Nose Creek Physical Therapist Suggested Stretches for Golf
Physiotherapist Recommendations for the Following Stretching Exercises
- Hold each stretch for 15 seconds.
- Repeat on each side.
- STOP if you feel pain!
See below for complete instructions outlined by our team of Nose Creek Physical Therapists.
1. Groin Stretch:
Using a golf club for balance, place your feet 2-3 feet apart. Keeping your back vertical, slide your hips sideways to the right letting your knee bend while your left leg stays straight. You should feel a stretch in the groin of the left thigh.
2. Quadricep Stretch:
Using a golf club for balance, bend your right knee and hold your right ankle with your right hand. Keep your thighs together and your right knee pointing towards the ground. Pull your abdominal muscles in and maintain a straight back during the stretch. A stretch should be felt in the front of your right thigh.
3. Hip Flexor Stretch:
Step your right foot forward 2-3 feet. Both feet should be pointed straight ahead. Pull in your abdominal muscles and keep your back straight. Let the right knee bend and shift most of your weight forward onto the right foot. You should feel a stretch at the front of the left hip. Tightening your left buttock will increase the intensity of the stretch.
4. Hamstring Stretch:
Steady yourself with a golf club and step your left foot back 2-3 feet. Keeping your right knee straight, bend forward at waist until you feel a stretch in the back of your right thigh. Pulling up on your right foot will increase the stretch.
5. Calf Stretch:
Steady yourself with a golf club and step your left foot back 2-3 feet. Keep your feet pointed straight ahead. While keeping your left knee straight and your left heel on the ground, slowly bend your right knee until you feel a stretch in the back of your left calf and knee.
6. Lateral Trunk Stretch:
Place you right arm behind your head and grasp the right elbow with your left hand. Gently pull your right elbow towards your head while bending your trunk to the left. A gentle stretch should be felt in your right upper arm and the right side of your trunk.
7. Rotation Stretch:
Hold a club behind your back. Keep both feet planted on the ground and shoulder width apart. Keep your back straight and gently rotate (turn) your trunk to one side until you feel a stretch.
8. Shoulder Stretch:
Hold the shaft of a golf club vertically behind your back. Slowly pull the club up with your top hand until you feel a stretch in the shoulder of your lower arm. The lower arm should be relaxed.
9. Back of Shoulder Stretch:
Place your right hand on your left shoulder. Gently pull your right elbow across your body towards your left shoulder. You should feel a stretch across the back of your right shoulder.
10. Neck Stretch:
Put your hands behind your back and grasp your left wrist with your right hand. Keep your shoulders relaxed and slowly tilt your head to the right. Using your left shoulder muscles, gently depress your left shoulder down towards your feet. A stretch should be felt on the left side of your neck.
11. Forearm Flexors:
With your arm straight out in front of you, and your palm facing up, gently pull your fingers back with your other hand. Do not let your shoulder rise up as you do this. A stretch should be felt on the inside of your forearm.
12. Forearm Extensors:
With your arm straight out in front of you and your palm facing down, make a gentle fist. Slowly pull the back of this hand towards you with your other hand. Do not let your shoulder rise up as you do this. A stretch should be felt on the top of the wrist and forearm.
