How to Improve Your Game with the Perfect Golf Stretching Routine

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As with any sport, stretching before each round is of utmost importance for golfers who want to see overall improvement in their performance on the links. Randy Myers, golf fitness expert and director of fitness at Sea Island Resorts, developed the following stretching routine for golfers using the True Stretch for Golf, the first outdoor stretch station on the market and answers some of the most frequently asked questions about stretching for golf.

Q. What is the number one reason someone should stretch before they golf?
A. Proper stretching will yield positive results quickly, including a more fluid swing. The best golfers in the world stretch with a trainer before and after each round.

Q. How does stretching before a golf game prevent injuries?
A. It helps reduce injuries, back injuries in particular, by allowing the muscles to become more elongated and providing a more efficient warm-up and cool-down.

Q. With all these benefits, why are many golfers still not stretching before their game?

A. For most, it comes down to a lack of knowledge about exactly how to stretch properly. They have never had the luxury of a trainer showing them proper stretching exercises -- until now.

Q. What makes the True Stretch ideal for stretching before golf?
A. The specially designed Golf Placard takes the guesswork out of stretching by illustrating the most effective stretches that each golfer can customize to suit their level of flexibility.

Q. How did you select the stretches illustrated on the True Stretch golf placard?
A. When developing the placard with True Fitness, I based the stretches on my experience training both tour players and recreational golfers and focused on stretches for rotational flexibility and good alignment. This is the same stretching routine I use with players such as Davis Love III, Gary Player and Morgan Pressel.

Beginning Your Stretching Routine
As with any exercise program, before you begin a new stretching routine, you should consult with physician or trainer and make sure you understand what you are doing. There are several keys to understand golf training: 1) Stretches will vary between rotation, linear and angular positions; 2) Focus on breathing and tempo and hold each stretch about the equivalent of one deep breath.

First up: Back and Torso Stretches

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Stretch 1: Upper Back

This stretch improves your golf posture for better position at address.

• Stand facing the side of the True Stretch

• Extend your arms and grab crossbar above shoulder height

• Push your head down between your arms and keep your legs straight

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Stretch 2: Middle Back

This stretches the muscles used in the back swing and through swing.

• Stand facing out of the True Stretch

• Turn shoulders 90 degrees and grab the crossbars directly out from the shoulders

• Keeping your arms straight, slowly lean forward, keeping your head directly between your feet

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Stretch 3: Lower Back

This is a great stretch for decompression of the spine. It warms up the back and hips for the front nine.

• Stand facing into the True Stretch

• Bend at the waist and grab the crossbar at knee level

• Push both arms straight while bending your knees
Next up: Lower Body Stretches

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Stretch 4: Hips and Thighs

This is a key stretch to maximize hip speed and leg stability.

• Stand facing out of the True Stretch

• Bend one knee and place your foot on the platform

• Grab the crossbar above shoulder height and push your torso forward slowly

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Stretch 5: Hamstring Rotation

This stretch keeps the hamstrings flexible so you can rotate your upper body without coming out of your posture.

• Stand facing into the True Stretch

• Lift one leg forward onto the platform

• Rotate your upper body in the direction of the foot that is elevated

• Keep your arms straight and your chin up

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Stretch 6: Heels and Calves

This stretch levels out the muscles in your lower legs so you can distribute your weight evenly.

• Stand facing into the True Stretch

• Keep your toes on the platform while you raise and lower your heels

• Grab the crossbar at shoulder height for support

Next up: Upper Body Stretches

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Stretch 7: Chest

This stretch lengthens the muscles in your chest and Shoulders and keeps the upper body loose and flexible

• Stand facing into the True Stretch

• Grab the front crossbar at chest height

• Slowly lean forward into the True Stretch while bending your arms

• Just like a vertical pushup, bend and extend your arms several times to stretch the chest muscles

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Stretch 8: Shoulder

This is the best stretch for keeping your arms fully extended in the backswing and through swing.

• Stand facing out of the True Stretch

• Reach back and grab a crossbar at shoulder height

• Keep your body square to the platform while slowly rotating away from the arm that is extended

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Stretch 9: Full Body

This stretch warms up the whole body and relaxes your muscles for maximum performance.

• Stand facing into the True Stretch

• Grab the crossbars above shoulder height and slowly stretch back while bending your arms

• Keep bending your knees until your arms are straight and the spine is elongated

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By completing this stretching program using the True Stretch before each game, you will see immediate results in your overall golfing performance.

Again, remember to consult with your physician or trainer before you begin and allow yourself ample time to stretch properly.

About Randy Myers
Randy Myers is the Director of Fitness at Sea Island Resorts. Myers has created golf specific exercise programs for thousands of golfers including Davis Love III, Gary Player and Morgan Pressel. In May 1999 was named "Golf's Top Fitness Trainer," by Golf Digest Magazine. He is also a professional advisor to Golf Digest and is on the advisory board of the Titleist Performance Institute. RandyMyers@Seaisland.com