Top five stretches to prevent golf injury

Whether you’re an avid golfer or just getting out on the course for the first time this year, it’s important to stretch the new muscles you’ll be using, especially the shoulders, hips and back.

Low back pain, hip pain, shoulder pain and golfer’s elbow are all common side effects of not being prepared for golf, but by practising these stretches you can improve your spinal mobility and gain better core strength.

Five stretches for golfers: 

1. This exercise will help wake up the lower limb and pelvic stabilising muscles as well as stimulate your ability to balance on a single leg, both important in preparing the lower half of the body prior to the golf swing.


Grip club lightly with both hands, and stand tall with arms out to 90. Keep the shoulders down and back. Standing on the left leg with right leg out in front, slowly bend at the knee and hip, keeping the weight more through the heel of the foot than the toes.

Imagine you’re trying to sit down on a chair. Try to keep the hip, knee and foot in a straight line and the kneecap behind the toes. Hold this position for 3-5 seconds then straighten the leg. Repeat five times, then change legs.


2. Maintain a “long” spine and stretch over to your left side. Hold for 20 seconds and repeat three times.


3. Thoracic rotations with single leg weight transfer

IMG_1871 IMG_1872

Keep your back upright. “Set” shoulder blades down and back and have a light grip on club. Make rhythmical turns, aiming the elbow toward the opposite knee. Repeat 10 times in each direction and five times after nine holes.

4. This is a thoracic and lower back stretch for the right-handed golfer.


Hold your arms outstretched with a “long” spine.

5. Extend the back leg behind you a little to feel a stretch to the front of the hip, as well as the right side of the trunk.


Newcastle Sports Injury Clinic offers a Golf Screening service. Our physiotherapists, who specialise in golf, can help to identify physical limitations in golfers’ body and swing, correct postural muscle imbalances and integrate your body mechanics with your specific swing pattern – ultimately, preventing golf injury and reducing your handicap!

Wondering what to eat to maintain an adequate energy level throughout nine or eighteen holes? Here is some great advice on golf nutrition. 

For more personalised advice on golf stretches, or if you’re experiencing pain or facing an injury, contact us