Warm Up Golf Stretches

A few weeks ago, we covered recovery stretches golfers can use after a round. Since then, many players have started using those same stretches before they play — and that’s where an important distinction needs to be made.

Not all stretching is designed for the same purpose.

What you do before a round should look very different from what you do after.

Morning vs Evening: The Simple Rule

Think about stretching this way:

• Before golf: movement, activation, and dynamic stretching.
• After golf: slower, relaxed recovery-style stretching.

Another helpful comparison:

• Heat = movement (warming the body up).
• Ice = recovery (calming the body down).

Your stretching routine should follow the same logic.

Example 1: Wide-Leg Stretch

For recovery, you might sit in a wide-leg stretch and simply relax into the position.

Before a round, make it active instead:

• Lean forward and come back up.
• Rock side to side.
• Reach toward your feet or out in front.

The goal is movement through the hips, groin, and hamstrings — not just sitting and holding a stretch.

Example 2: Butterfly Stretch

The traditional recovery version looks like this:

• Soles of the feet together.
• Knees relaxed outward.
• Slow hold and breathing.

Before golf, turn it into a dynamic movement:

• Sit upright.
• Pull your heels closer to your body.
• Gently bounce or “flap” the knees.
• Lean forward with a flat back.

The focus is movement and mobility — not forcing extra depth.

Example 3: Spinal Rotation

A common recovery stretch involves lying on your back, dropping both knees to one side, and holding the position.

Before a round, make it dynamic instead:

• Lie on your back.
• Keep your knees together.
• Rock side to side like windshield wipers.

Move slowly and under control to warm up the hips, core, and spine for rotational movement in the golf swing.

Why This Matters for Golfers

Long static stretching before a round can sometimes leave the body feeling sluggish or overly relaxed.

Dynamic movement helps:

• Warm up muscles.
• Improve mobility.
• Activate rotation.
• Prepare the body for the golf swing.

That leads to better movement, improved balance, and more consistency on the course.

Key Takeaways

• Use slow, held stretches after golf for recovery.
• Use dynamic movement before playing.
• Focus on flow and mobility rather than intensity.
• Allow the body to warm up gradually.

Final Thoughts

Stretching is one of the best things golfers can do for their bodies — but timing and intent matter.

Before you play, focus on movement and activation. After you play, slow things down and help the body recover.

Use both approaches consistently, and you’ll feel better, move better, and play better golf.