Stretching for Golf: Warm Up Better and Move Free

Do you know the difference between stretching and warming up for golf? Many golfers fail to make this distinction, which can inhibit performance and increase injury risk. This guide covers how to build an effective warm-up, the best stretches for mobility, and how to use data to personalize your approach.

Warm-up vs. stretching: what's the difference?

Stretching for golf is very different from warming up your body. At TPI, our philosophy is that you should always warm the body up before stretching any muscle. This can be done simply by making a few slow-motion golf swings, walking some stairs, or doing a few squats—anything to get the heart rate up and the body moving through a complete range of motion.

WHOOP can be quite useful here to monitor your increase in heart rate and Strain. Once you see that heart rate spike, you can then move into more of an active stretching routine.

My favorite form of stretching (after the body is warmed up) is relatively new, but is being used by many of today's elite golfers. It is called ELDOA, which my friend Dan Hellman is an expert on. Incorporating some of these stretches into your program can do amazing things for anyone's range of motion.

Your on-course dynamic warm-up

A dynamic warm-up prepares your body for the specific movements of the golf swing. The goal is to increase your heart rate and activate the key muscle groups you'll use on the course. Perform each of the following movements for 30-60 seconds before your round.

Leg swings (forward and side-to-side)

Hold onto a cart or club for balance and swing one leg forward and backward, then side to side. This opens up your hips and activates your glutes, two critical areas for generating power and stability in your swing.

Torso twists

Stand with your feet shoulder-width apart and hold a club across your shoulders. Gently rotate your torso from side to side, mimicking the rotational movement of your swing. This primes your core and spine for the repetitive twisting motion throughout your round.

Cat-cow

On your hands and knees, arch your back up toward the sky (like a cat), then slowly lower it down, lifting your head. This mobilizes your spine, which is critical for a fluid swing. It also helps release tension in your lower back before you start playing.

Arm circles

Extend your arms out to the sides and make small circles, gradually increasing to larger circles. Reverse direction. This warms up your shoulder joints and prepares them for the overhead and rotational demands of the golf swing.

Essential post-round stretches for mobility

After your round is the ideal time for static stretching. Your muscles are warm, and holding stretches can help improve your range of motion over time. Hold each stretch for 30 seconds, focusing on a gentle pull without pain.

Seated piriformis stretch

While sitting in a chair, cross one ankle over the opposite knee. Gently press down on the bent knee until you feel a stretch in your glute and hip. This helps with hip rotation, a key component of a powerful and consistent swing.

Doorway chest stretch

Stand in a doorway and place your forearms on the frame, with your elbows slightly below shoulder height. Step forward until you feel a stretch across your chest and the front of your shoulders. This counteracts the forward posture many golfers develop and opens up the chest for better rotation.

Kneeling hip flexor stretch

Kneel on one knee (use a towel for comfort) with your other foot forward. Gently push your hips forward until you feel a stretch in the front of your hip. This is crucial for golfers who sit often, as tight hip flexors can limit your ability to rotate through the ball.

Hamstring stretch

Sit on the ground with one leg extended and the other bent inward. Reach toward your toes on the extended leg, keeping your back straight. This stretch improves flexibility in the back of your legs, which supports a more athletic posture at address.

Thoracic spine rotation

Lie on your side with your knees bent at 90 degrees. Extend your arms in front of you, then slowly rotate your top arm open, following it with your eyes. This stretch targets the mid-back, a critical area for rotational mobility in the golf swing.

Use data to guide your routine

Your body is unique, and your preparation should be too. WHOOP provides personalized data to help you understand what your body needs. During your dynamic warm-up, you can monitor your heart rate in the WHOOP app to ensure it's elevated, confirming your body is ready for activity.

Your daily Recovery score can also guide your approach. On a high Recovery day, you might push your range of motion a bit more in your post-round stretches. On a low Recovery day, you may opt for lighter, more gentle movements to promote healing without adding unnecessary stress.

Build a routine that lasts

Consistency is the key to unlocking better movement and a more powerful golf swing. By integrating a smart warm-up before you play and a dedicated stretching routine after, you invest in both your immediate performance and your long-term ability to enjoy the game. Pairing these movements with the physiological feedback from WHOOP helps you build a routine that's perfectly tuned to your body's needs.

More from TPI Co-Founder Dave Phillips: 4 Best Exercises to Strengthen Your Golf Game and Getting Back to Golf: A Great Form of Exercise Right Now.

Frequently asked questions about stretching for golf

How long should I hold a static stretch?

For post-round static stretching, aim to hold each stretch for 20-30 seconds. This provides enough time for the muscle to relax and lengthen without over-stressing it. Repeat each stretch 2-3 times for maximum benefit.

Should stretching feel painful?

No. You should feel a gentle pulling or tension, but never sharp or shooting pain. If you feel pain, ease up on the stretch.

How often should I do these stretching routines?

Perform the dynamic warm-up before every round of golf or practice session. The post-round static stretches can be done after every round, or even on off-days to maintain flexibility. Consistency is more important than intensity when it comes to long-term mobility gains.