Golf Stretching Exercises

The golf swing requires considerable flexibility, especially in your hips and torso. A lack of flexibility in these areas may hinder your performance and increase your risk for injuries. You can perform a variety of golf-specific stretches on a daily basis to improve your flexibility and prepare your body for the powerful movements that you have to make repetitively during each round.

Lateral Bends

Ron Kaspriske, a contributor to "Golf Digest," recommends performing lateral bends on the first tee before each round of golf. This exercise stretches the lower back and oblique muscles, which flex your spine from side to side, and the latissimus dorsi muscles on either side of your upper back. Stand with your feet about shoulder-width apart. Hold your club in front of your thighs with one hand on the grip and the other on the shaft, near the club head. Raise the club over your head, and then lean to the left until you feel a gentle stretch through your right side. Hold for three deep breaths, and then lean to the right to stretch your left side.

Open Book Stretch

During the golf swing, the hips and shoulders begin turning away from the ball together, but then, near the top of the backswing, the hips stop turning while the shoulders continue. Then, during the downswing, the hips rotate ahead of the shoulders, according to Dr. Ralph Mann and Fred Griffin, authors of "Swing Like a Pro." If you have trouble with this sequence of movements, you may lose power. To cure this problem, Dr. Michael Branson, a physical therapist and contributor to "Golf Magazine," suggests performing the open book stretch regularly. Lie on your left side with your left leg extended and right leg bent so your right ankle crosses your left knee. Extend both arms in front of your chest with your palms together. While keeping your lower body still, rotate your torso to the right and arc your right arm over your chest to the opposite side of your body. Hold for three deep breaths, and then return to the starting position. Repeat the exercise in the opposite direction, starting on your right side.

Shoulder Stretch

Flexible shoulders are important for making a complete backswing and follow-through during the golf swing. The Mayo Clinic recommends stretching your shoulders by mimicking the movements of your swing. Stand like you are addressing a golf ball on the fairway. Cross your front arm over your chest and hold your elbow with the opposite hand. Turn your hips and shoulders like you are making your backswing. Stop when your front shoulder is under your chin, and then pull on your elbow to deepen the stretch through your front shoulder. Hold for three breaths and then reverse back to the starting position. Then cross your back arm over your chest and repeat the exercise in the opposite direction, like you are making your follow-through. Perform several repetitions in each direction.