Back & Neck Golf Stretch Exercises

Stretching is an excellent way to maintain overall joint flexibility and improve circulation. Repetitive motions such as those found in golfing moves and postures can, over time, create stiff muscles and pain. For this reason, it is important to combine a regular stretching routine to help prevent future problems. Stretching exercises as part of a daily routine and before a game greatly improve performance, energy levels and whole body flexibility. This is particularly true of exercises that target the muscles most used in golfing such as the neck and back.

  1. Upper Back Stretches

    • Targeting the upper back region will be very helpful in preventing future stiffness and pain caused by stress to the shoulder and upper back area after standing in a stooping posture for long periods of time. Such stretching exercises are simple and only take a few minutes each day. They can be done before and after a golf game and for a few minutes in the morning.

      Start by stretching your arms out in front of your body, interlocking your fingers with palms facing away from you. Keep your arms straight in front of your body. Allow the shoulders to move forward and push your hands outwards until you feel a stretch in your upper back. Repeat this two or three times.

      Sit on the floor, stretch one leg out and tuck the other one in so that the foot is touching your thigh. Now lean over your straight leg with your fingers reaching towards your toes. Go as far as you can keeping your back straight (not rounded). Do this two or three times and feel the stretch in your back as you move.

    Lower Back Stretch

    • The lower back is one of the areas of the body that suffers most from repetitive bad posture and repetitive movements. The lower back develops a lot of stress from bending and twisting. A golfer often twists the upper body and for this reason flexibility of the lower back muscles is crucial to prevent strain and improve performance.

      Stand with legs apart, straight down from the hips and feet pointing forwards. Placing your hands on your lower back and hips, lower your chin to your chest and arch your back gently. Stand like this for 25 seconds, relax and repeat.

    Neck Stretches

    • The neck takes absorbs a lot of stress when playing golf due to the standing posture where the shoulders and neck are slightly bent forward and to the side. A good stretching exercise for this that should be done frequently throughout the day is to rest your chin on your chest while standing straight. Let your head fall forward, then drop your head to the left and then to the right side in this way, holding it in each position for a few seconds. Do not roll your head.

    Whole Body Stretching Exercises

    • For best results in flexibility and improved energy, it is important to combine whole body stretching exercises regularly as well as targeting specific problem areas.