Golf Flexibility Exercise

Flexibility exercises are designed to improve the range or movement of a muscle and this is usually done through stretching. To execute correctly, golf swings require flexibility in the lower back, hamstrings, hips, shoulders and wrists. To achieve flexibility in these areas, golfers should perform flexibility exercises before and after playing golf.

  1. Kneeling Hip Flexor Stretch

    • The kneeling hip flexor stretch improves the flexibility of a golfer's hips. The PGA Tour website instructs to kneel on your right knee on the ground with your hands on your hips. Your left knee should be at a 90-degree angle. Start by pressing your hips forward until you feel your right hip stretching. Than raise your right arm above your head and bend your torso to the left. Hold for about 30 seconds before repeating with the left leg.

    Physio-Ball Stretch

    • To increase the flexibility of your shoulders, perform the physio-ball stretch. An exercise ball is best for this exercise, but if you don't have one, use a piece of furniture such as a table or chair. The PGA Tour's website says to start by kneeling on all fours with the ball by your left shoulder. Lay your left arm on the ball, bending the elbow to 90 degrees. Slowly bend your right arm to lower your chest downward until you feel a stretch in your left shoulder. Hold for 30 seconds and repeat with your other arm.

    Full Back Release

    • The full back release is a golf flexibility exercise because it stretches the back. The Nicholas Institute of Sports Medicine and Athletic Trauma says to sit with your feet flat, shoulders relaxed and head straight in a chair. Once in position, slowly begin to bend your neck and back forward. Continue forward until you can rest your palms on the floor. Hold for 30 seconds, then slowly straighten your body, ending with your neck.

    Hamstring Stretch

    • According to the Mayo Clinic website, stretch your hamstring muscles by putting your right foot on a bench or step while slightly bending your right knee. Hold a golf club behind your shoulders as you bend your torso forward, making sure to keep your spine straight. Continue until you feel a stretch in your right thigh and then rotate your shoulders. Turn your shoulders back and forth for 30 seconds and repeat with the opposite leg.

    Wrist Stretch

    • A simple wrist stretch can improve your flexibility and golf swing. The Mayo Clinic suggests extending your right arm forward with your palm down. Stretch your wrist by pulling back on the tips of your fingers while keeping your arm straight. Also, try pulling your wrist down until you feel your forearm and wrist stretching.