22 Great Golf Stretches for Rotation to Add Power to Your Swing

Golfers know that rotation is key to a powerful, consistent swing. Yet many struggle with stiffness and limited range of motion, which can hinder performance on the course. That’s where golf stretches for rotation come into play. By improving rotational mobility, you can enhance your swing mechanics, reduce the risk of injury, and enjoy a more fluid game. This article will guide you through effective stretches—some of the best stretching excercises for golfers—to help you feel loose, powerful, and pain-free as you rotate smoothly, allowing every swing to gain more distance, control, and consistency.
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Pliability’s mobility app can further support your efforts by providing a tailored approach to help you improve your rotational mobility and optimize your golf performance.

Why Does Rotation Matter in Golf?

Rotation is the engine of the golf swing. It involves the coordinated movement of the torso, hips, and shoulders to generate power and control. When done correctly, rotation can increase clubhead speed and improve accuracy.

Golfers often struggle with limited range of motion in their hips and spine, which can lead to decreased performance and a higher risk of injury. Enhancing rotation isn’t just about flexibility; it’s also about building strength, stability, and timing.

The Impact of Rotation on Your Game

Imagine trying to swing a golf club with limited rotation. It’s like trying to throw a fastball without using your whole body. You end up with less power and inconsistent results. On the other hand, a full and efficient rotation helps you achieve more speed and better ball striking. 

This is why golfers who lack rotation tend to hit shorter shots and struggle with accuracy. Improving your rotational ability can lead to longer drives and more precise shots.

Why Flexibility Matters

Flexibility is like the oil that keeps the engine running smoothly. When your muscles and joints are flexible, they allow for a fuller range of motion. This is crucial for golf because the swing requires a lot of movement.

Tight muscles can restrict your swing and make it harder to rotate. Over time, this can lead to compensations and even injuries. That’s why flexibility is a key component of rotational performance.

Building Strength and Stability

While flexibility is important, it’s not the only factor. Strength and stability play a major role in rotation. You need strong muscles to produce power and maintain control. Without sufficient strength, your swing can become unstable, leading to inconsistent shots.

Additionally, a stable core provides a solid foundation for your rotation. When your core is weak, it can affect your balance and make it harder to generate power.

Timing Is Everything

Timing is the final piece of the puzzle. Even if you have the flexibility and strength to rotate well, you still need to time your movements correctly. This is what allows you to transfer energy from your body to the club and ultimately to the ball.

Poor timing can lead to misunderstandings and loss of distance. Improving your rotational timing can help you make solid contact and achieve better results on the course.

Starting a Rotation Routine

If you want to improve your rotation, start by incorporating exercises that target your hips, spine, and core. These areas are crucial for rotational performance in golf. There are many exercises to choose from, but some of the most effective ones include torso rotations, hip rotations, and full-body rotational movements.

These exercises can help you build the flexibility, strength, and stability you need to improve your rotation and enhance your game. There are a variety of different golf rotation exercises that you can do. Some of the most common include:

• Torso rotations
• Hip rotations
• Full-body rotations
• Rotational stretches

The Importance of Golf-Specific Stretching

The golf swing is a very complex, dynamic set of movements that engages many different muscle groups and joints in the body from head to toe. To be able to move through the required range of motions, those muscles, joints, and tendons must be in good shape. If they aren’t, it will show in your swing.

Typically, that reveals itself in a loss of flexibility and mobility. Muscles become tight, they shorten in length, and they gradually weaken.

Why Does This Occur?

Well, many things can contribute to this general loss of flexibility (insufficient water intake, poor sleep, high stress levels, etc.) but the primary reason is, very simply, a lack of use. When it comes to muscle flexibility and strength, the old adage definitely applies: “If you don’t use it, you’ll lose it.” And when you don’t use them, your muscles will begin to atrophy.

A Sedentary Lifestyle is the Main Culprit

Unfortunately, there is ample evidence that people today are just not “using” their muscles and joints nearly enough. The main culprit that prevents them from exercising and increasing their activity levels? A mostly sedentary lifestyle.

There have been many studies conducted in the past several years documenting the fact that people are spending less time than ever engaged in physical activity. There are many reasons for this, including the increased demands of their job, time constraints due to family commitments, and more time spent in front of a computer or a TV. 

