Stretches for Golfers: Better Rotation in 5 Minutes
Stretches for golfers to improve rotation and comfort: thoracic spine, hips, shoulders, hamstrings and wrists, with a pre-round warm-up and post-round routine.
By Ayoub Farid · · 2 min read
The golf swing is a rotation sport played in a bent-over posture. It asks a lot of your upper back, hips and shoulders, and many golfers feel it in their lower back when those areas are stiff. Good rotation mostly comes from the upper back and hips, not the lower back.
What golfers need
- Thoracic (upper back) rotation.
- Hip rotation, especially internal rotation of the lead hip.
- Shoulder mobility for the backswing.
- Hamstrings for the address posture.
- Wrists and forearms for grip and impact.
Pre-round warm-up (5 minutes)
- Brisk walk to the first tee or around the range: 1–2 min.
- Torso twists, club across shoulders: 10 per side.
- Arm circles: 10 forward, 10 back.
- Walking lunge with a twist: 5 per side.
- Leg swings: 10 per leg.
- Wrist circles: 10 each way.
- Half swings, building to full.
Post-round or daily routine (5 minutes)
1. Thread the needle (30 s per side)
Upper back rotation. See thread the needle.
2. 90/90 hip stretch (30 s per side)
Hip rotation in both directions. See 90/90 hip stretch.
3. Supine spinal twist (30 s per side)
Gentle lower back relief. See supine spinal twist.
4. Cross-body shoulder stretch (20 s per side)
Back of the shoulder.
5. Standing hamstring stretch (30 s per side)
6. Wrist flexor and extensor stretches (15 s each)
See wrist stretches.
Golfers and back pain
When the upper back and hips don't rotate well, the lower back often takes over. Improving rotation above and below it can help. If back pain is persistent, see a professional. Read stretches for lower back pain.
Older golfers
Daily gentle stretching plus balance work keeps rotation and stability for longer. See stretching for seniors.
Do it with Suppl
Suppl's library has the rotation and shoulder stretches golfers need: thread the needle, 90/90, supine twist, torso twists, cross-body shoulder stretch and wrist stretches. The Full Body Flexibility routine (about 4 minutes) makes a good daily base.
A 60-second between-holes reset
On the course, waiting on a tee box is a good time for a mini reset: club across your shoulders for 5 slow rotations each way, a standing hip flexor stretch for 15 seconds per side, and a few wrist circles. It keeps you warm between shots, especially on cold mornings, and helps your swing feel the same on the 15th hole as it did on the first.
Frequently asked questions
What stretches should golfers do before a round?
Dynamic ones: torso twists, arm circles, lunges with twist, leg swings.
Can stretching add distance to my drive?
Better rotation may help your swing mechanics; it's one factor among many.
How often should golfers stretch?
Daily for a few minutes, plus a warm-up before every round.
Why does my lower back hurt after golf?
Often limited upper back or hip rotation. Persistent pain needs assessment.