29 EFFECTIVE BACK STRETCHES FOR GOLF (2021 COMPLETE GUIDE)

In this post on back stretches for golf, we are going to give you the most effective ones we know of.

This list includes stretches for your upper and lower back as well as rotational stretches.

Many of these stretches are included in our

full Golf Workout Program AND

At Home Golf Workout Program.

At the bottom of this post is also a downloadable PDF with 5 days worth of stretching routines for your golf game.

Without further ado, let’s dive right in.

Contents

Chapter 1
Upper Back Stretches for Golf

Chapter 2
Lower Back Stretches

Chapter 3 Rotational Back Stretches for Golfers

Chapter 3
Rotational Stretches

Bonus
Download this list for free

Chapter 1

Upper Back Stretches for Golf

Let’s start with some upper back stretches.

These will help improve flexibility in the rhomboids, lats, traps, and rear delts.

They are also great before or after an upper-body workout.

Let’s review

Chapter 1 - Hip Flexibility in the golf swing

1) Child’s Pose

The child’s pose stretches the muscles in the upper back, lower back, and arms.

To perform the child’s pose you will begin face down on the floor with your butt on your heels.
Your head is in line with your torso.
Stretch your arms out palms flat on the floor.
Try to keep your palms on the ground.
The head is neutral.
This is a great stretch if you are doing one of our back exercises for your golf game.

2) Rainbow Stretch

The rainbow stretch targets many muscles groups including the arms, upper back, shoulders as well as the side of your torso and groin.

To perform the rainbow stretch begin by sitting on the ground with your back against the wall.
Your legs will be out in a V shape.
Raise one hand overhead and lean towards the opposite side.
Relax as you let yourself fall to the side.

Side Lying Internal Hip Rotation Holds

Begin by lying on the ground on your side.
With your knees together, internally rotate the leg that is face up.
Hold for a 2 second count each rep.

3) Wall Hinge

The wall hinge targets the muscles in your upper back and shoulders that you use in the golf swing.

Start an arms distance from the wall with your hands flat against the wall.
Hinge at the hips letting your chest face the ground.
Maintain a nice lumbar curve and feel as if your chest is sinking towards the floor.

4) Archer Arms with Saddle Legs

Sit on the floor with your butt on your ankles and your knees out wide.
The chest is nice and tall.
Reach one hand up to the ceiling and the other hand down by your side.
Grasp both hands behind your back.
If you don’t quite have the flexibility to join your hands behind your back you can use a towel grasping one end in each hand.

5) Pass Thrus

Hold your driver or a PVC pipe with both arms straight, elbows locked out and your grip wide as possible.
Actively pull the driver or PVC pipe apart as if you were trying to tear it in two parts.
Keeping your arms straight, loop them over the top of your body and then touch your back with the PVC or driver.
If the movement is easy, then inch your hands in closer with each pass.
Continue to move them in until you can barely pass over the top. That’s your sticking point.

6) Rombo Stretch

The rombo stretch is great for the upper back and the shoulders.

Bend your arms so your arms form 90 degree angles in front of you.
Place one elbow in the elbow crease of the other.
To get a more intense stretch raise both arms up to the ceiling.

7) Seated Wall Slides

Sit against a wall with your lower and upper back flat against the wall.
Legs are straight out in in front of your.
Raise your arms so they are against the wall with the triceps parallel to the floor and the arms forming 90 degree angles.
From here, slide the back of your hands up against the wall keeping your back and arms against the wall as well.
Finish with your arms overhead as close together as your flexibility will allow you.

8) Self Hug Stretch

This one is a simple stretch for the upper back.

Simply sit on the ground in a saddle position.
Reach your arms around your body in a self hugging motion.
Hold the position for 1-2 minutes before reversing sides.

9) Wall Twist

This one is a simple stretch for the upper back.

Simply sit on the ground in a saddle position.
Reach your arms around your body in a self hugging motion.
Hold the position for 1-2 minutes before reversing sides.

10) Banded Lat Stretch

The banded lat stretch helps improve flexibility in the lats and upper back.

Start by looping a band on a pull up bar at eye level or higher.
Place your hand through the loop of the band with your palm face up.
Relax your arm, hinge at the hip and let your chest drop to the floor to feel the stretch in your upper back.

11) Banded Upper Back Stretch

The banded upper back stretch improves flexibility in the upper back and will help with the rotation of your golf swing.

Start by looping the band around a support structure at about shoulder height.
Place your hand through the loop of the band and grasp the band.
Gently rotate away from the band letting your arm relax.
Let the band do all the work.

Chapter 2

Lower Back Stretches for Golf

Ok let’s move into the lower back.

These stretches will help your flexibility and may also alleviate some back pain.

Let’s review.

12) Butterfly

The butterfly stretch is great for improving flexibility in the adductors, groin, lower back and hips.

To perform the butterfly you will begin by sitting on the ground with your torso upright.
Bring the soles of your feet together.
Knees are push outwards and downwards.
The back is kept straight

13) Hamstring Stretch

The hamstring stretch targets the muscles in the lower back as well as the hamstrings.

To perform you will be in a seated position on the floor with your legs together and out straight.
Then simply let your chest sink into your thighs.
Your back should curl up and relax.
Try to reach for your feet but if you dont have the flexibility simply reach for your shins or thighs.

14) Standing Forward Bend

The standing forward bend targets the muscles in the hamstrings and lower back.

