Stretching and Foam Rolling for Golfers
Golf asks a lot of the body: rotation through the spine, power from the hips and legs, and endurance in the feet and calves as you walk the course. Stretching and foam rolling together can help golfers maintain better mobility, improve comfort during and after a round, and potentially reduce the risk of overuse aches in areas like the low back, hips, and shoulders. You do not need to be a pro to benefit; even casual golfers can feel the difference from a simple routine.
Many golfers have tight hip flexors, glutes, and thoracic spine from both the golf swing and everyday sitting. When these areas are stiff, the body often compensates by overworking the low back or knees. Foam rolling helps release tension in the big muscle groups that drive the swing, while stretching reinforces that new mobility and encourages more balanced movement patterns. This can translate to a smoother, more comfortable swing and less soreness later.
Pre‑round, the goal is to wake up the muscles and create enough mobility to rotate easily without forcing it. Post‑round, the focus shifts to unwinding and restoring length to muscles that have worked hard with repeated swings and walking. A few minutes of rolling and stretching before and after a round can add up to significant relief over a season, especially for golfers in their 40s, 50s, and 60s who want to keep enjoying the game for years.
Simple Stretches for Golfers (No Props)
Standing Torso Rotation
Stand tall with feet hip‑width apart, lightly clasp hands in front of the chest. Rotate the torso gently side to side, keeping the hips mostly forward, 8–10 times each way.Hip Hinge Hamstring Stretch
Place one heel slightly forward, toes up, and hinge at the hips with a long spine until you feel a stretch in the back of the front leg. Hold 20–30 seconds per side.Standing Hip Flexor Stretch
Step one foot back into a short lunge stance, bend the front knee, and gently tuck the tailbone under, feeling the front of the hip on the back leg. Hold 20–30 seconds per side.Cross‑Body Shoulder Stretch
Bring one arm across the chest and gently hug it in with the opposite arm, keeping the shoulders down and relaxed for 20–30 seconds per side.
Mini Guided Foam Rolling: For Your Golf Game
Before a Round (5–8 minutes)
Calves: 20–30 seconds each side to prepare for walking the course and maintaining balance.
Quads: 20–30 seconds each side to support powerful leg drive and stable knees through the swing.
Glutes/Outer Hips: Sit on the roller, cross one ankle over the opposite knee, and roll the outer hip for 30–45 seconds each side to help with hip rotation.
Upper Back (Thoracic Spine): 30–45 seconds of rolling between the bottom of the shoulder blades and mid‑shoulder area to support a smooth, comfortable turn in your backswing and follow‑through.
After a Round (5–10 minutes)
Feet (optional using a small ball, if available): Roll the sole of each foot with light pressure for 30–60 seconds to ease fatigue.
Calves and Shins: 30–45 seconds each side to release after walking hills or uneven lies.
Hip Flexors/Quads: Face‑down, roll from just above the knees to the hip creases for 30–60 seconds each side to undo prolonged standing and swinging.
Low‑Intensity Glute Rolling: 30–45 seconds each side, slower pace, letting the hips sink into the roller like a massage.
End lying on your back with knees bent, feet on the floor, and take 5–10 slow breaths. Notice how the spine, hips, and shoulders feel compared to before you started.
Where to Get Guided Stretch and Foam Rolling Classes
Luckily there are 4 classes each week in North Scottsdale and Cave Creek where you can take a full guided stretch along with foam rolling.
Mountainside Fitness Frank Lloyd Wright* in Scottsdale on Tuesdays at 10:00am–10:50am and Thursdays at 11:00am–11:50am.
*Must be a Mountainside Fitness gym member or have a guest pass.
Desert Moon Yoga in Cave Creek on Wednesday 4:30pm–5:30pm and again on Thursday 6:00pm–7:00pm.
Swing easier, golf happier. See you on the course and on your mat!
