Post-Round Stretches for Golfers

Do you stretch after playing golf?

Post-round stretching is just as important as your dynamic warm up.  The goals of these static stretches are to decrease stiffness, prevent soreness and increase golf flexibility.

Let’s first review: What’s the difference between static and dynamic stretching?

Static stretching is when the muscle is taken to a point of mild stretch and held for 20-30 seconds.  This should not be considered your warm up.  Static stretching is to be done following your round of golf—before you get home and head to the couch for the rest of the day!  Static stretching helps increase range of motion but does not warm you up.  We want to perform static stretches on warm muscles after the activity to help with recovery.

On the other hand, dynamic stretching is to be done before your round of golf.  It helps to increase range of motion while increasing blood flow and core temperature.  Dynamic exercises involve active movements that are sport-specific.  This means that exercises done before golf will use muscles and motions similar to the golf swing.  A dynamic golf warm up will be different than a dynamic warm up for running or skiing or any other physical activity.

In case you missed it, you can check out my Dynamic Golf Warm Up here.

Post Round Stretches for Golfers

The muscle is taken to a point of mild stretch and held for 20-30 seconds.  Perform 2-3 repetitions of each exercise.  Do not perform any exercise that causes or increases pain.

Standing Quad Stretch

In your left hand, hold the club upside down with the grip end planted firmly on the ground.  Stand on your left leg and grab your right foot/ankle with your right hand.  Try to keep your right knee directly underneath you.  Hold 20-30 seconds.  Repeat on the other leg.

Standing Hamstring Stretch

Hold the club upside down with the grip end planted firmly on the ground.  Stand on your left leg and place your right foot onto your golf cart or another elevated stable surface.  Hinge forward into the stretch until you feel a stretch in your hamstrings.  Hold 20-30 seconds.  Repeat on the other leg.

Bent Leg Calf Stretch

Hold the club upside down with the grip end planted firmly on the ground.  Step back with your right foot.  Keep your right heel planted firmly on the ground and slowly bend your back knee.  Hold 20-30 seconds.  Repeat with the other leg.

Standing Figure 4 Stretch

Hold the club upside down with the grip end planted firmly on the ground.  Cross your right leg, resting your right ankle just above the left knee.  Slowly sit back into your imaginary chair until your feel a stretch in your piriformis.  Important: Keep your back straight, do not hunch forward.  Hold 20-30 seconds.  Repeat with the other leg.  (Can also be done seated.)

Standing Prayer Stretch

Hold the club upside down with the grip end planted firmly on the ground.  You can also use your golf cart or higher stable surface.  Sit back into your heels, hinging at the hips until you feel a stretch in your shoulders and lat muscles.  Hold 20-30 seconds.

Wrist Extension Stretch

Grab your right hand with your left hand.  Extend your wrist bringing your finger nails toward your forearm until you feel a mild stretch.  Slowly extend your elbow.  Hold 20-30 seconds.  Repeat on the other arm.

Wrist Flexion Stretch

Grab your right hand with your left hand.  Flex your wrist bringing your finger pads towards your forearm until you feel a mild stretch.  Slowly extend your elbow.  Hold 20-30 seconds.  Repeat on the other arm.