Flexibility is the most important training tool you can use to improve your golf swing. Next, but only barely, is balance training.

Strength training is usually the first thing people think of for exercises to improve their swing but without flexibility you will not have the range of motion to properly implement any power gains you get from that added strength. On top of that, if you don’t have good balance, which is basically control through your ankles, hips and torso, then you have an unstable stance, which prevents you from using 100% of your swing power and destroys your accuracy.

This portion of Fitness Blender’s Golf Exercise Program will be covering golf stretches in order to help you build up the control over your swing as well as unlock the power you already have. If you are serious about improving your golf swing, also see the Strength Training Workout for Golfers.

Golf Stretching Routine

Straight Leg Hang with Flat Back
Description: Stand with feet shoulder width apart or closer, keep back perfectly flat and bend down towards the ground as far as possible.
Why do it: Increases range of motion through the hamstrings, allowing hips to tilt forward more easily to achieve a proper golf stance.
Program: Two repetitions, holding each for 30-60 seconds.




Torso Twist Against Wall
Description: Stand up straight facing away from a wall and turn to the left, placing right hand on wall and pushing your torso around. After holding the stretch, repeat turning to the right.
Why do it: Increases range of motion around the torso, allowing more rotation in wind-up and follow through of the golf swing.
Program: Hold for 30-60 seconds in each direction, twice.




Shoulder Stretch Against Wall
Description: Place hands eye level on a wall, then bend over at the hips, pushing chest and head down toward base of wall.
Why do it: This golf stretch increases range of motion in the shoulder joint, making for less restriction throughout swinging motion.
Program: Do two repetitions, switching which foot is leading each time, holding each stretch for at least 30 seconds.




Standing Chest Stretch Against Wall
Description: Standing perpendicular to wall, press hand closest to wall at shoulder height; with fingers facing back. Use small steps to turn chest away from the wall until stretch is felt through chest and arm.
Why do it: Increases the shoulder joint’s range of motion, improving range of motion through golf swing.
Program: Repeat twice on each side of the body, maintaining the stretch for 30 to 60 seconds.




Calf Stretch Against Wall
Description: Placing toe of one foot on wall, push heel into ground with the other foot slightly behind you. Push yourself forward into wall until a calf stretch is felt.
Why do it: This golf exercise gives you more range of motion through the ankle, which improves balance and golf swing stance.
Program: Do 2 repetitions on each leg, with at least a 30 second hold.




Kneeling Hip Stretch
Description: Kneel on a mat, push hips forward, and drop down towards the mat until you feel a stretch through the front of the leg with knee on mat.
Why do it: Increases flexibility in front of hip, permitting a more complete follow through with a golf swing.
Program: Repeat twice on each leg, holding for 30-60 seconds.




Three Way Seated Toe Touch with Back Stretch
Description: Position One: Sitting on a mat with hips facing forward, extend left leg to outside of hip on left side, and then reach down toward foot with left hand, keeping chest perpendicular to ground. Position Two: With hips still facing forward, extend left leg directly in front of hip joint and reach towards left foot with both hands while rounding back and tucking head into chest. Position Three: In same starting position, extend left leg to rest on the outside line of your right hip. Bend your right knee to roughly 90°and cross it over the top of your extended leg. Use right hand to reach to the floor between both feet, all the while pulling your chin towards your chest and rounding your back in order to create a stretch in both hamstrings and lower back.
Why do it: Improves flexibility through torso and lower back as well as hamstrings (which can easily tighten and cause injury or inhibit performance), allowing increased range of swing.
Program: Do all three positions twice, holding for a minimum of 30 seconds a piece.