The Hidden Risks of Too Much Sitting

The fact remains that people now spend more of their day sitting than at any time in history. In fact, for the typical person, more than half of their day is spent sitting. That’s not a good recipe for muscle and joint health.

According to the Cleveland Clinic, “if you stop using your muscles, your body won’t waste the energy it needs to take care of them and, instead, your body will start to break your muscles down, which causes them to decrease in size and strength.”

Golfers In Particular Pay a Heavy Price

And although no one is immune from these issues, golfers in particular suffer the effects in a very noticeable and frustrating way. The loss of flexibility causes the golf swing to become shorter, the player is less able to make a full and complete body rotation, balance and stability often suffer and, when combined with the reduction in strength, the result is less consistent ball striking and a loss of power and distance on their shots.

The fact of the matter is that swinging a golf club properly is a highly athletic and demanding process. Many people simply don’t possess the flexibility or strength in their major muscle groups to perform these movements effectively. And, unfortunately, that lack of flexibility only worsens over time.

Just Fixing Your Swing Mechanics Won’t Really Help, Though

When golfers experience this gradual loss of power, many of them will conclude incorrectly that the solution is to improve their golf swing mechanics by taking lessons. But, while working on your swing mechanics is always a good idea as you seek to improve, that alone is clearly not enough.

You can’t expect that better mechanics will make your body stronger or more flexible. As stated above, our golf swings are dictated by our physical capabilities.

Flexibility First for a Better Golf Swing

What is required is an honest assessment of how the lack of flexibility in your muscles is affecting those swing mechanics. What you will come to realize is that, if you first set out to improve the function of your muscles, by increasing their flexibility and strength, the eventual result will be an improvement in the function of your golf swing. It never works the other way around.

Regular Golf-Specific Stretching is the Real Answer

So, the real answer to this problem is to begin a regular routine of golf-specific stretching exercises that will keep your muscles long, lean, and flexible, specifically the ones that are predominantly called upon throughout the course of a complete golf swing.

Simply stated, golfers who have strong, flexible, and functional muscles are much better equipped to effectively perform the strenuous motion of the golf swing than golfers with weak, tight muscles.

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22 Golf Stretches for Rotation

1. Side Plank Rotations

Muscle Group targeted: Core

A strong core helps you to transfer power as you transition from the backswing to the downswing, and then through impact. It also helps to stabilize your body and keep your lower back healthy by reducing pressure on the lower spine and pelvis during the swing.

Instructions:

• Start in a side plank position with your right forearm on the ground. Make sure your shoulder is directly over your elbow, stack your feet, and lift your hips up off the ground.
• Reach your left arm straight up to the ceiling and get long through your body from head to toe.
• As you exhale, reach your left arm underneath your torso. You’ll feel your obliques engage to help you rotate.
• Then, inhale and unwind your body to reach your left arm back up to the sky.
• Keep your core tight and your glutes engaged to help you maintain stability as you rotate in this side plank exercise.

2. Glute Bridge (sometimes called a Hip Raise)

Muscle Group targeted: Gluteus Maximus (glutes)

They are the biggest muscle group that connects the lower body to the core. Strong glutes will help to stabilize the pelvis, which allows the rest of the body to assume and hold the initial set-up position. In addition, they play a stabilizing role as the golfer rotates into the backswing and into the follow-through.

Instructions:

• Lie down on your back with your knees bent and your feet flat on the ground. Your feet should be hip-width apart with your toes pointed straight ahead, and your heels should be about 6-8 inches away from your glutes. Place your arms by your sides with your palms turned up toward the ceiling.
• Squeeze your glutes and your abs as you start to lift your hips toward the ceiling.
• Raise your hips as high as you can go without arching your back. The goal is to raise your hips until your body is in a straight line from your knee to your hip and to your shoulder.
• Squeeze the glutes as tightly as you can in the top position while you hold for two seconds.
• Slowly lower the hips down to the floor, keeping tension in the glutes and abs as you lower down.

