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Get Ready for 18-Holes with These Pre-Game Golf Stretches

If your only prep for the course is a few practice swings in the parking lot, you're not setting yourself up for your best game.

To improve your par and keep your body lose and pain-free, you need to incorporate some golf stretches into your pre-game. The pros know that the secret to an excellent game from the first hole to the 18th is to get the muscles ready for action before you hit the green.

Golf warm-up exercises don't have to take a lot of time out of your morning game to be effective. Read on to find out how you can incorporate a few stretches and improve your swing!

Torso Stretches

To make sure your torso is limber and smooth on your follow-through, practice these torso rotation stretches. They're simple enough to do standing up just before your game.

Hook your arms around your club behind your back, so the club is sideways and braced against you. Rotate your torso and head to one side, holding for 30 seconds once you feel a stretch. Afterward switch to the other side, repeating a few times each way.

Standing Hip Stretches

This stretch is popular with golfers for a reason. It really loosens up the hips and prepares you for a solid stance.

Place both of your hands on your club for balance. Cross the right ankle on the outside of your left knee, then gently begin to bend that knee.

Inhaling as you bend, sit back as if you are about to sit in a chair. Move your chest toward your shin to lengthen the stretch, rolling your shoulder blades together. Hold for 10 seconds, then repeat on both sides.

Pelvic Tilt Stretches

Pelvic control helps strengthen and protect your lower back through your abdominal muscles. Avoid lower back pain by trying this stretch before you play.

Fold your arms over your chest and exhale, pulling your belly button in toward the spine with your abdominals. Tilt your tailbone forward under your pelvis, holding the position for a few seconds. Inhale as you release back to starting position, and repeat on exhale.


Squats are great for your legs and glutes, which are essential to a strong golf swing. They also get your blood flowing and increase your heart rate.

Stand with your feet at shoulder distance apart. With your head up, sink back toward your heels while flexing the hips and knees. Aim for a 90-degree angle or less at the bottom of the squat.

Don't allow your knees to drift in front of the toes. It's more important to maintain the proper squat than it is to get as low as possible. Hold the stretch for a second or two before standing, and repeat 8-10 times.

Don't Neglect Your Golf Stretches!

To get the most out of your game and avoid injury, it's essential to get your body ready for the activities ahead. Especially for those who only play a few times a month, warming up your muscles with golf stretches can make a huge difference in your performance levels.

Take after the pros and get your prep work in before you hit the first hole. Instead of hitting your stride at the third, you'll be ready to go from the first tee.

If you're looking for an excellent course for your next golf outing, visit Metrowest Golf Club — the premier golf course in Orlando.