Heading out to the course without warming up or stretching is one of the most common (and costly) mistakes in golf. Although it might not seem like it, the golf swing demands coordination, mobility, and physical effort, especially in the back, shoulders, and hips. That’s why spending just 10 minutes on a good stretching routine before you start can improve your performance, prevent injuries, and help you begin your round feeling better.
Not sure where to start? Here’s a selection of essential stretches you can do right before playing, no equipment needed, either by your car or at the 1st tee.
Shoulder and Arm Stretch
The shoulders bear much of the swing movement. Stretching them well helps increase range of motion and avoid tension.
How to do it:
- Cross one arm across your chest.
- With the other arm, gently push the elbow toward you.
- Hold for 15-20 seconds and switch arms.
Extra tip: Repeat the stretch with the arm raised above your head, bending the elbow, to stretch the triceps.
Spine and Torso Mobility
Good torso rotation is key for a smooth, powerful backswing.
How to do it:
- Place a club behind your neck, resting on your shoulders.
- Adopt your golf stance (knees slightly bent, back straight).
- Rotate your torso from side to side, keeping your hips stable.
- Do 10 repetitions each side, without forcing it.
Variation: You can do the same movement sitting on a bench or practice stool to better isolate upper body rotation.
Hip and Leg Stretch
Hips and legs provide stability and power. Stretching them improves your base and balance.
How to do it:
- Stand and cross one leg over the other, placing the ankle on the opposite knee.
- Bend the supporting leg and gently push down as if sitting.
- Hold for 15 seconds and switch legs.
Alternative: You can also do classic quad and calf stretches to release leg tension.
Wrist and Forearm Stretch
Wrists and forearms work hard during the swing, especially at impact. Stretching them prevents overload and improves control.
How to do it:
- Extend one arm forward with the palm up.
- Use the other hand to gently pull the fingers down.
- Hold for 10-15 seconds, then repeat with the palm down.
- Switch arms.
Neck and Shoulder Circles
Relaxed neck and shoulders prevent tension during the round and improve fluidity of movement.
How to do it:
- Make gentle circles with your shoulders forward, then backward.
- Then slowly tilt your head side to side and do slow neck circles.
- Avoid abrupt or forced movements.
Conclusion
Doing a short stretching routine before you start playing not only prepares you physically but also helps you get into golf mode mentally. It improves your mobility, activates your muscles, and prevents discomfort or injuries. And best of all, it doesn’t take much time or equipment — just the willingness to start well.
So next time you arrive at the course, take 10 minutes for yourself, your body, and your game. Your swing (and your back) will thank you.
