Using exercise bands for golf stretches is one of the most effective ways to improve flexibility, power, and control throughout your swing. Resistance bands allow you to move dynamically through your range of motion while targeting key muscle groups involved in rotation, posture, and stability.
These exercises can help golfers warm up before play, maintain healthy joints, and improve overall performance by building mobility and strength.
The top 4 stretches for golfers using exercise bands
In this video, our GOWOD experts guide you through four key banded stretches designed to prepare your body for the demands of golf. Each movement supports joint mobility, coordination, and muscle activation specific to your swing.
Banded rotations: focus on smooth, controlled movement to activate rotational muscles.
Band pass: keep your core engaged to improve shoulder mobility and control.
Double external shoulder band rotations: maintain tension on the band to prepare your external rotators effectively.
Good morning with band: hinge from your hips to engage your posterior chain without straining your lower back.
Exercise 1/4: banded rotations
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the shoulders and core stabilizing muscles
Instructions
• Standing, an elastic band is placed under the feet and held with both hands
• Arms kept straight, perform torso rotations lifting the arms to shoulder height
• Controlled movement with a return to the initial position, alternating sides
Targeted Areas
Lumbar, Traps
Equipment Required
Resistance band
Exercise 2/4: band pass
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the shoulders
Instructions
• Standing, abdominals tensed
• Arms constantly stretched out, band held stretched outwards
• Slow and controlled movement of the band forwards and backwards
Targeted Areas
Shoulders, Pecs
Equipment Required
Resistance band
Exercise 3/4: double external shoulder band rotations
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the shoulders and upper back
Instructions
• Standing, feet hip-width apart, core engaged
• Arms bent at 90º, elbows close to the body, shoulders down, and shoulder blades engaged
• Pull the elastic band slowly outward, keeping the elbows close to the body with each repetition
Targeted Areas
Shoulders, Rotators
Equipment Required
Resistance band
Exercise 4/4: good morning with band
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the back and hamstrings
Instructions
• Standing, feet hip-width apart, elastic band placed under the feet and on the trapezius
• Torso leaning forward, core engaged, back straight, hips pushed backward
• Return to the initial position, keeping the back straight with each repetition
Targeted Areas
Hamstrings, Lumbar
Equipment Required
Resistance band
Why banded mobility supports your golf swing
Golf requires rotational power, stability, and flexibility through multiple joints — particularly the shoulders, thoracic spine, hips, and ankles. Exercise bands allow active stretching that mirrors these movement patterns, improving functional mobility rather than static flexibility.
Key areas supported by banded stretching
Body Area
Function in Golf
Common Issue
How Banded Stretching Helps
Shoulders
Control the backswing and follow-through
Limited rotation or tightness
Increases range and control through active resistance
Thoracic Spine
Enables rotation and posture stability
Stiffness reducing rotation
Promotes segmental rotation through controlled tension
Hips
Generate swing power and maintain balance
Limited hip rotation or tightness
Improves movement in the posterior chain and glutes
Posterior Chain (Back, Hamstrings)
Supports hinge posture and power transfer
Weakness or stiffness
Builds both strength and flexibility for better endurance
Common causes of golf-related tightness
Repetitive one-sided movement. Golfers often swing more on one side, leading to muscular imbalances.
Prolonged sitting between games. Reduced hip and thoracic mobility limits rotational efficiency.
Poor warm-up routines. Static stretching alone may not prepare muscles for dynamic movement.
Limited strength in stabilisers. Weak external rotators and core muscles can increase strain on joints.
Banded mobility drills combine resistance and movement, helping correct these imbalances while maintaining joint control.
Performance benefits of consistent stretching
Regular use of exercise bands can help golfers:
Improve clubhead speed through greater rotational freedom.
Reduce lower back strain by improving hip and thoracic coordination.
Maintain better posture throughout the swing.
Support recovery between rounds by relieving muscle tension.
Integrating these movements into your daily routine or post-round cooldown can lead to more consistent, efficient swings and fewer mobility restrictions.
FAQs
How often should I do golf stretches with exercise bands? You can perform these stretches 3–5 times weekly or before every round. Consistency helps maintain mobility and reduce tightness.
Can these exercises improve my swing speed? Yes. Better mobility in your shoulders, thoracic spine, and hips can support a smoother and more powerful swing path.
Should I use heavy or light resistance bands? Start with a light-to-medium band that allows complete control of movement. The goal is mobility, not maximum resistance.
Are banded stretches safe for shoulder pain? If you experience mild tightness, these can help. However, if you have persistent pain, consult a physiotherapist before continuing.
What’s the difference between static and banded stretching? Static stretches hold one position, while banded stretches use active movement and resistance to train strength through range.
UNLOCK YOUR BODY
Start your journey to better mobility
You’re only 4 steps away from unlocking your full potential.
