Improved flexibility in the muscles of the back will go a long way toward helping you improve the range of motion in your golf swing. In this article, I cover my favorite back stretching exercises for golf.
Introduction
Mobility can be developed through a mix of dynamic and static stretching exercises and some strength training exercises that incorporate different movement patterns.
Improved mobility allows us to increase the range of motion in our golf swing.
A bigger turn in the back swing, plus the ability to swing the arms higher will allow us to potentially increase our swing speed.
The ability to maintain good posture and balance during the golf swing means we can deliver the power we generate with greater efficiency.
This also helps us to hit the ball further and with more consistency.
Flexibility and mobility training play a significant role in my comprehensive strength and fitness training for golfers.
Let’s get to the best back stretching exercises for golf.
Static stretching exercises for your back
The following are the static back stretching exercises for golf that you will want to incorporate into your golf fitness routine at least two times per week.
Lying down back stretch
Lay flat on your back, arms out to sides and palms down, with your knees bent and feet flat to the floor.
Shift onto your left hip, keeping your back flat to the floor.
Lower your knees to the left side, so that the left knee and thigh lay on the floor.
Place your left hand on your right knee, and pull the right knee down to floor…at the same time your head should be turned to the right, facing your right hand.
Hold for 30 seconds, then slowly switch positions to the other side and repeat.
Lying down back stretch
Upward Dog
Lay face down on the floor, hands palms down underneath your shoulders.
Push your upper torso off the floor, and for an even better stretch, try to keep the knees off the floor as well.
If you can’t just work toward that goal. Also, be sure to reach your forehead upward….don’t shrug your shoulders in this position.
Hold this position for 30 seconds.
Upward Dog
Child’s Pose
Start from the upward dog position discussed previously.
Simply lift the hips off the floor so that you are on your hands and knees, then shift the hips back as you try to touch your butt to your heels.
At the same time, do not move your hands, and let the arms extend in front of you as you shift back onto your heels.
This also works to stretch the shoulders and lats.
Hold for 30 seconds.
Child’s Pose
Seated Spine Stretch
From a seated position with the legs stretched in front of you, bend the left knee, and pull the left foot in toward your inner thigh, and then cross the right foot over the left leg and place the foot flat on the floor to the left of the left leg.
Push your left knee forward a little bit. Try to sit up as straight as possible.
Now, turn to the right, place the back of your left elbow on the outside of your right knee, and place your right hand on the floor behind you.
Straighten up your posture and slowly turn to the right as far as possible and hold for 30 seconds.
Seated spine stretch
Side Stretch
From a standing position, reach over head with both arms, then grab the left wrist with your right hand and lean your body to the right, pulling out and up with the right hand.
Lean as far to the right as possible without bending your knees and hold for 30 seconds. Repeat on other side.
Standing Side Stretch
Dynamic back stretches for golf
The videos below demonstrate dynamic stretches for your back that will help out your golf swing.
I recommend doing each of these for 30 seconds per day.
Over time, you will increase your overall range of motion and this should translate into the ability to develop a longer back swing without compromising your posture and balance.
Final thoughts
Golf is hard, and it is hard on the body.
A truly holistic fitness program for golf will include flexibility and mobility exercises like those discussed above.
I’ve put together what I feel is the most comprehensive golf fitness program you can find.
You can check it out here… Strength and fitness program.
Now, get to work!
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