Use These 4 Golf Stretches to Help Lower Your Handicap

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 golf stretches at our South Tampa studio because they can be beneficial to all our clients regardless of fitness level. The Ultimate Golf Warm-up 1.o created by the Tampa Strength trainers at our South Tampa studio contains sixty movements that will help increase your range of motion & mobility and hopefully increase your driving distance.

The Ultimate Golf Warm-up will provide you with four routines containing stretching, mobility, and dynamic warm-up movements that will help you before, during, and after your next round of golf. The following videos highlight four specific golf stretches from the Ultimate Golf Warm-up 1.o that will help golfers add yards to their driving distance.

Figure 4 Glute Stretch to Bridge


Lay on your back and bring your heels towards butt. Place your right ankle on the bottom of your left quad. Perform a single leg bridge and at the top of your bridge push your right knee towards the ground (external hip rotation), keeping your pelvis level to the floor. Return to the floor and grab the back of your left leg and pull it towards your chest, keeping your head and back on the ground. Perform 5-10 reps of each movement while holding the end range of each stretch for approximately 5 seconds then switch legs.

Sleeper Stretch


Lay on your left side and place a yoga block under your left ear/on top of your left shoulder. Bend your left arm until it’s at a 90 degree angle then push the left hand towards the ground using your right hand (internal shoulder rotation). Make sure the shoulder girdle stays perpendicular to the floor. Hold the stretch for 30-60 seconds then switch arms.

Adductor Rocker


Setup in a half kneeling position and step out your right foot 90 degrees to the right. Make sure your right knee is directly underneath your right ankle. Shift your weight to the right driving your knee over your ankle, keeping your heel on the ground. Hold the end range for 5-10 seconds. Repeat movement for 5-10 reps then switch sides.

Standing Swimmer from Hinge


Place your hands behind your head, palms facing the ground and perform a hip hinge. Extend both arms out, rotate palms to the ceiling, hinge at the elbows, and place hands on the lower back. Extend arms back out, rotate palms towards the ground, hinge at the elbows, and place hands behind your head. Maintain scapular retraction throughout the movement. Repeat movement for 5-10 reps maintaining hip hinge throughout movement.


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These movements will enhance the flexibility and mobility you need to lower your handicap, swing the club faster, and improve your driving distance.

If you’re ready to experience the Ultimate Golf Warm-up 1.o, download it on the Tampa Strength App or the Tampa Strength Online Training Portal. Call 813-731-2901 to learn about all the golf fitness training opportunities we have to offer.