7 Golf Stretches to Finally Loosen Your Back in Just 10 Minutes

If you’re a golfer struggling with a stiff or tight back, you’re not alone. Whether it's from long hours sitting at a desk or the repetitive motion of the golf swing, back tightness can seriously limit your performance and increase your risk of injury.

The good news? You can start feeling better today — with just 10 minutes of targeted golf stretches designed to loosen your back and improve mobility through your spine, hips, and glutes.

Dr. Sam Attanasio, cofounder of the Speed Toad, shares his 7-exercise daily stretching routine that helps you move better, swing more freely, and feel great both on and off the course.

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Why These Golf Stretches Work

Back tightness isn’t just about your spine — it’s often the result of restricted movement in your hips, glutes, and surrounding muscles. This 10-minute routine addresses all the major contributors to back stiffness, including:

• Lumbar spine (lower back)

• Thoracic spine (mid to upper back)

• Cervical spine (neck and upper shoulders)

• Hips and glutes (critical for golf rotation and stability)

By improving blood flow and mobility in these areas, you’ll loosen your back, improve swing range, and reduce the risk of injury.

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The 10-Minute Back Loosening Routine for Golfers

1. Spine Rolls – 20 Reps

A full-range spinal movement that hits your low, mid, and upper back while improving blood flow and activating postural muscles.

Tip: Hunch forward deeply, then open your chest to the sky on each rep.

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2. Side Bends – 20 Reps

Stretches muscles around the spine, obliques, and intercostals, helping you rotate more freely.

Tip: Go slow and controlled to really feel the stretch and contraction.

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3. Thoracic Rotation with Thread the Needle – 10 Each Side

Targets thoracic spine rotation, stretches the lats and rear delts, and helps separate upper body movement from the hips.

Tip: Pause 3–5 seconds at the bottom of each “thread the needle” for max stretch.

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4. Chest Openers – 10 Each Side

Opens the T-spine and chest while reinforcing separation between upper and lower body — key for a powerful golf swing.

Tip: Keep your knees glued to the ground to get the full benefit.

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5. Supine Leg Crossover – 30 Seconds Each Side

One of the most effective stretches for the lower back and glutes — great for decompressing the spine.

Tip: Focus on breathing and allow your body to "melt" into the stretch.

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6. Kneeling Hip Flexor Stretch – 3x10-Second Pulses Each Side

Loosens up tight hip flexors, which are often the hidden cause of low back tension in golfers.

Tip: Tuck your pelvis under to deepen the stretch — don’t just lean forward.

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7. Figure Four Stretch – 3x10-Seconds Each Side

Targets the piriformis and deep glutes, helping to release tension in your hips and lower back.

Tip: To deepen the stretch, pull your foot toward your chest while keeping pressure on your knee.

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How Often Should You Do These Golf Stretches?

For best results, perform this routine daily — ideally in the morning or as a pre-round warm-up. Many golfers notice immediate relief after the first session, but long-term mobility gains come with consistency.

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Final Thoughts

These 7 golf stretches to loosen your back are simple, effective, and require no equipment. You’ll not only reduce pain and tightness, but also improve your ability to rotate, load, and swing the club with more efficiency and freedom.

Whether you’re grinding on the course or just trying to stay pain-free day to day, this 10-minute mobility routine is a game changer.

Questions about the routine? Drop them in the YouTube comments — Dr. Sam responds personally!

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