Follow these pre-round and maximal rotation stretches to avoid injury and improve your golf game.

Full Body Pre- Round Stretches

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hamstrings - golf stretch

Place one heel on a bench, with leg slightly bent and your other leg straight. Reach your arms forward and keep your back straight. Hold 20-30 seconds while rotating your trunk slowly back and forth. Repeat with the other leg up. Repeat 1-2 times.

shoulder external rotation - golf stretch

Standing with your feet shoulder width apart, grasp a club with one hand and palm forward. Extend your arm above your head and put your other hand behind your back. Keep your arm bent and your elbow down. Pull upward gently. Hold 3-5 seconds. Switch your arms and repeat. Repeat 5-10 times. Complete one session per day.

Wrist extensor - golf stretch

Keeping your elbow straight, grasp your opposite hand and slowly bend your wrist forward until a stretch is felt. Hold 3-5 seconds. Relax. Repeat 5-10 times per set. Complete one set per session. Complete one session per day.

trunk forward side bend - golf stretch

While standing, put your feet shoulder width apart and try to touch your toes. Hold for 5-10 seconds. Straighten up, then bend over and try to touch the side of your foot. Hold for 5-10 seconds. Repeat on the other side. Repeat 2-3 times. Complete one session per day.

Extension - golf stretch

Stand with your hands clasped behind your back. Extend your arms out as far as possible and hold 3-5 seconds. Repeat 5-10 times. Complete one session per day.

wrist flexor - golf stretch

Keeping your elbow straight, grasp your opposite hand and slowly bend your wrist back until a stretch is felt. Hold 3-5 seconds. Relax. Repeat 5-10 times per set. Complete one set per session. Complete one session per day.

trunk side flexion - golf stretch

While standing, put your feet shoulder width apart and hold the club behind your shoulders. Bend to one side and hold 3-5 seconds. Repeat on the other side. Repeat 5-6 times. Complete one session per day.

shoulder internal rotation - golf stretch

Standing with your feet shoulder width apart, grasp a club with your lower hand, extend your arm behind your back. With your other hand behind your back, keep your arm bent and your elbow up, with your palm forward. Pull gently downward. Hold 3-5 seconds. Switch arms and repeat. Repeat 5-10 times. Complete one session per day.

trunk rotation - golf stretch

Standing with your feet shoulder width apart, hold a club behind your shoulders. Rotate one direction, keeping your feet flat. Hold for 1 second. Repeat on the other side. Repeat 10-15 times. Complete one session per day.

Maximal Trunk Rotation Stretches

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rotation supine - golf stretch

Lie on your back, keeping your legs straight and arms out from your sides. Cross one leg over your body and touch your toe to the floor. Hold for 30-60 seconds and repeat with other leg. Repeat 2-3 times. Complete one session per day.

hip extension - golf stretch

Lie on your back, with your legs in the air and your knees bent. Grasp your hands behind one thigh and cross your other leg over the same thigh. Hold for 20-30 seconds and repeat with your other leg. Repeat 2-3 times. Complete 1-2 sessions per day.

rotation sitting - golf stretch

Sit with your back straight and legs extended. Cross one leg over the other, keeping your foot parallel to your extended leg. Bring your opposite arm behind your crossed leg, pushing on your crossed leg for more stretch in your trunk. Use your other hand for support. Hold for 20-30 seconds. Repeat with other leg. Repeat 2-3 times. Complete 1-2 sessions per day.

lumbar rotation - golf stretch

With your feet on the floor, slowly rock your knees from side to side in a small, pain-free range of motion. Allow your lower back to rotate slightly. Repeat 10-15 times per set. Complete one set per session. Complete one session per day.

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