4 Golf Stretches You Should Do At Home Before Your Next Round

Stretching and mobility can be crucial to improving your performance on the golf course. Stretching and mobility movements can help golfers increase posterior chain flexibility, pelvic control, joint range of motion, and more. We love using these movements at our South Tampa studio because they can be beneficial to all our clients regardless of fitness level. They are also extremely beneficial to the individuals in our South Tampa golf fitness program.

Several aspects of our golfers’ fitness that we focus on in our South Tampa golf fitness program are power production, muscular flexibility, core control, and joint mobility. There are numerous stretching & mobility movements you can do that can improve these fitness components. The following videos describe four specific stretching & mobility movements that golfers should do to improve their game.

Up Dog to Down Dog

Lay flat on your stomach with your hands, palms down, on the ground slightly below your shoulders. Leaving you hips on the ground, push your chest up and point your chin to the ceiling. After holding this position for 5-10 seconds, drive your tailbone to the ceiling and your chest to the top of your thighs. Keep you heels down towards the ground as much as possible and hold this position for 5-10 seconds. Perform 5-10 reps of each movement.

This movement enhances posterior chain flexibility, ankle & shoulder mobility and pelvic tilt.

Thread the needle with Thoracic Rotation

Set up in the quad ped (hands & knees) position on the ground and push your butt towards your heels. Keeping your left hand on the ground, thread your right arm close to the ground between your left knee and elbow, dropping your right shoulder towards the ground. Pull your right hand back to your right armpit and while watching your right hand, point it to the ceiling. Repeat for the desired number of reps then repeat the process with the other arm.

This movement enhances thoracic spine mobility and upper body flexibility.

Figure 4 bridge to glute stretch

Lay down on your back, knees bent, shins vertical, and soles of feet flat on the floor. Place the outside of your right ankle on top of the left leg right above the knee. Keeping your pelvis level, use your left leg to bridge your pelvis to the ceiling. Hold position for 5-10 seconds. Bring your pelvis back to the floor and grab the back of your left leg with both hands and pull it towards your chest while keeping your head and back on the floor. Hold this position for 5-10 seconds and repeat each movement for the desired number of reps.

This movement enhances glute strength, hip mobility, and lower back flexibility.

Prone Swimmers


Lay flat on your stomach and place both hands behind your head, palms facing the floor. Retract (pinch together) your shoulder blades and reach hands out to the T position. Rotate arms & palms to the ceiling, hinge at the elbows, and place the hands on the small of your back. Reverse the movement and bring the hands back to the starting position on the back of the head. Repeat each movement for the desired number of reps.

This movement enhances shoulder & elbow mobility and scapular stability.

tampa personal training

If you’re ready to experience how stretching & mobility can improve your golf game, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.