Why the Bretzel Stretch Benefits Your Golf Swing
The golf swing requires flexibility in a number of body areas at different times in the golf swing. The Bretzel stretch allows for multiple body parts to stretch simultaneously including the hip flexors, quadriceps, hips, and shoulders. This is a unique and advanced stretch that is able to stretch an entire rotational movement instead of a single muscle or muscle group as traditional stretching. Understanding why hip flexor tightness limits your golf swing can help you appreciate why targeting this area with a multi-joint stretch like the Bretzel is so effective. Golfers looking to build X-Factor power through core flexibility will find this rotational range of motion especially valuable.
Step-by-Step Bretzel Stretch Instructions
Before getting into position, consider foam rolling before stretching for better mobility—loosening up the targeted tissues first can help you get more out of each repetition. Begin this stretch by lying on your left side with your head supported by a pillow. Reach back and grab the ankle of your left leg with your right hand. Then, hold under your knee of the right leg with your left hand. This starting position can be seen below. Proper positioning here depends on hip stability and glute control for golf, which directly influences how effectively you can rotate through this stretch.
Adding lumbar stability to your flexibility routine through exercises like the side plank ensures your core can support and control the range of motion you build here. Once in position, roll your right shoulder blade to the floor while letting your head relax with the movement. Exhale into the stretch and return to your starting position. Once you’ve built this mobility, check out drills to put your Bretzel mobility to work and integrate your new range of motion into your actual swing.
Repeat for 10 repetitions then flip to the other side. Golfers preparing for the season can pair this stretch with spine mobility and shoulder turn preparation to build a complete rotational foundation before hitting the course. Golfers who notice persistent tightness on one side may also want to relieve lower back pain with hip and thoracic mobility work to address the root cause of those restrictions.
This stretch is a great tool for self-diagnosis of areas that are particularly tight or restricted. A general rule of thumb is if the front of your right hip is tighter than the left, some additional stretching may be required on the right hip. This rule can be applied to any body part that is tight in this stretch. This awareness should remind you of the areas that need more attention in your daily routine for a better golf swing. Tight hips in particular can have consequences beyond your swing—understanding why hip mobility is the source of back pain can give you even more motivation to address these restrictions consistently. If your hips are consistently among the tighter areas, it may be worth exploring hip rotation drills for more club speed to complement your flexibility work.
Repeat for 10 repetitions then flip to the other side. If you experience tightness in the lower back during this movement, explore more stretches for lower back stiffness relief to address that area directly.
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
For golfers ready to build on exercises like this one, exploring a complete golf flexibility framework can help you structure your training for lasting swing improvement.
Work One-on-One with a FitGolf® Trainer
Want to take your golf to the next level? Our FitGolf® Trainers are experts at working one-on-one with you to tailor a training program to meet the specific needs of your body and help you achieve the results you are hoping to see in your golf.
More Golf Flexibility Exercises and Resources
Looking for more exercise resources, blog posts or monthly golf-specific exercise content sent straight to your inbox?
