Stretches to Help Improve Golf Swing

Golf is a fantastic low-impact workout. It’s a social and competitive sport that requires a lot of walking on the course. Swinging your club, on the other hand, is a repetitive activity that can bring pain and injury. Because golf swings are full-body movements, it often affects the arms and back, although it can affect any area of the body too. These stretches should be performed before and after each round of golf. You should also do these on your off days for best results. 

Let’s discuss some fantastic stretches!  

Stretch your quadriceps to improve your golf swing. These muscles aid in the movement of your knees, which aids in the rotation of your body. 

Quadriceps Stretch

  1. Start by standing in an upright position.
  2. Then, as if you’re going to kick your bottom, bring your left foot behind you. 
  3. Hold onto the top of your foot and hold for 10-30 seconds four times 

Golfer’s elbow is caused by the repetitive motion of golfing. The muscles in your elbow and forearm become inflamed in this condition, causing discomfort and tenderness. 

The following stretch can help you feel better. It stretches the muscles in your forearm, reducing elbow and arm strain.

Golfer’s Elbow Stretch

1. In front of you, extend your right arm. Face your palm down. 

2. Pull your right fingers down and toward your body with your left hand. Hold the position for 30 seconds. 

3. Put your palm back in the beginning position. Pull your wrist up and towards your body.

4. Hold the position for 30 seconds. This brings us to the end of one rep. 

5. On each side, repeat 2 to 5 times.

This stretch can also be done with your palm facing up. 

Golf strokes can be taxing on the shoulders as well. To relieve shoulder soreness, try this golf stretch. 

This stretch can also be done with your palm facing up. 

Golf strokes can be taxing on the shoulders as well. To relieve shoulder soreness, try this golf stretch. 

Shoulder Swing Stretch

  1. Begin by separating your feet shoulder-width apart. Raise your right arm across your chest and rest it on your right elbow with the opposite hand. 
  2. Point your left thumb upward as you move your right wrist toward it. 
  3. Turn to the left with your torso. Tug your right elbow. Hold the position for 30 seconds. 
  4. With your right hand, grasp your left elbow. Turn your torso right and hold for  30 seconds. 
  5. Repeat 2–5 times to be effective

Important Points to Remember 

Use these stretches to warm up and cool down if you play golf. Warm up with a few light swings as well. 

Applying ice and having rest days, in addition to regular stretching, can assist in managing pain. 

If your pain persists for more than 2 to 3 days or if you get sudden, intense pain during a game, seek medical attention.

AUTHOR

Dr. Ben Bagge

Pro+Kinetix Physical Therapy & Performance

"We Help Active Adults & Athletes Get Back To Workouts and Sports They Enjoy without surgery, stopping activities they love, or relying on pain medicine."
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