Fitness & Warm-Up · Drill
Stretch Before Your Round With Just a Driver
Part of our fitness & warm-up programs for tight or stiff, back or age. Build a program with it
Your driver can double as a stretching tool. First, reach it behind you so the shaft runs past one shoulder. Pull the shaft gently with your other hand to stretch the shoulder. Hold about 45 seconds each side. Next, plant the clubhead on the ground, hold the grip, walk your feet back and fold at the hips. You'll feel your back and hips open up so you can turn freely. Last, sit down, hook the club around the soles of your feet and lean forward.
The drill
- Shoulder stretch behind your back, 45 seconds each side.
- Fold forward holding the standing driver.
- Hold at least 45 seconds.
- Seated toe reach with the club.
- Do these before your warm-up swings.
Why it works
A golf swing needs shoulder range, hip hinge and trunk rotation. Cold muscles resist these moves, so you lose turn and tend to make up the difference with your arms or lower back. Holding each stretch for a steady period lets the muscles relax and lengthen before you swing, and the driver gives you a stable anchor and extra reach.
Common mistakes
- You yank the shaft hard to force the shoulder stretch.Pull gently until you feel a mild stretch, then hold still and breathe.
- You round your back and bend your knees a lot in the forward fold.Keep the clubhead planted, push your hips back and fold at the hips with a flat back and soft knees.
- You rush each stretch and move on after a few seconds.Hold each position for at least 45 seconds so the muscles have time to release.
How you'll know it's working
- Your shoulder feels looser and the club reaches behind you more easily on the second side or second try.
- In the forward fold you feel the stretch in your hips and back, and your hips move back without strain.
- Your first warm-up swings feel freer, with a fuller turn and no tight spots.
Make it easier or harder
Easier: Shorten the holds, reduce how far you pull or fold, and bend your knees more in the forward fold and seated reach.
Harder: Hold each stretch longer, walk your feet back further in the fold, and lean further forward in the seated reach while staying relaxed.
Common questions
Should I stretch before or after hitting warm-up balls?
Do these stretches first, before your warm-up swings. Then use the range balls to build up speed and feel.
Is it safe to stretch with a golf club?
Yes, if you pull gently and keep the club stable. Stop if it hurts.
