In this article, we are going to provide you with 5 stretches for golfers that you can do after your round of golf to reduce pain, stiffness, and improve your golf flexibility.
Instead of giving you random stretches, we first sought to answer the question of “what should the purpose of a post round stretch routine be targeted towards.”
The golfers that we work with often list back stiffness, back pain, and “tightening up” to describe their post round issues. So stretches and exercise to loosen up the low back should be on the list.
What else? With our knowledge of body biomechanics, we know that low back stiffness is not always caused by only muscles in the low back. There are several muscle groups, when stiff or when they tighten up, will cause low back irritation.
These muscles includes the lats (muscles below and to the side of your shoulder blade) and the illiacus (deep hip muscles). So we added some fantastic stretches to cover those areas as well.
Finally, we know that muscle stiffness is not always relieved or improved with stretching. When golfers have low back pain, the cause of the pain is not that the muscles are tight, but the muscles are in a state of spasm. And we have a great exercise for that.
Follow this simple routine and you will be leaving your bottle of Advil at home!
5 Post Round Stretches for Golfers
1. Using the Foam Roller
If you are over 50 years old and golf, you need to have a foam roller. They are simple and cheap but extremely beneficial to your golf body.
For the low back.
Fast forward this video to the 0:38 mark
If you are strapped for time, you will benefit from doing the foam roller series. And if you are mainly looking for pain relief, the foam roller exercises are excellent.
Golf Action: Reach out with arms and sit back toward heels until a stretch is felt. Repeat by reaching to each side.
Exercise Parameters: Hold each stretch for 30 seconds.
Golf Action: Bend your top leg up to waist height. Next, rotate your top arm and torso to the opposite direction. You can increase this stretch by holding a light weight in one arm and using the opposite hand to pull the knee closer to the floor.
Exercise Parameters: Hold stretch for 30 seconds and repeat to the opposite direction.
Golf Action: Pull your feet in as far as you are able. Then, lean forwards from your hip joints and hold.
Parameters: Hold for 30 seconds.
Setup: Start on your hands and knees.
Golf Action: Push your knees up off the ground so that they are straight. From here, you can carefully walk your hands back towards your feet until you feel an amazing stretch.
Parameters: Hold stretch for 30 seconds and repeat if desired.
In summary, if you have back pain and stiffness with golf, I highly recommend getting a foam roller and working on the routine in the videos. The link we provided is for the standard foam roller for only $9, but if you find that you really like the routine, there are higher quality options. Some foam rollers come with trigger point type surfaces that will give you better relief.
After using the foam roller, your body is in the perfect state to get the most out of the stretches listed here.
Thanks for reading!
Dr. Ryan York, DPT CGS
Doctor of Physical Therapy
Certified Golf Performance Specialist