Golf Stretches & Stretching Program

The golf stretches below form part of a golf stretching program that is suitable for golfers of every ability.

Scientific research on everyday, club-level golfers has shown that when you improve your flexibility, you typically improve your golf game…

You’re able to make a fuller, more powerful swing – so your shot distance improves.

You’re able to comfortably get your body into key positions – so the mechanics and efficiency of your golf swing improves.

You become more aware of your body and have more control over fine movements – so the consistency of your golf swing improves.

And because the right golf stretches help to balance your body and posture, you become less susceptible to those nagging injuries that stop you playing golf at all.

Golf Stretching Guidelines

This chart gives you a quick outline for completing the golf stretches below:

Stretch Reps Hold Time
Chest Stretch 2 30 sec
Rear Shoulder Stretch 2 (each side) 30 sec
Cats and Dogs Stretch 2 (each way) 30 sec
Side Bend Stretch 2 (each side) 30 sec
Lower Back Twist Stretch 2 (each side) 30 sec
Piriformis Stretch 2 (each side) 30 sec
Supine Hamstring Stretch 2 (each side) 30 sec
Standing Quad Stretch 2 (each side) 30 sec

Full guidelines for this stretching program

Read more about the science behind flexibility for golf

Golf Stretching Animations

Chest Stretch

  • Standing up, clasp hands behind lower back with arms relaxed.
  • Squeeze shoulder blades together and try to straighten and raise arms.
  • Avoid tipping forward at the waist.
  • Hold for 30 seconds.

Rear Shoulder Stretch

  • Standing up, place one arm across chest, support elbow with opposite forearm.
  • Keeping arm straight, push elbow into chest with opposite forearm until a stretch is felt in the shoulder.
  • Hold for seconds and repeat for the other arm.

Cats and Dogs Stretch

  • Place knees and hands on floor. Knees should be directly under hips, hands should be directly under shoulders.
  • Start by rounding the back (like a cat) and tucking chin in towards chest.
  • Hold for 30 seconds
  • Now arch back inwards, raising chin to look upwards.
  • Hold for 30 seconds.

Side Bend Stretch

  • Standing up, place right arm by side and left up in the air as though asking a question.
  • Slide your right arm down your right thigh allowing left arm to gently bend over head.
  • Hold for 30 seconds and repeat for the opposite side.
  • You can use a bar or chair to hold on to with your left if balance prevents a proper stretch.

Lower Back Twist Stretch

  • Lie flat on back, legs outstretched, arms out in a crucifix position.
  • Keeping knees together, bring both knees into chest and twist knees to the left.
  • Knees should remain bent at right angles and both shoulders should stay in contact with floor.
  • Use left arm to gently push knees towards floor until a comfortable stretch is felt.
  • Hold for 30 seconds and repeat to other side.

Piriformis Stretch

  • Lie flat on back, legs outstretched.
  • Bend right leg and bring knee towards chest. Grasp the back of right knee with right hand.
  • Twist right knee to the left. Use left hand to gently push knee downwards until a comfortable stretch is felt.
  • Keep both shoulders in contact with ground and left leg straight.
  • Hold for 30 seconds and repeat to other side.

Supine Hamstring Stretch

  • Lie flat on back, legs outstretched.
  • Bend left leg and clasp both hands behind left knee pulling knee into chest as far as comfortably possible.
  • With left knee pulled into chest, straighten left leg until a stretch in the left hamstrings is felt.
  • Hold for 30 seconds and repeat for the right leg.
  • You may prefer to use a towel or resistance band placed around the foot instead of clasping behind the knee (as shown).

Standing Quad Stretch

  • Standing up, grab left ankle and pull into buttocks.
  • Push hips forward slightly until a stretch is felt in the left thigh.
  • Hold for 30 seconds and repeat for the opposite side.
  • You may want to hold on to a bar or chair for balance.

Additional Golf Stretches

The routine above is designed to give you the greatest return for the minimum amount of time and effort. It should take no longer than 15 minutes.

However, with an extra 5 minutes to spare, consider adding these excellent golf stretches into the above routine:

Hip Flexor Stretch
Standing Calf Stretch