3. Lunge with Spinal Twist

Muscle Groups targeted: Hips, Quads, Lower back

The hips are one of the most important areas to focus on in the golf swing. Limited hip mobility reduces your ability to turn and rotate in the backswing and downswing. They are critically important for maintaining posture and in generating power in your swing. Proper rotation of the hips is crucial to produce rhythm and tempo in the swing, to control accuracy, and to keep your club face square.

Instructions:

• Start standing with your feet together. Take a big step forward with your left foot, so that you are in a staggered stance.
• Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
• Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling. Hold for 30 seconds to 2 minutes.
• Repeat on the other side.

4. Reclined Figure 4 (sometimes called Reclined Pigeon Pose)

Muscle Groups targeted: Hips, Glutes, Lower back

‍Instructions:

• Lie on your back with your feet flat on the floor.
• Cross your right ankle over your left knee and keep your right foot flexed.
• Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
• Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
• Hold there for at least five breaths (though you can hold the stretch for up to two minutes) then release and repeat on your left side.

5. Standing Piriformis Stretch

Muscle Group targeted: Piriformis

The Piriformis muscle is a powerful hip muscle, the primary function of which is the external rotation of the hip. It also helps with hip abduction and extension. In addition, it plays an important role in stabilizing your core. Limitations in the piriformis can translate into pain and strain in your lower back.

Instructions:

• Stand facing a table or high stool and place the outside of the lower leg up on the table with the thigh raised, knee bent, and hip rotated.
• Lean forward slightly, using the table for balance, until you feel your piriformis stretching
• Hold for 30 seconds, gradually leaning further forward
• You can increase the stretch by bending the knee of your standing leg and doing a mini squat

6. 90/90 Hip Stretch

Muscle Groups targeted: Hips (both Internal and External Rotation)

To have an efficient golf swing, you need to have both internal rotation (rotating into your hip) and external rotation (rotating out of your hip). Note that, in addition to the hips themselves, this stretch targets many of the muscles surrounding the hip capsule, including your glutes, flexors, piriformis, and psoas.

Instructions:

• Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90° angle, and your ankle should be neutral, so your foot is pointing straight.
• Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90° angle. Your back knee should be in line with your hip, and your ankle should be neutral.
• Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground.
• Hold this stretch for up to 60 seconds, breathing deeply to relax into the position.
• Complete 2-3 reps on each side.

7. Core Internal Oblique Dip

Muscle Groups targeted: Internal Obliques in the abdomen

The internal obliques are one of the key muscles in the abdomen and are especially important in golf because they help rotate the body. These muscles are often called “same side rotators” due to their anatomy and function and, simply put, they are imperative in your golf swing.

Instructions:

• Lie down on your side with your elbow placed in line with your shoulder.
• Position the leg that’s on top several inches in front of your bottom leg and raise your hips upward.
• When you’re ready, dip your hips and core down toward the floor, but don’t touch the floor completely. Hold for a few seconds, and then raise your hips back toward the ceiling.

8. Kneeling Hamstring Stretch

Muscle Group targeted: Hamstrings

The group of muscles referred to as the Hamstrings consist of four large muscles on the back of each upper leg. If your hamstrings aren’t loose and functional, your lower body won’t be able to stabilize and allow the upper body to coil effectively against it. Tight and weak hamstrings can also lead to back issues.

Instructions:

• Get into a half-kneeling position on the floor. Place your left foot forward and right knee back (both legs should be at a 90° angle).
• Sit back onto your right ankle and straighten your left leg. Bend forward maintaining a straight back until you feel a slight pull in your hamstrings. Hold for 30 seconds.
• Repeat on the other side.
• If your hamstrings are tight, you can keep a slight bend in the knee.

9. Latissimus Dorsi Stretch

Muscle Group targeted: Latissimus Dorsi (Lats)

The Latissimus Dorsi is the strongest muscle of your back. It’s also the largest back muscle, covering a major part of the middle and lower back area. The Lats range of motion is crucial for a proper golf swing. If limited, the club will be out of position at the top of the backswing, resulting in compensations throughout the rest of the swing. It is also one of the key muscles providing power to the swing.

