page title icon These Muscles Are Used In The Golf Swing (With Stretches)

Welcome to Stretch Your Way To Better Golf.

This Golf Fitness Series is delivered by PGA Professional Richard Lawless and focuses on static stretching to help you with your golf swing.

By taking this instruction on board you will be able to see a difference in the mobility of your golf swing and in how you feel away from golf.

Take care not to hurt yourself while doing these exercises and speak with a medical professional before you start if you have any doubts.

11 golf stretches for the Muscles Used in the Golf Swing

There are several muscles that are used in the golf swing and many of which can have an influence over your golf swing. In this series we will look at the muscles that can inhibit a good golf swing and will offer a stretching routine for each

  • Calf
  • Chest
  • Glutes
  • Hamstring
  • Neck
  • Nerve
  • Rotator Cuff
  • Side
  • Thigh
  • Triceps
  • Whole Length

The Calf Muscle And A Static Stretch

The Calf Muscle Static Stretch

The calf muscle, on the back of the lower leg, is actually made up of two muscles: The gastrocnemius is the larger calf muscle, forming the bulge visible beneath the skin. The gastrocnemius has two parts or “heads,” which together create its diamond shape

It’s very easy to pull a calf muscle when you’re playing golf, especially if you are walking around a hilly course which has the odd ‘cardiac hill’ to negotiate.

The swing puts a lot of pressure on the body and you will certainly know if you damage a calf muscle.

Video: Rich goes through a static stretch for the calf muscle to help you keep in good shape.

Source: webmd.com

The Chest Muscle And A Static Stretch

The Chest Muscle Static Stretch

Pectoralis muscle, any of the muscles that connect the front walls of the chest with the bones of the upper arm and shoulder. There are two such muscles on each side of the sternum (breastbone) in the human body: pectoralis major and pectoralis minor.

The chest muscles, pectorals, are mostly active during weight transfer in the backswing and the downswing; and as it’s a very repetitive motion in the swing there is a chance you can pull the muscle if you don’t warm up or swinging too hard for your body to cope with

Video: Rich goes through a static stretch for the chest muscle.

Source: britannica.com

The Glutes Muscle And A Static Stretch

The Glutes Muscle Static Stretch

The Glutes are one of the largest and most powerful muscles in the human body. One of their main functions is to help us stabilise and protect our spine during daily life activities and movements

In the Golf Swing the Glutes act as a stabiliser for the pelvis. and strong glutes help with stability through out the swing and also with ground force from through your legs.

Video: Rich goes through a static stretch for the glutes.

The Hamstring Muscle And A Static Stretch

The Hamstring Stretch

The hamstrings are tendons (strong bands of tissue) at the back of the thighs that attach the large thigh muscle to the bone.

The term ‘hamstring‘ also refers to the group of 3 muscles that run along the back of your thigh, from your hip to just below your knee.

Tight hamstring muscles can have a big impact on whether you can get the most out of your golf swing.

Muscle tightness is one of the biggest body issues for older golfers and those that are less subtle due to the modern lifestyles, sitting at desks or driving long hours for example.

Video: Rich goes through a static stretch for the Hamstring muscles.

Source: nhs.uk

The Neck Muscle And A Static Stretch

The Neck Stretch in golf

Located underneath the platysma on the sides of the neck are the sternocleidomastoid muscles. With one on each side of the neck, these help flex the neck and rotate the head upward and side to side.

They stretch from behind the ear diagonally to the centre of the chest at the sternum.

Muscle spasms or strains in the neck and upper back muscles are common complaints among golfers.

Not warming up or poor posture and awkward body positions during the swing are usually to blame

Video: Rich goes through a static stretch for the Neck muscles

Source: healthline.com

The Nerve Stretch for Golfers Elbow

The Nerve Stretch

Golfers elbow or Tennis elbow can be a debilitating injury and one that usually requires weeks of rest to repair the damage.

Medial epicondylitis is sometimes associated with overuse from playing golf; hence the nickname “golfer’s elbow.”

Lateral epicondylitis is associated with tennis and racquet sports, giving it the name “tennis elbow.”

Video: Rich goes through a static stretch for these nerve muscles

Sources: Healthline.com & physio-pedia.com

The Rotator Cuff Muscle And A Static Stretch

The Rotator Cuff Stretch For Golf

The rotator cuff is a group of muscles and tendons that surround the shoulder joint, keeping the head of your upper arm bone firmly within the shallow socket of the shoulder.

A rotator cuff injury can cause a dull ache in the shoulder, which often worsens with use of the arm away from the body

Shoulder rotation is a key movement in the golf swing and the rotator cuff muscles play a big part in that rotation. They can be a bit tricky to get to and stretch out

Video: Rich goes through a static stretch for the Rotator Cuff muscles

Source: mayoclinic.org

The Side Stretch

The Side Stretch For Golf

The side muscles, obliques, play a key role in sending power from the hips to the upper body.

If you can’t separate your pelvis from your shoulders, you could rotate your whole body at the same time, which could cause the over the top swing which could likely lead to you hitting a slice.

Video: Rich goes through a static stretch for the side muscles

The thigh Muscle And A Static Stretch

The Thigh Stretch For Golf

The key muscles in the thigh are called the adductor muscles and are used to help control any type of lateral movement in the golf swing.

If your muscles in this area get tight or stiff then there is a chance it can limit mobility and perhaps result in a shorter backswing.

Video: Rich goes through a static stretch for the thigh muscles

Source: yoganatomy.com

The Tricep Muscle And A Static Stretch

The Triceps Stretch For Golf

The role of the triceps in the golf swing is important. As you reach the impact position your right arm straightens and the triceps help transfer the energy from your body through to your arms, which in turn passes on through the golf club.

Video: Rich goes through a static stretch for the Tricep muscles

The Whole Length Stretch

The Whole Length Stretch For Golf

Having good mobility is key to being able to hit consistent powerful golf shots. You will also benefit in day to day life too if you can become less stiff in your muscle groups.

Video: Rich goes through a static stretch for the Whole Length

We hope you enjoy Stretch Your Way To Better Golf.

By taking this instruction on board you will be able see a difference in the mobility of your golf swing and in how you feel away from golf.

Take care not to hurt yourself while doing these exercises and speak with a medical professional before you start if you have any doubts.

Happy Golfing

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