Golf stretch exercises are a great way to improve your performance on the course. Apart from preparing your body and mind for the game, these exercises can help you stay in excellent shape for years to come, and the best thing is – everyone can do them at home. Try out these 10 exercises and see how your performance improves.
HALF-KNEELING SIDE BEND
For this exercise, use a stick or a golf club. Ready? Start by getting into a half-kneeling position. Your ankles, knees, and hips should create 90° angles on both legs. Then, raise the club over your head, holding it with both hands.
Stay tall through the trunk, and lean as far as you can on one side. Then, take a breath and see if you can go a bit further. Do the same on the other side but ensure you stay stable throughout your body.
These golf stretch exercises will help stretch and open up lat muscles if you plan to play over the summer.
FORWARD FOLD WITH A CHAIR
You will need a chair or a bench for these golf stretch exercises. Let’s get right on! Start with facing the back of the chair. Your feet should be shoulder-width apart. Now, hold the back of the chair and take a step back until you fully extend your arms. Next, lower your upper body but keep your back straight. Continue this until you feel the stretch in your armpits and hold for 30 seconds. Repeat this exercise 3 to 6 times.
This stretch exercise will help loosen the tension in the back muscles, so it’s very beneficial for golfers as they often strain this area.
SPLIT STANCE ROTATIONS
For this exercise, get into your golf stance and hold a club, or a stick, across your chest. Place one foot behind you for a proper split stance position. Keep your lead leg stable while making controlled torso rotations to the left and right. Repeat this exercise 10 times, then switch your legs and do it all over again.
For this yoga position, you need to be on all four. Stack your wrists directly under the shoulders and your knees directly under the hips. Now, pull your belly button towards the ceiling. Your spine should be in an n-shape. Hold this position for a few seconds and then slowly work from the tailbone up.
Work on arching through the chest, extending as much as possible while pulling your button towards the floor. Hold for a few seconds and then work from low to high with the chin tucking in. Repeat it 3 to 5 times. This exercise is excellent for your swing because it adds mobility to your spine.
SEATED HIP STRETCH
Ready to stretch your hips? Sit up straight on the floor and put your left ankle on the top of your right thigh while planting your right foot on the ground. Then, move your torso forward, bending at your waist. Continue until you feel the stretch in your left hip and hold for 30 seconds. Repeat 3 to 6 times on each side.
These golf stretch exercises relieve tightness in your hips, thighs, and back, helping you rotate your body and squat more easily during a golf swing.
For this stretch exercise, stand and reach overhead, extending your spine through your mid-back. Next, hinge from your hips and try to touch your toes. Avoid rounding your back and tucking your hips because that isn’t the proper hip hinge. To get a deeper stretch, use your breath and exhale on the way down. Repeat this exercise 7 to 10 times.
HALF-KNEELING TRUNK ROTATION
Start in a half-kneeling position. Keep one arm near the wall, open your trunk as much as you can, and allow your head to go with it. Then, take a deep breath and return to the middle. Do the same on the other side and try not to drag your arm back, but rotate through the trunk.
The golf swing demands trunk rotation, so this exercise is very beneficial.
Start by pressing your palms together and placing them in front of your chest. Next, move your hands towards your waist while keeping your palms against each other. Hold for about 30 seconds and repeat 3 to 6 times.
This stretch can help relieve carpal tunnel syndrome caused by constant gripping.
DIAGONAL BAND PULLS
Pull the band wide apart and squeeze around, exploring different angles and bringing the band back to the middle each time. This is a great warm-up exercise for golf because you get mobility along with stability out of the shoulders.
You’ll need a golf club or a stick and a step. Stand in front of the step and place your golf club behind your shoulders, holding one end in each hand. Now, set your right heel on the top of the step with your knee bent slightly. Then, lean forward at your waist with your back straight. Next, rotate your upper body to the right and hold for 30 seconds. Repeat to the left and then switch legs and do the same. Repeat this 3 to 6 times.
This exercise will loosen your hamstring muscles, which will allow knee rotation and thigh extension.