your hips and stretch the muscles of your hips, groin, and lower back. This stretch is great for golfers as well.

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3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Meira EP, Brumitt J. Minimizing injuries and enhancing performance in golf through training programsSports Health. 2010;2(4):337-344. doi:10.1177/1941738110365129

  2. Iwata M, Yamamoto A, Matsuo S, et al. Dynamic stretching has sustained effects on range of motion and passive stiffness of the hamstring musclesJ Sports Sci Med. 2019;18(1):13-20.

  3. Shamus J, Shamus E. The management of iliotibial band syndrome with a multifaceted approach: a double case reportInt J Sports Phys Ther. 2015;10(3):378-390.