3 Simple Stretches Every Golfer Should Do to Prevent Injury

Golf demands rotation, balance, and repetitive motion. Tight muscles increase injury risk — especially in the lower back, shoulders, and hips. These three quick, low-risk stretches target common problem areas and can be done before play or as part of a daily routine.

Thoracic Rotation (Seated or Standing)

Why: Improves mid-back (thoracic) mobility to reduce compensatory lumbar rotation and shoulder strain during the swing.

How: Sit tall or stand with feet hip-width apart. Cross arms over chest or place hands behind head. Rotate your torso to the right as far as comfortable, keeping hips facing forward. Hold 2–3 seconds, return to center, then rotate left.

Reps/Frequency: 8–10 reps each side. Do 1–2 sets before play and repeat daily.

Tip/Caution: Move through smooth, controlled motion. If you feel sharp pain, stop.

Hip Flexor Stretch (Half-Kneeling Lunge)

Why: Opens the front of the hip and improves pelvic alignment; tight hip flexors contribute to low-back pain and limit weight transfer.

How: Kneel on your right knee with left foot forward (90/90). Tuck your pelvis slightly and gently shift hips forward until you feel a stretch in the front of the right hip. Keep torso upright. Hold 20–30 seconds. Switch sides.

Reps/Frequency: 2–3 holds per side. Do before play and/or after prolonged sitting.

Tip/Caution: Avoid arching the lower back; engage core to maintain neutral spine.

Posterior Shoulder Stretch (Sleeper Stretch Variation)

Why: Improves shoulder internal rotation and posterior capsule mobility — important for follow-through and preventing rotator cuff overload.

How: Stand or sit. Bring the arm you want to stretch across your chest, keeping it at shoulder height. Use the opposite hand to gently pull the arm closer to your chest until you feel a stretch at the back of the shoulder. Hold 20–30 seconds. Repeat on the other side.

Reps/Frequency: 2–3 holds each side. Use before play and with any shoulder stiffness.

Tip/Caution: Keep shoulders relaxed; don’t force beyond mild discomfort.

When to See a Professional If you have persistent pain, recent injury, numbness, or weakness, stop stretching and consult a physical therapist or healthcare provider for a tailored program.