As you develop a deeper understanding of the need to strengthen the core area for a powerful rotary swing, something that absolutely cannot be overlooked is keeping this region flexible and supple.
We're engaging and strengthening some extremely powerful core muscles. It's critical that they maintain their flexibility while gaining strength. Being able to make a full, unrestricted turn without straining anything or pulling your offline is essential for consistent ball striking.
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You need flexibility in these muscles, so while you're building strength and power through your training, don't neglect the stretching component.
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Start Your FREE Live Lesson →Core Stretching Exercise for Golfers
This is one of the most effective exercises we've found for stretching the entire area from the hip flexors up through the core.
Simply take a driver and place it behind your shoulders. Make sure your feet and hips are pointing straight forward with everything properly aligned. Keep your knees slightly flexed to stay relaxed and athletic.
Now, keeping your hips square, begin rotating your shoulders until you start to feel a slight pull or tension in your back and hip area. That's your signal to stop. Your body is telling you it doesn't want to turn any farther, and forcing past that point will only pull everything out of alignment.
Simply rotate around your spine while keeping your hips stationary. Once you find the spot where tension begins to build, stop turning and relax completely. Then tilt on the same axis you turned on, leaning back to allow those muscles to begin stretching.
You will be able to turn farther after the stretch
You should feel the stretch running from your hip flexors all the way up into your core area. Relax fully and breathe into it — you don't want any unnecessary tension during this exercise.
Don't tense up or force anything. You're not forcing your body to lean — you're allowing it to lean. Stay completely relaxed and breathe deeply into the area where you feel the stretch.
Hold this position for 5-10 seconds, focusing entirely on your breathing as you do.
Immediate Results You Can Feel
As you come back up to your starting position, you'll notice that you now have noticeably more flexibility and can turn slightly farther while still keeping your hips square and facing forward. Rotate that extra bit until you find the next point where tension begins to build. Once again, lean back into it, keeping the muscles relaxed and supple.
Never force the stretch. Simply hold it comfortably for 5-10 seconds, breathing into the muscles that feel tight. Come back up and rotate a bit more each time.
Lean forward too
You can also lean in the opposite direction on the same axis. This provides a different kind of stretch for the muscles on the other side. As always, when you straighten back up, you'll notice increased flexibility and range of motion.
Repeat these same steps on the other side as well. Rotate as far as you comfortably can in the opposite direction, then lean back and breathe into it, keeping those muscles relaxed. Come back up and rotate a bit farther.
Never Force the Stretch
The most important principle is never to force any of these muscles to stretch. You want them to remain relaxed and tension-free throughout the exercise.
You're loosening up the muscles, not trying to overextend them. Simply allow the core muscles to release and elongate naturally.
Repeat on the other side
This sensation may feel unusual at first, because many golfers have core areas that are chronically tight and restricted.
They often have all the power they need, but they lack the flexibility to make a smooth, relaxed, athletic turn and use their muscles correctly without building excessive tension in the swing.
These stretches are ideal to perform before heading out to play golf or hit balls on the range. Loosen up the core area and get everything relaxed and ready for your next round. If you want to see how your rotation and flexibility are affecting your swing mechanics, try a free AI golf lesson that tracks your body positions in real time.
How to Stretch Your Core for Golf
A progressive golf-specific core stretching routine to improve rotation, reduce injury risk, and add distance.
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1
Warm Up Before Stretching
Never stretch a cold muscle. Walk briskly for 5 minutes or do 20 jumping jacks to raise your heart rate before beginning any rotational stretches.
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2
Perform the Seated Trunk Rotation
Sit upright in a chair. Cross your arms over your chest. Slowly rotate your torso to the right as far as comfortable, hold 3 seconds, then rotate to the left. Complete 10 rotations each direction to mobilize the thoracic spine.
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3
Add the Hip Flexor Stretch
Kneel on your right knee with your left foot forward. Shift your hips forward until you feel a stretch in your right hip flexor. Hold 30 seconds each side. Tight hip flexors restrict your ability to maintain posture in the golf swing.
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4
Incorporate the Lying Spinal Twist
Lie on your back with knees bent. Drop both knees to the right while extending your left arm to the left. Hold 30 seconds then switch sides. This releases the lumbar spine and obliques critical for free-flowing golf rotation.
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5
Test Your Range of Motion with GOATY
After your stretching routine, open GOATY live lesson at rotaryswing.com/goaty/landing/goat_drill_video and take 5 swings. Improved rotation shows up immediately as a higher ENGINE score with real-time voice coaching on what is still limiting your rotation.
Watch part 2 now to see how you're moving your body in the opposite direction of the pros!
