The Power of Stretching: How Golfers Can Improve Performance and Prevent Injury

Whether you're a weekend warrior or a seasoned player chasing lower scores, there's one key element that can give you an edge on the golf course—and it doesn't come from new clubs or swing tips. It comes from stretching.

At Healing Arts Physical Therapy, we work with golfers of all ages to help them improve mobility, prevent injury, and stay in the game longer. And one of the most effective (and overlooked) tools? A proper, targeted golf-specific stretching routine.

Why Stretching Matters for Golfers

Golf requires a unique blend of power, balance, flexibility, and rotational control. Without good mobility, your swing can become restricted, leading to poor mechanics and increased risk of injury—especially in the low back, shoulders, hips, and wrists.

Benefits of Stretching for Golfers:

• Increases range of motion for a fuller backswing and follow-through

• Improves swing consistency and power output

• Reduces stiffness before and after a round

• Prevents common golf injuries like low back pain, golfer’s elbow, or shoulder impingement

• Enhances balance and postural control through the swing sequence

Stretching isn’t just for injury prevention—it’s a performance enhancer.

Key Areas to Stretch Before You Tee Off

Here are five key stretches we recommend to prepare your body for a smooth, powerful golf swing:

1. Trunk Rotation Stretch

Lie on your side with your bottom leg straight and your top leg bent and on the floor.

Both hands are placed together in front of your chest.

Keeping the bottom arm on the floor, roll back and have your top arm reach back to touch the floor, opening up your chest.

Hold the position.

2. Hip Flexor Stretch (Lunge Position)

On one knee, begin to transfer or push your pelvis forward with your upper body upright. You can enhance the stretch by leaning to opposite side of the knee down.

Hold for the prescribed time.

3. Hamstring Stretch

Targets: Hamstrings and calves How: Lie on the floor in a doorway or close to a corner of a wall.

Place one leg up against the wall, the other is straight on the floor and your buttock is as close as possible to the door frame or wall.

Extend the elevated leg and pull your toe down as much as possible until you feel a stretch behind your thigh.

Hold the stretch for the recommended time.

4. Cat-Cow Stretch

Start on all fours with hands underneath the shoulders.

Lift the head and chest simultaneously while letting the stomach sink and the lower back arch to perform the cat.

Round the back and let the head and neck drop while trying to get the head and pelvis as close as possible.

Do not force the end range of motion as this is not a stretch.

Repeat.

5. Rotating Triangle Lunge

Adopt a lunge position with the rear leg stretched behind.

Put your hands on the floor on the inside of the front foot.

Rotate the trunk toward your front leg by moving your free hand up and looking at your hand.

Bring your hand back down. Then repeat.

Keep your nice lunge position at all times.

Perform the exercise on the other side. Consider using a yoga block under the hand to the ground when you first begin. Take this exercise slow as it is more challenging. However, mastering this exercise can lead to improved functional mobility and strength.

When and How to Stretch

• Dynamic stretches (like torso rotations or walking lunges) are ideal before playing to warm up muscles and prep joints.

• Static stretches (like hamstring or wrist stretches) are best after your round to cool down and promote recovery.

• Spend at least 5–10 minutes before and after each round for optimal results.

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Want a Personalized Golf Mobility Plan?

If you’re a golfer experiencing pain, stiffness, or struggling with swing consistency, our team at Healing Arts Physical Therapy can help. We offer golf-specific movement assessments and customized home programs to unlock your best game—and keep you out of the rough.

Book an Evaluation Today

Whether you're chasing a better handicap or just want to feel better after 18 holes, the right stretches and mobility work can make all the difference.

📍 Healing Arts Physical Therapy – Yuba City, CA📞 (530) 329-8490🌐 www.healingartspt.org