Recommended Exercises & Stretches for Golfers

Golf is often seen as a recreational sport, but golf games in general --- and golf swings in particular --- require muscular strength and power. They also require limber muscles for a better range of motion. Incorporating exercises and stretches specific to golfing will improve your golf game and help prevent injuries.

  1. Warm-ups

    • As with all exercise or stretching, you should warm up with 10 minutes of light activity such as walking. This will warm your muscles so they are better able to perform. Exercising or stretching cold muscles can lead to strains.

    Upper-Body Strength Exercises

    • Arm and chest strength is critical to a good golf swing. The key to strength training for golf is to use lighter weights for more reps. Choose a weight that will allow you to perform 25 repetitions per exercise. Apart from biceps curls and triceps pushdowns, incorporate exercises that involve twisting motions. Use a cable pulldown machine, and hold the rope with both hands. Stand to the side of the machine, and pull the rope down in a motion that mimics a golf swing. Use slow, controlled movements. Repeat with both sides to maintain muscular balance.

    Core-Strengthening Exercises

    • Having core strength is the cornerstone of all exercises. While you can strengthen other muscles, your core strength is what will give power to your swings. Do floor planks at least three times a week. Lie face-down on the floor on your forearms. Lift your body so that only your forearms and your toes are touching the ground. Focus on keeping your torso, hips and legs in one straight line, and hold the pose for as long as you can.

    Lower-Body Strength Exercises

    • Each time you swing your golf club, your legs support you. Increase your lower body strength with compound exercises such as squats and walking lunges. Do the exercises while pointing your toes forward as well as slightly outward so that you can strengthen your muscles from different angles.

    Cardiovascular Exercises

    • Although golf does not require as much cardiovascular fitness as other sports, add cardio exercises to your workout. Regular jogging or brisk walking will give you the endurance you need to get you through a round of golf without feeling fatigued.

    Upper-Body Stretches

    • Stretch your shoulders or rotator cuffs by standing and moving your arms in large circles. Stretch your triceps by putting one hand behind your head with the elbow facing the sky and using the other hand to gently pull the elbow toward your head. Repeat with the other side. Stretch your chest by standing in a door frame and stretching out one arm against the wall. Take a small step forward until you feel a stretch in your upper arm and chest. Repeat with the other side.

    Core Stretches

    • Stretch your obliques and hips by twisting your torso to both sides. Stretch your chest by clasping your arms behind you and pushing your chest forward. To stretch your back, clasp your hands straight in front of you at chest level and push your chest back.

    Lower-Body Stretches

    • Stretch your quadriceps by bending your legs, one at a time, behind you. Hold each leg close to your body until you feel a stretch in the front of your legs. Stretch your hamstrings by standing with your legs shoulder width apart. Bend down and try to touch the ground, keeping your knees as straight as possible. Stretch your calves by standing with one foot in front of the other. Lift the toes of your front foot off the ground, and bend forward until you feel a stretch in the back of your lower leg.