Two Amazing Golf Stretches

For Hip Mobility

Can Stretching Improve my Golf Swing?

YES! – Especially important are stretches to strengthen and open up the hips. Hip and Psoas Mobility are not only critical to a great golf game… they’re good for your overall health too! Being able to move functionally is essential for being able to create the proper golf mechanics. The Hips/Psoas have a huge impact on everything, from how you move in your day to day activities, to the most minute details of your golf swing.

Keep reading to learn how TWO simple stretches for the Psoas can make a world of difference!

What is the Psoas?

The Psoas Major is composed of two long muscles on each side of the spine. Each begins in the lower part of the spine and runs down to the iliacus (another muscle in the hips) and then attaches to the thigh bone (femur). They are the only muscles that connect your spine to your legs (upper body to lower body). The Psoas muscles help you stabilize your hips, keep your pelvis aligned and support your spine. It also supports the abdomen and so influences your breathing.

Golf stretches for the psoas and hips muscle diagram
Photo courtesy of

So, not only is the Psoas important for mobility in golf and fitness, but for overall health and strength. Our lifestyles wreak havoc on this area of the body. In the course of a typical work day, people go from sitting in a car… to sitting in an office… to sitting in the car again… the cycle goes on and on!

It is important to take time every week to bring your body back to a balanced state. If you don’t take time to work on hip mobility, your Psoas muscles will become tight and painful, which can set off a cascading effect of other compensations in your hips, core and lower back.

Psoas health isn’t extra credit… it’s a necessity!

But How does the Psoas Affect Golf?

The ability to twist and move freely is critical to a controlled golf swing. If you can’t even align your upper and lower body properly when you are walking or standing, how do you expect to be able to execute a complicated mechanical maneuver like swinging a club with precision and force?

To build strength and flexibility in this crucial portion of the body, we’re sharing with you TWO simple golf stretches for the Psoas. These hip mobility stretches only take a few minutes, and if you do them at least three times a week, we guarantee you’ll notice a difference in how your body feels and functions!


Hip, back, shoulder, calf & ankle flexibility

downward dog - hip, back, shoulder, calf and ankle flexibility for golf

From a hand plank or pushup position, push the rear end back and to the sky as you push the heels into the ground….create as much force into the ground with your feet as possible. At the same time, press your hands into the ground as much as you can. You will be pushing your rear-end to the sky and creating as much force as possible against the earth through the hands and the feet. Hold for 30-60 seconds while you continue to inhale through the nose and exhale through the mouth. Rest and repeat x 3.


Opens hips, strengthens core, releases psoas

hip adductor - golf stretches for psoas release and hip mobility

Lay on your back and open the arms so your palms are to the sky. Bring the bottoms of your feet together so they are touching and open your knees to the outside. Raise your hips off the ground and pull your core tight, feeling like you are pulling your belly button into your back. Hold for 30-60 seconds. Rest and repeat x3.

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Nicole Cavarra

Nicole Cavarra

LPGA Certified Golf Instructor & Fitness Coach

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