Today we a guest post from my good friend Rob over at Signum Golf discussing some of his favorite stretches to help improve your flexibility for the course.
As a Doctorate and practicing physical therapist myself, I have worked with a ton of golfers with limited in their shoulders as well as hamstrings and back all the time.
This post is just a few that we have pulled out from Rob’s popular blog on shoulder stretches for the course and back stretches for golf.
If you feel like you need a bit more 1-on-1 attention, our online personal training program here at Hudson River is a great fit for you.
Now, let’s get started
Let’s start off with the child’s pose which targets the shoulders as well as the back
- Set up by laying face down on the floor with your butt on your heels.
- Your knees are out wide while your big toes are together.
- Your head and torso are in a straight line.
- Stretch your arms out so that your palms are flat on the floor.
- Let yourself sink into the pose.
Moving along to an upper back and shoulder stretch called the Rombo
- Sit on the floor, on your knees, and bend your arms so they form 90 degree angles in front of you.
- Place one elbow on top of the other as showing in the picture.
- To increase the stretch, raise both arms up until you feel a sticking point.
- Hold for 1-2 minutes before switching sides.
This is a great stretch to improve your rotational flexibility. It targets the shoulders, thoracic and even hips.
- Lay face down on the floor.
- Stretch your arms stretched out to the side.
- Wrap one leg up and behind your other leg as shown in the picture while keeping your palms on the floor.
- Hold for 1-2 minutes before switching sides
- You will need a pull-up bar for stretch. It really opens up the shoulders and back.
- Set up as you would a pull up with your hands about shoulder-width apart on the bar.
- Feel free to se an overhand or underhand grip.
- Hang from the bar and let gravity do its work.
- If that is too intense or you lack the necessary strength, you can gently place your feet or toes on the floor.
Banded Lat stretch
Despite the name, you will feel this stretch in your shoulders, chest, and even your bicep. It will help you open up so that you can set the club in a better position at the top.
- Loop a band around a pull-up bar or similar structure.
- Put your hand through the loop of the band and keep your palm face up.
- Try to relax your arm as you bend at the hips and keep the back straight.
- Let your chest sink to the floor as the band does all the work
Shoulder External Rotation Stretch
Shoulder external rotation is important so that you can set the club in a proper position at the top of the backswing. This one will help open you up so you can do sp.
- Grasp the end of a PVC pipe about 10-12 inches from the end. Or you can use a long iron and grab the club right where the grip meets the shaft.
- Rotate the stick or golf club away from your body.
- As you rotate it, focus on keeping your elbow pointing forward with your upper arm parallel to the ground.
- With your other arm, reach underneath and grab the club/PVC as shown in the picture.
- Gently pull so you feel the stretch in your shoulder.
- Repeat on the other side.
- Set up sitting against a wall and legs spread out in a V shape.
- Raise one hand overhead.
- Gently Lean to the side that is opposite of the raised hand.
- As you open up, let yourself fall into the stretch.
Banded Upper Back Stretch
Here we have another upper back and thoracic rotational stretch. You will need a band.
- Loop a band around a support structure at about shoulder height.
- Put your hand through the loop of the band and grab the band.
- Rotate away from the band letting your arm relax.
- Keep your arm straight and let the band do the work.
Moving onto some lower body stretches, the butterfly is great for flexibility in the adductors, groin, lower back, and hips.
- Setup by sitting on the ground with your torso upright.
- Place the soles of your feet together.
- Push your knees out and down.
- Inch your feet as close to your body as comfortable.
- Sit in the stretch.
- You can intensify the stretch by letting your torso sink towards your feet.
- To perform the V-sit, set up on the floor with your legs straight and spread as far apart as possible.
- Stretch your arms out in front placing your hands on the floor.
- If you can touch your chest to the floor that is Awesome!. But most may have trouble so just simply let your torso sink to the ground.
Thread the Needle
- Begin on your hands and knees.
- To get into the position, slide one arm (i.e. right arm) underneath your opposite arm (i.e.left arm) with your palm facing up.
- Let your right shoulder come all the way down to the mat.
- Rest your right ear and cheek on the floor, then gaze toward your left.
- You will feel this stretch mostly in the upper back and neck area.
Wall Candle with a Twist
To finish it off we have on more thoracic rotational stretch. The wall candle with a twist can be a bit intense so make sure you feel comfortable.
- Set up with your butt in the corner of the floor and wall.
- Your back will be on the floor with your legs extended up the wall.
- Point your toes down.
- Keep your arms straight out to the side as your palms face upward.
- Then let your legs rotate to one side as far as you feel comfortable.
- You will really feel this rotational golf stretch in the lower back.
Well, there you have it! We hope you found this valuable.
If you need more help with your fitness for the golf course, one of our online training programs may be a great fit. Please reach out!