Want to add 10+ yards to your drives and feel better after every round? It all starts with flexibility. Whether you’re a beginner or scratch golfer, adding the right golf stretches to your routine can seriously improve your swing, reduce stiffness, and keep injuries off the scorecard.

In this post, we’ll break down the seven best golf stretches every golfer should do — before and after a round — to improve mobility, increase power, and play pain-free.

1. Standing Torso Twist (Dynamic Warm-Up)

Muscles Worked: Core, spine, obliques
Why It Matters: Helps you rotate through the swing more fluidly.
How-To: Stand shoulder-width apart, arms out front, and rotate slowly from side to side. 10 reps on each side.

2. Shoulder Circles + Arm Cross Stretch

Muscles Worked: Shoulders, upper back
Why It Matters: Promotes complete shoulder turn and reduces upper-body tension.
How-To: Start with small backward shoulder circles, then cross one arm across your chest and hold for 15 seconds. Switch arms.

3. Hip Flexor Stretch

Muscles Worked: Hips, quads
Why It Matters: This allows for smoother weight transfer and helps maintain proper posture throughout your swing.
How-To: Kneel on one knee, push hips slightly forward, hold for 20–30 seconds. Switch sides.

4. Seated Hamstring Stretch

Muscles Worked: Hamstrings, lower back
Why It Matters: Tight hamstrings restrict your ability to hinge correctly during setup.
How-To: Sit down, extend one leg, and reach toward your toes. Hold for 20 seconds, then switch.

5. Cat-Cow Stretch (Spine Mobility)

Muscles Worked: Lower back, spine
Why It Matters: Enhances spinal flexibility for a better takeaway and follow-through.
How-To: On hands and knees, arch your back (cow), then round it (cat). Repeat for 10 reps.

6. Wrist Flexor & Extensor Stretch

Muscles Worked: Forearms, wrists
Why It Matters: Helps control clubface through impact.
How-To: Extend your arm forward, palm up. Gently pull your fingers back with the opposite hand. Hold 15 seconds. Flip palm down and repeat.

7. Rotational Lunge with Reach

Muscles Worked: Hips, glutes, core
Why It Matters: Great for balance, rotation, and explosiveness.
How-To: Lunge forward, then twist your torso toward your lead leg and reach overhead. 6–8 reps per side.

When Should You Stretch?

• Before the round: Do dynamic stretches (like torso twists, shoulder circles) to warm up.
• After the round, use static stretches (such as hamstring or hip flexor holds) to cool down and recover more quickly.

Final Tips for Success

• Stretch consistently, even on days when you’re not golfing.
• Hold each stretch for at least 20 seconds per muscle group.
• Don’t push into pain. Keep it controlled and relaxed.