Top 5 Golf Flexibility Exercises

Screen Shot 2013-05-29 at 1.25.49 PMTop 5 Golf Flexibility Exercises For Golf Power And Distance

In this article, we are going to cover my top 5 golf flexibility exercises that are key for consistent contact, golf power and distance, and for pain free golf.

First of all, this list is not exhaustive and it took me 30 minutes to narrow my favorites down to only 5. I chose these golf flexibility exercises because, together, they cover all of the common restrictions that we see in golfers over 50.


These restrictions include:

    1. Being able to rotate your head to the left
    2. Being able to isolate a pure spine rotation without accessory movements (relies on good posture plus rotation range of motion)
    3. Shoulder flexibility in BOTH shoulders (reaching across in the left arm, and rotation in the right arm).
    4. Hamstring flexibility for swing stability
    5. Hip mobility


Isolated vs Compound Stretches
In addition, none of these stretches are isolated stretches. Isolated stretches are stretches that stretch only one muscle at a time. The downside of isolated stretches is that you have to spend a lot more time on your flexibility in order to stretch all of the muscles needed for a good golf swing.

Instead, these stretches are called “compound stretches.” We cut your time commitment by stretching multiple joints at the same time because the shorter the session, the more likely you will be able to fit it into your busy day consistently.

Ready, set…..

1. Torso Cross Over Stretch
Torso Stretch for a full golf follow through swing

Begin by lying on your side.

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.

Bonus Tip:
If you are adventurous, you can try this stretch by starting on your stomach.

Why You Will Love It

This is compound stretch that addresses shoulder flexibility, hip flexibility, and spinal rotation. What this means for your golf game is a better rotation, less accessory movement in your backswing for more consistency, improved hip rotation for improved loading and decreasing stress on your low back.

2. 3-Way Mid Thoracic Stretch

Why You Will Love It
This is another compound stretch that addresses posture, spinal flexibility, being able to open up the shoulders for a free backswing, and hip and knee flexibility for consistency in your golf game.

3. Hinged Forward Arm Arcs with Rotation

Why You Will Love It
This is different from the normal stretch and hold for 30 second stretches. This is a dynamic stretch that addresses hamstring flexibility to eliminate swing compensations, spinal mobility for a fuller and freer backswing, neck rotation for head stability and ball contact consistency, and hip rotation for power and swing stability.

4. Back Rotational Stretch

Back Rotational Stretch for bigger back golf swing

With one hand, grab a stationary object, like a door jam, with the hand furthest away (backhand grip).

Golf Action:
Rotate your body and head away from that hand until a stretch is felt on the back of your shoulder and neck.

Exercise Parameters:
Hold stretch for 30 seconds and repeat 3 times.

Why You Will Love It
This is a very simple stretch that you can perform anywhere. Even on the golf course by grabbing the side rail of a golf cart. This compound stretch address left shoulder flexibility for a loose and free backswing, head rotation for consistent contact, spinal mobility for fuller and freer backswing.

5. Dynamic Multi-Muscle Hip Stretch

Why You Will Love It
I learned this stretch from Gary Gray, an absolute genius in the field of physical therapy and has recently partnered with Nike Golf

This dynamic stretch improves the flexibility the hip joint and all the muscles influencing the hip. If your hips are tight, they are restricting your golf swing. This stretch is the one stop, one size fits all solution.

It is important to note that golf flexibility is different than the flexibility for your health. General flexibility is important for your spinal health and for your quality of life so you can do all the things that you love to do and need to do in your life, and throughout your retirement years.

However, for a fun, exciting, and respectable golf game, you need to be performing these stretches at the very least. Even if you already have a flexibility routine, you will get a lot more out of your golf game by following the stretches below.

Need An Easy T0 Follow Program For Golf Flexibility?
We Have That!

Age Defying Golf Ez is a short DVD program that you can do simply and easily in the comfort of your own home. No equipment required. That was easy…..

This Program Is For You IF:

  • You are a golfer of any age over 50.
  • You only want the best golf flexibility, strengthening and golf injury prevention available in the world! (NO specific golf performance or speed training included)
  • If you are a 10 handicap or less
  • If you only want to spend 15 minutes, or less, per week working on your golf body

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Thanks for reading!

Dr. Ryan York, DPT CGS
Doctor of Physical Therapy
Certified Golf Performance Specialist

Join the growing list of Golfers over 50 who have received our FREE golf instructional ebook! !

My favorite golf stretching aids for clients for flexibility:

Golf Stretching Pole


Dr. Ryan York, DPT CGS
Doctor of Physical Therapy
Certified Golf Performance Specialist

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