Par Four Perfect Stretches for Golfers: Golf Stretching Exercises

With golfing season right around the corner, you wanna make sure you’re ready to get that hole in one! You may not think there is much correlation between stretching and golf, but finding the best stretches can drastically improve your golf game. Whether you have tightness, discomfort, or pain in your back, shoulder, or hips, stretching exercises will help to relieve this. The Kika Method, our patented assisted stretching method, will help you to improve your golf swing, backswing, range of motion, and any strength training or golf exercises you are doing.  Once this back pain and overall pain in your muscle groups is gone, you will see your score lower and your game improves. Below are four stretches from The Kika Method, modified so you can do them at home, to go pick up that gold club and get on your top golf game! Before any golf game or practice, you should warm-up and do these golf stretches we have provided. Golf stretching the Kika way will reduce injury and pain, and improve the game!

Shoulder Opener 

Are you feeling restricted in your shoulders, neck or chest? You may need to open the muscles surrounding your shoulder. This upper body and shoulder stretch will give you a much larger range of motion. 

  1. To do this modified Kika Stretch, get into the starting position by finding a doorway that you can use.
  2. You will stand in the middle of the doorway, in line with the frame. 
  3. Place one arm at a ninety degree angle upwards, resting your right hand against the frame of the door. 
  4. If this is not enough of a stretch, adjust your stance by shifting forward slightly until it feels adequate.
  5.  Hold for 15-30 seconds, and then switch to the opposite side.

Spinal Twist

Have you ever felt like your swing doesn’t have the range it could? This may be because the muscles surrounding your spine are tense. This can affect your game more than you think, so it is important that you focus on releasing this tension. The spinal twist is a great back stretch, opening your lower back, upper back, upper body, and your chest. 

  1. Begin by lying on your back, with both legs extended straight out, and your arms out in a T for the starting position. 
  2. Pick your right leg up to a ninety degree angle, parallel to the ceiling and place your left hand on your right knee. 
  3. Slowly twist your right leg to the left side of your body, while turning your head to the right. 
  4. Make sure to stop when you feel a light stretch, and ease slowly into a deeper stretch.
  5.  Allow gravity to pull your knee towards the floor, while keeping your right arm and both shoulders on the floor. 
  6. Hold for 15-30 seconds and repeat on the opposite side.

Criss-Cross Hip Opener

You may be feeling pain or tightness in your back or glutes, but not know exactly where it is coming from. There is a good chance that this pain is actually coming from tight hips. This stretch is great for releasing the hips, hamstrings, lower back, and lower body. 

  1. For the starting position, begin by sitting straight up, legs criss-cross, with the right leg in front. 
  2. Place your hands in front of you, and walk your hands forward, making sure to keep your hips on the floor. 
  3. Stop when you feel a stretch in your hips, legs, or back. 
  4.  Hold this position for 15-30 seconds and repeat on the opposite side.  

Child’s Pose 

A good way to release the shoulders, back, and hips, is to relax in a child’s pose. This position is both a recovery and a stretch. Child’s pose is a great stretch for the low back, and can release other parts of the body as well, like the hips, shoulders, and quads. 

  1. Begin by sitting on your knees, sitting straight up in the starting position. 
  2. Slowly slide your hands forward along the floor, while keeping your hips as close to your feet as possible.
  3. Remain in this position for 30-45 seconds, allowing your muscles to release and relax in it.

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