‍Instructions:

• This exercise is done using a golf club or a similar item to create the stretch
• Get in a kneeling position and place the left foot forward, shin perpendicular to the floor, with the foot flat on the ground
• Holding both ends of the golf club, extend your arms fully overhead
• Keeping the arms extended and the back straight, lean to your left side. Hold that stretch for 5-7 breaths.
• Raise your arms back overhead, and then lean down to the other side, again holding the stretch for 5-7 breaths.
• Them switch legs, placing the right foot forward, and complete the same stretches on both sides.

10. Pectoral Stretch

Muscle Group targeted: Pectoralis Major (pecs)

The Pectoralis Major, or chest muscle, extends from the sternum to the shoulder joint on each side of the chest and helps the shoulder flex and the arm extend. It is vital for rotation and a smooth golf swing. To generate club head speed, it is required to pull the club through the downswing with substantial force. The pectoral muscles are a key component of this.

‍Instructions for version 1 of the pectoral stretch:

• Get set up next to a wall or doorway and place your hand up on the wall to create a 90° angle at your elbow. Your elbow should be at shoulder height and your hand should be above head height.
• Perform the stretch by leaning your body forward and maybe rotating your chest away from your hand.
• Focus on keeping your shoulder and shoulder blade in a good position by keeping it back to increase the stretch.
• Complete 8-10 reps
• Instructions for version 2 of the pectoral stretch
• Instead of placing your hand on the wall as in version 1, place your hand behind your head, and place your elbow on the wall.
• Turn your body down and away from your elbow to increase the stretch.
• Complete 8-10 reps

11. Standing Forward Bend

The standing forward bend is an excellent golf stretch. Other athletes including racquetball and tennis players, baseball players, and swimmers should consider this a core stretch for their sports.

‍Instructions:

• Begin by standing up straight with your shoulders relaxed and back.
• Reach your arms behind your back and interlace your fingers.
• Lift your shoulders toward your ears and your hands away from your back.
• Slowly bend forward at the waist, keeping your back flat, not rounded.
• Continue bending forward and lifting your hands over your head as far forward as comfortable.
• At full stretch, you will feel tension in your hamstrings and shoulders.
• Hold for 10 to 20 seconds and release.
• Repeat two to three times.

12. Standing Quad Stretch

The quadriceps (quads) are a group of muscles along the front of the thigh. There are many different ways to stretch your quadriceps, but here is a simple one you can do while standing:

• Stand on one leg (grab onto something solid if you need support).
• Bend your knee and bring your heel toward your buttocks.
• Reach for your ankle with your hand.
• Stand up straight and feel a slight pull along the front of your thigh and hip.
• Hold the stretch for 20 to 30 seconds, release, and repeat on the other leg.

Be careful not to strain your knee; the goal is not to touch your heel to your buttocks but rather to stretch the thigh.

13. Hip Flexors and Psoas Stretch

The hip flexors are a group of muscles that bring the legs up toward the trunk. Here's how to stretch them:

• Begin in a forward lunge position and drop your back knee to the ground.
• Raise your arms and hands over your head and look up.
• Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin, and thigh.
• Hold the stretch for about 20 to 30 seconds, release, and repeat on the other leg.

14. Standing IT Band Stretch

The iliotibial (IT) band, which is on the outside of your hip down to the side of your knee, can become irritated from excess flexion of the knee and hip.4 This golf stretch can help keep the hips limber so you can swing with more rotational power:

• While standing, cross one leg behind the other.
• Lean to the opposite side until you feel a stretch across the affected iliotibial band.
• Hold the stretch for 30 seconds.
• Uncross your legs and stand up straight again.
• Repeat four more times and then switch sides.

15. Standing Torso Rotation

This exercise improves your ability to rotate your upper body independently of your hips, a crucial aspect of the golf swing. It enhances your range of motion and helps you generate power while maintaining control during the swing.

‍Instructions:

• Stand with your feet shoulder-width apart.
• Hold a golf club or a similar object with both hands, extended in front of you.
• Keeping your hips stable, rotate your upper body to the right as far as comfortable.
• Hold for a moment, then rotate to the left.
• Perform 10-15 rotations in each direction.

16. Seated Trunk Rotations

Seated trunk rotations enhance spinal mobility and flexibility. The second exercise on my list targets the muscles responsible for rotation and helps you maintain a balanced and stable posture during your golf swing.

