Fitness & Warm-Up · Drill
Three Fast Stretches Before You Tee Off
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Short on time? Do these three stretches. First, pull one arm across your chest and hold for 30 seconds. Do each shoulder twice. Second, hold a club overhead and lean to one side. Hold 30 seconds, twice each way. That loosens your sides for a better turn. Third, drop into a kneeling lunge with the club in front for balance. Push your hips forward gently to stretch the front of your back leg's hip.
The drill
- Arm across the chest, 2 x 30 seconds.
- Club overhead, side lean.
- 2 x 30 seconds each way.
- Kneeling hip stretch with the club for balance.
- Use them when short on time.
Why it works
A golf swing needs the shoulders, sides and hips to move through a full range without the lower back or arms making up the difference. Stretching the rear shoulder, the muscles along your sides and the front of the hips frees your upper body to turn against a stable lower body. A longer, easier turn lets you reach the top of the backswing without forcing it.
Common mistakes
- Bouncing in the stretch instead of holding still.Move into the stretch slowly and hold a steady position for the full 30 seconds.
- Leaning forward or twisting during the overhead side lean.Keep your chest facing forward and tip straight sideways, as if between two panes of glass.
- Arching your lower back in the kneeling hip stretch.Keep your ribs down and your torso tall, then push your hips forward gently until you feel the front of the back leg's hip.
How you'll know it's working
- You feel a mild, even stretch in each position, never sharp pain, and you stop if it hurts.
- Your backswing feels freer on the first few practice swings, with less tugging across the chest or sides.
- You finish your swing in balance with your hips turned toward the target.
Make it easier or harder
Easier: Use a shorter hold of 15 seconds and a smaller range until each stretch feels comfortable.
Harder: Add a slow practice swing after each stretch, or hold each stretch a little longer while breathing steadily.
Common questions
Should I stretch before playing golf if I'm short on time?
Yes. These three stretches take about five minutes and cover the shoulders, sides and hips, which matter most for your turn. Follow them with a few easy practice swings.
How long should I hold each stretch before a round?
Hold each one for about 30 seconds, and repeat it twice per side. Keep the stretch steady and mild, without bouncing.
