Static vs Dynamic Stretching: What Golfers Should Know

What’s the Difference Between Static and Dynamic Stretching?

If you’ve ever wondered whether you should be holding stretches before your round or moving through them — the answer lies in understanding the difference between static and dynamic stretching.

• Static stretching involves holding a muscle in an elongated position for 20 to 60 seconds. Think of a seated hamstring stretch or reaching across your body to pull your shoulder tight.
• Dynamic stretching involves controlled, movement-based stretches that take your muscles and joints through their full range of motion. Examples include arm circles, leg swings, or torso rotations with a club.

Both types of stretching serve important roles in your golf performance — but they impact your body differently.

Static stretching is great for improving flexibility and reducing muscle tightness, but it shouldn’t be used before a round.

That’s because it can temporarily reduce muscle strength and power output.

On the other hand, dynamic stretching prepares your body for athletic movement, boosts blood flow, and reduces injury risk — making it the ideal choice for pre-round warmups.

Resource: Get the All Access Pass. Learn about our training programs with step by step practice drills, weekly schedules and routines to follow so you can break 90, break 80 or scratch golf. Plus access our video lesson library in addition to following the practice plans.

When to Use Each Type for Golf

Knowing when to use static versus dynamic stretching can make a big difference in how your body performs — and recovers — on the course.

Dynamic Stretching: Before You Play

Before a round or practice session, your goal should be to activate muscles, increase blood flow, and prep your joints for movement. This is where dynamic stretching shines.

These movement-based stretches mimic the golf swing and help warm up your muscles without reducing power or coordination.

Do dynamic stretching before you:

• Head to the driving range
• Play a full 18-hole round
• Practice putting, chipping, or swinging indoors

Static Stretching: After You Play

After your round or practice session, your body is warm and your muscles are lengthened. This is the perfect time to use static stretching to improve flexibility and help your muscles recover.

Do static stretching when you:

• Finish a round or range session
• Feel tightness in specific areas like hips or shoulders
• Want to improve mobility on rest days

The key takeaway: Dynamic first, static later. Each serves a different purpose — and using them at the right time helps you move better and play better.

Golf-Specific Examples of Each

Let’s break down a few practical stretching exercises you can start using today — sorted by type.

Dynamic Stretches (Pre-Round)

• Arm Circles: Loosens up the shoulders and upper back
• Leg Swings: Improves hip mobility and balance — swing each leg forward/back and side-to-side
• Torso Rotations with a Club: Hold a club across your shoulders and rotate side to side, mimicking your golf swing
• Toe Touch to Overhead Reach: Helps warm up hamstrings, spine, and shoulder mobility

These dynamic movements are great for activating the exact areas you use during your golf swing — hips, core, shoulders, and spine.

Static Stretches (Post-Round or Recovery Days)

• Seated Hamstring Stretch: Sit and reach for your toes while keeping your back flat
• Kneeling Hip Flexor Stretch: Opens tight hips caused by walking or standing over shots
• Cross-Body Shoulder Stretch: Helps relax shoulder tension from repeated swings
• Figure-Four Glute Stretch: Targets the hips and lower back, both under constant pressure in the golf swing

Use these static stretches to wind down after a round or on your off days to gradually increase your flexibility over time.

Quick Takeaways for Golfers

If you remember nothing else, remember this:

• Dynamic stretching = pre-round prep
• Static stretching = post-round recovery
• Don’t do static stretching before your round — it can reduce power output temporarily
• Use golf-specific movements to get the most benefit from your warmup and cooldown
• 10–15 minutes of the right stretches can improve performance and help you feel better round after round

Stretch with purpose — and you’ll notice a difference not just in how you swing, but in how you feel walking off the 18th green.

Golf Practice Plans to Follow

• How to Score in the 60’s Golf Training Plan
• How to Score in the 70’s Golf Training Plan
• How to Score in the 80’s Golf Training Plan
• All Access: Get Every Practice Plan (Lifetime Membership)

Thanks for reading today’s article!

Nick Foy – Golf Instructor