‍Instructions:

• Sit on the floor with your legs extended straight.
• Cross your right leg over your left, placing your right foot flat on the floor outside your left knee.
• Place your left hand on the outside of your right knee.
• Inhale and lengthen your spine, then exhale and gently twist your torso to the right.
• Hold for 20-30 seconds, feeling the stretch in your spine and obliques.
• Repeat on the other side.

17. Cat-Cow Stretch

The Cat-Cow stretch promotes flexibility and mobility in the entire spine. It encourages a fluid range of motion, which is essential for a smooth, coordinated golf swing. It also helps alleviate tension in the back.

‍Instructions:

• Begin on your hands and knees in a tabletop position.
• Inhale, arch your back, and lift your head and tailbone (Cow Pose).
• Exhale, round your back, tuck your chin, and drop your tailbone (Cat Pose).
• Flow between these two poses for 1-2 minutes, emphasizing the spinal movement.

18. Seated Russian Twists

Seated Russian Twists are excellent for building core strength and rotational power. A strong core is vital for stability and generating clubhead speed. This exercise also targets the oblique muscles, which play a significant role in torso rotation.

‍Instructions:

• Sit on the floor with your knees bent and feet flat.
• Lean back slightly and lift your feet off the ground, balancing on your sit bones.
• Hold a weight, medicine ball, or a water bottle with both hands close to your chest.
• Rotate your torso to the right, bringing the object close to the floor beside your hip.
• Return to the center and then rotate to the left.
• Continue for 10-15 twists on each side.

19. Standing Lateral Leg Swings

Standing lateral leg swings improve hip flexibility and stability. They help open up the hips, which is crucial for proper weight transfer during the golf swing. This exercise also engages the core and leg muscles, enhancing balance and coordination.

‍Instructions:

• Stand beside a wall or sturdy support for balance.
• Hold onto the support with one hand.
• Swing your outside leg (the one farthest from the support) laterally in front of you and then behind you.
• Keep your upper body stable and use the swinging motion to engage your hip and torso muscles.
• Perform 10-15 swings on each leg.

20. Kneeling Thoracic Rotations

This exercise enhances rotational mobility in the thoracic spine, which is essential for a full and controlled backswing and follow-through in your golf swing.

‍Instructions:

• Begin in a kneeling position with your knees hip-width apart.
• Place your hands behind your head, elbows out to the sides.
• Rotate your upper body to the right, aiming to bring your right elbow toward your left knee.
• Return to the center and then rotate to the left, aiming to bring your left elbow toward your right knee.
• Perform 10-15 rotations on each side.

21. Medicine Ball Rotational Throws

This exercise simulates the rotational movement of your swing, helping you build explosive power through the core and hips.

‍Instructions:

• Stand sideways about 3 feet from a wall.
• Hold a medicine ball (5-10 lbs) at chest level, knees slightly bent.
• Rotate your body away from the wall, then forcefully rotate toward it, throwing the ball against the wall.
• Catch it and repeat for 10 reps per side.

‍Key benefit: It trains your muscles to work together for better rotational power and coordination during your golf swing.

22. Standing Resistance Band Rotations

Using a resistance band adds resistance to your rotation exercises, making them more effective for strengthening and mobilizing the upper body muscles involved in your golf swing.

‍Instructions:

• Attach a resistance band at chest height to a sturdy anchor point.
• Stand with your side to the anchor point, holding the band with both hands.
• Begin with your hands at chest level and rotate your upper body away from the anchor point.
• Slowly return to the starting position.
• Perform 10-15 rotations on each side.

Related Reading

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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Golf may seem like a leisurely activity, yet it demands a significant range of motion, particularly when it comes to rotation. The more flexible you are, the better your golf performance will be, as you’ll have greater control over your swing. Pliability aims to help you improve your flexibility and aid recovery so you can optimize your golf game.

Our app features a library of high-quality videos designed to help you improve your mobility and reduce pain. You can access these videos from your smartphone or tablet, so you can take them with you to the course and to the gym. You’ll be able to perform the exercises on your own time and at your own pace, so you can get the most out of your golf game.

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