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Improving in Golf By Stretching Properly

written by: Terry Caron • edited by: Cheryl Gabbert • updated: 7/13/2010

Whether you’re an avid or casual golfer you are probably looking for ways of improving in golf by stretching. Here are some tips that aren't often found in the typical swing sessions and driving ranges but will improve your golf swing and enjoyment of the game.

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    Stretching to Improve Golf Performance

    Proper stretching techniques are an important part of any athletic training and golf is no exception. Stretching helps remove lactic acid from muscles, increase flexibility, and prevent injuries. Proper stretching can also help you increase the distance of your drive on the links! In golf, form and technique are the keys, and to achieve a great swing then it is imperative that you learn to stretch properly. Here we are going to show you how to stretch for golf to improve your backswing and your drive.

    There are three factors that affect the travel distance of the golf ball.

    • The speed of the club as it connects with the ball.
    • The angle of approach upon impact.
    • Making solid contact with the golf ball.
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    Two stretches that will help your golf game immensely are the lying leg crossover and the backswing stretch.

    Lying Leg Crossover

    Begin the lying leg crossover on your back with your legs extended. Raise one leg up and bend at the knee, so that your lower leg is parallel to the ground. Cross this leg over the extended leg while keeping the opposite shoulder on the ground. Hold for ten to fifteen seconds. Release and switch legs.

    Backswing Stretch

    Start the backswing stretch with your left arm extended in front of you. Place your right hand under your left wrist and pull against the left wrist, making as big a turn on the backswing as possible. Do not force the turn, just pull till you feel a deep stretch. Your body and comfort level will tell you when to stop. Hold for ten to 15 seconds or more and then release. Switch to the other side and perform the backswing stretch to the other side.

    These two stretches will increase your range of motion and flexibility in your back, legs, and hips. This results in improvement of your golf swing and overall game. Do these stretches, two or three times, every day and you will see an improvement in your golf game in a short period of time.

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    Stretches for the Rest of your Body

    Stretching the entire body helps with overall flexibility and range of motion equaling a more powerful and smoother performance in golf. These simple stretches will help with flexibility and range of motion throughout your entire body.

    Side Bends

    Begin the side bends standing straight up with your legs shoulder width apart and hands to the sides. Keep your hips facing forward and bend to the right, raising your left arm above your head. The right hand should slide down along the outside of the thigh and feel the stretch along the left side of your torso. Hold this for ten to fifteen seconds and release. Switch sides and repeat.

    Trunk Rotation

    Stand up straight with your feet shoulder width apart. Grasp a golf club and hold it behind your head, bending your arms at the elbow. Twist the upper body to the right, keeping the hips facing forward and hold for ten seconds. Reverse and twist your upper body to the left and hold.

    Shoulder Stretches

    Extend your arms in front of you and cross them at the elbows. Hold a golf club in your hands with the bottom hand palm up and the top hand palm down. With the bottom hand, push the golf club in the direction of the top hand. You should feel a stretch in the back of the shoulder. Hold this for ten seconds and release. Perform the stretch again with the hands in the opposite position.

    Hamstring Stretch

    Start by sitting on a mat or pad with your legs extended in front of you. Bring your left leg in so the bottom of the foot is against the inside of the right leg. The left foot should touch the right knee. Leaning forward slowly, slide your hands down the right leg, until you feel the stretch in the back of your thigh. Hold this position for ten seconds and release. Switch legs and repeat.

    Quadriceps Stretch

    Stand with one hand holding a railing, wall, or your golf partner. Raise the opposite leg and with your free hand grasp the ankle and pull your foot behind you towards the buttocks. Make sure your knee does not drift forward. You should feel the stretch in the front of your thigh. Hold this for ten to fifteen seconds and release. Switch legs and repeat.

    Doing these stretches two or three times every day will increase your golf swing and overall flexibility. Not only will this increase your flexibility, but you'll be improving in golf by stretching at the same time.

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