Simple Stretches to Improve Your Golf Swing

Flexibility is your secret weapon

Whether you're a weekend warrior or chasing a lower handicap, one of the most overlooked aspects of golf performance is flexibility. A stiff body leads to a short, inconsistent swing—and often, injuries. The good news? Just 10 minutes of smart stretching a few times a week can make a measurable difference in your rotation, balance, and swing tempo.

Here are six golf-specific stretches that are easy, effective, and don’t require any fancy equipment.

1. Torso Rotations

What it helps: Improves upper body rotation for a fuller backswing and smoother follow-through.

• How to do it: Stand tall, arms crossed over your chest. Slowly rotate your torso to the right, then to the left. Keep your hips as stable as possible.
• Reps: 10 per side
• Pro tip: Do this with a golf club across your shoulders for added stability and feedback.

2. Standing Hip Stretch

What it helps: Loosens up your hips and glutes for better weight transfer.

• How to do it: Stand tall, cross your right ankle over your left knee and sit back as if into a chair. Hold onto a wall or chair for balance.
• Hold: 30 seconds per side
• Feeling tight? That’s your cue to stretch more often—tight hips often restrict lower body rotation in the swing.

3. Shoulder Circles

What it helps: Increases mobility in your shoulders for better arm extension and swing control.

• How to do it: Stand or sit upright. Make small circles with your arms extended out to the side, gradually increasing the size of the circles.
• Duration: 30 seconds forward, 30 seconds backward
• Why it matters: Tight shoulders = short swing. This warms them up and increases range of motion.

4. Cat-Cow Stretch

What it helps: Mobilizes your spine and improves posture—essential for setup and maintaining posture through the swing.

• How to do it: On all fours, alternate between arching your back (cow) and rounding it (cat).
• Reps: 10 slow transitions
• When to use it: Great as part of a morning routine or right before a round.

5. Hamstring Stretch

What it helps: Loosens tight legs and helps maintain balance during your swing.

• How to do it: Stand tall, then place one heel on a low step or bench. Lean forward slightly, keeping your back flat, until you feel a stretch in the back of the leg.
• Hold: 30 seconds per leg
• Balance bonus: Keep your hands off your thigh to engage your core and improve stability.

6. Neck Rolls

What it helps: Reduces tension in the neck, keeping your head steady and reducing strain over 18 holes.

• How to do it: Slowly roll your head in a half circle from shoulder to shoulder. Avoid full neck circles which can cause strain.
• Reps: 5 each direction
• Especially useful: After driving or sitting for long periods before your round.

Why Stretching Works for Golfers

• Better mobility = smoother swing path
• Less stiffness = reduced risk of injury
• More flexibility = improved clubhead speed

Stretching isn’t just about avoiding injury—it’s about unlocking the full potential of your swing. Many amateurs try to “muscle through” limitations in their bodies instead of addressing the real issue: tightness and imbalance.

When to Stretch

• Before a round: Do dynamic versions of these stretches to warm up.
• After a round or at home: Use static holds to improve flexibility over time.
• In your routine: Aim for 3–4 sessions per week, 10–15 minutes at a time.

Final Thoughts

Improving your swing isn’t just about lessons and new gear. A more mobile body gives you access to a more efficient, repeatable, and powerful swing. Add these simple stretches to your routine and watch your game—and comfort—improve.