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Will doing golf stretches before a game do me any good?

While it may not seem necessary to do specific golf stretches before playing, the evidence is beginning to prove otherwise! In fact, there are a number of both physical and mental health benefits that accompany stretching before you play a round of golf. However, research also suggests a small percentage of amateur golfers don’t adequately stretch and warm up!

Whether you’re looking to prevent a pesky muscle strain on the course or whether you’re simply trying to get a more fluid swing, consider these golf stretches before your next game and see how you do.

Let’s take a look at several dynamic stretches that can help get you warmed up.

Golf Stretches:

If you want to feel great before you take your next swing on the course, consider the following dynamic stretches. Studies have shown that, when it comes to golfing, dynamic stretches can have a considerable impact on the power of your swing.

The effects of dynamic stretching on swing power can be noticed for around 30 minutes after you perform the stretches. Depending on how far away you live from your golf course, you could stretch at home before heading there to tee-off. Alternatively, they can be performed at the clubhouse. Here are some good suggestions for a great warm up prior to your next game:

Here are some suggestions for a great warm up prior to your next game:


Golf stretches


Squats are easy to give your body a  workout while stretching your quadricep muscles, a large group of muscles in your thighs. Posture and foot placement is key when it comes to this stretch.

  1. Stand up, keeping your legs shoulder width apart.
  2. Gradually lower your back and your upper legs, while keeping your knees as still as possible.
  3. Keeping your back straight, lower it until your legs are almost parallel to the floor.
  4. As soon as your upper legs are almost parallel, move your body back to standing position, as quickly as possible, making sure your feet stay on the ground.
  5. Repeat 8-10 times.

High Knees –

Golf stretches

High knees

Stretching the inner thighs, the gluteal muscles, and the hip flexors, this dynamic stretch can be performed on the spot or walking slowly forwards.

  1. Start with your feet hip-width apart.
  2. Slowly bring your knees up to around hip height.
  3. Gradually increase the speed.
  4. Repeat 10 times on each leg.

Arm Swings

Arm swings

Arm swings are a crucial ingredient in the recipe for a successful golf warm up. Stretching your shoulders and other muscles in your upper back, arm swings can keep your swing loose while preventing your arm from cramping.

  1. Stand straight, with your eyes looking forward.
  2. Rotate one of your arms around in a circle, keeping your elbow straight. Repeat 5 times in one direction and 5 in the opposite direction.
  3. Repeat on the opposite side

Trunk Rotations

Golf stretches

Trunk rotations

Trunk rotations stretch the muscles in your upper and lower back. If these are tight then they may restrict your swing. You don’t want to feel sore or stiff as you prepare to swing the club.

  1. Stand straight with your feet at shoulder’s length.
  2. Placing your hands gently on your hips, rotate your torso to the right and left, repeatedly.
  3. Make sure you keep your legs and hips firmly in place.
  4. Repeat 8-10 times on each side.

Side Bends

Golf stretches

Side-bend right

Side bend left

Side bends stretch your abdominal oblique muscles, which are important for both your posture and your swing.

  1. Start by standing straight, with your feet shoulder’s length apart from one another.
  2. Place your hands on your hips, then move your head sideways, down towards your hip, as far as you comfortably can.
  3. Alternate sides and repeat 8-10 times.

Warming up before a game of golf doesn’t take up that much time and can be incredibly beneficial to both your mental and physical health. From boosting the strength of your swing to increase your overall performance on the course, a great pre-game warm up shouldn’t be underestimated!


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Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


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