To perform simply stand tall with legs extended then bend from your hips letting your back roll.
If you can hold the bottom of your toes that’s great but if you don’t have the flexibility that’s fine.
Simply relax and let yourself fall into the position.

15) Sumo Squat

The sumo squat is included in our list of hip stretches for golfers. It’s also harder than it looks and helps with flexibility in the hips, hamstrings, groin, mid and low back.

You will simply sit at the bottom of your squat.
Focus on keeping your weight in your heels and chest up.
Knees should be in line with the toes, elbows inside the knees pushing them out.
Let the lower back relax and even round.
This can be a difficult position to hold at first so feel free to come out of it for a little break before continuing.

16) V-Sit Stretch

The wall V-Stretch improves flexibility in the lower back as well as groin and hips.

To perform place your butt in the corner of the wall and floor.
Legs will be stretched up the wall in a V-pattern and arms out straight to your side.
Let your legs fall to the side.
Head is flat on the ground. Be careful coming out of this pose.

17) Wall Candle

The V-Sit targets the muscles in the groin, hips, lower back and thighs.

Begin by sitting on the floor.
Legs straight and spread as far apart as possible.
Stretch your arms out in front of your body letting your chest fall to the floor.
If your chest can touch the floor that’s great but for many of us you just want to feel as if you are sinking to the ground.

18) Wall V-Stretch

The wall V-Stretch improves flexibility in the lower back as well as groin and hips.

To perform place your butt in the corner of the wall and floor.
Legs will be stretched up the wall in a V-pattern and arms out straight to your side.
Let your legs fall to the side.
Head is flat on the ground. Be careful coming out of this pose.

19) Half Split

Start with one knee on the floor and one leg extended in front of you.
You may want to place your hand on an object for support.
Then simply bend forward over the leg that is extended.
You will feel this stretch in the lower back as well as the hamstrings.

20) Downward Dog

The downward dog is an active stretch because you will be pushing through your feet and hands.

Begin on your hands and knees.
Spread your fingers wide and press firmly through your palms as you tuck your toes and lift your knees off the floor.
Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you.
Gently begin to straighten your legs, but do not lock your knees.
Bring your body into the shape of an “A.”

Chapter 3

Rotational Back Stretches for Golf

Now let’s move onto some more rotational stretches for your back.

Use these as part of your daily stretching routine. Or you can use them before you hit the course.

Either way, they should help you add some clubhead speed and a few yards to your game.

Let’s dive in.

21) Thread the Needle

Begin on your hands and knees.
Start by sliding one arm (i.e. right arm) underneath your opposite arm (i.e.left arm) with your palm facing up.
Let your right shoulder come all the way down to the mat.
Rest your right ear and cheek on the mat, then gaze toward your left.
You will feel this stretch mostly in the upper back and neck area.

22) Supine Twist

The supine twist targets the muscles in the lower and mid-back.

Start by lying face-up on the floor.
You will start by lifting and bending one leg to a 90 degree angle.
Let the leg that is bent fall over to the opposite side.
For example, if you are starting on the left leg you will rotate your trunk and let it fall to the right side.
If you feel comfortable turn your head the opposite direction.

23) Reverse Scorpion

Begin by lying on your back with your arms out wide.
Bring one extended leg up in the air and let that same leg fall over to the opposite side.
You will really feel this rotational golf stretch in the lower back.

24) Reverse Scorpion with Band

This is similar to the reverse scorpion but you will wrap a band around the arch of one foot.

Begin by sitting on the ground and wrap a band underneath the arch of your right foot.
Grasp the band in your opposite hand or left foot.
Lie face up on the ground and extend your leg up.
Hold the band and let the leg that is extended drape over to the opposite side.

25) Seated Piriformis Stretch

The seated piriformis stretch is also going to give you a great stretch in the IT bands and glutes.

Start by sitting on the ground with both legs extended.
Cross one leg over the other.
Gently pull the knee towards your torso while keeping your back straight.
Hold for a set amount of time before repeating on the other side.

26) Roll Over V-Sit

This stretch is a dynamic movement as you will be in constant motion but it is great for stretching out the upper and lower back as well as the hamstrings.

Begin by sitting on the ground with your legs out in a V.
You will then roll back as far as you feel comfortable without putting weight on your neck.
Next, roll forward to the starting position forming the V shape with your legs adding a stretch down the middle.

27) Scorpion

The scorpion is a rotational stretch for the back that also targets the hips.

Begin by laying face down on the ground with your arms stretched out to your side.
Wrap one leg behind your body while keeping both hands down on the floor.
Hold and perform on each side.

28) Wall Candle with a Twist

The wall candle with a twist is a bit advanced so make sure you feel comfortable.

Set up similar to a wall candle with your butt in the corner of the floor and wall.
Your back will be on the floor while your legs are extended up the wall.
Toes are pointed down.
Arms are out straight to your sides with palms facing upward.
From here, simply let your legs rotate to one side as far as you feel comfortable.
You will really feel this rotational golf stretch in the lower back.

29) Bent Over Rotational Stick Stretch

I first saw Jamie Greaves of JG Golf Fitness perform this. In this tutorial we use a simple PVC pipe. If you have a long alignment stick that will work as well.

For a right handed golfer, you will place the stick outside your right foot.
Reach across your body and grasp the stick with your left hand at a little below shoulder level.
Hinge at the hips and let your chest drop to the floor.
Repeat on both sides.

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