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DRILL OVERVIEW
Forearm Stretch for Golfers: Ease Gently, Swap Hands
Your drill at a glance
This drill is from the Golf Practice Made Fun App.
Your forearms help control your grip and wrist movement during the swing. This gentle stretch is a simple way to check how freely your wrists move before you hit balls. If your forearms feel tight, easing into a comfortable range can help you prepare to hold the club without unnecessary tension and let your wrists move naturally. Think of it as preparation for a smoother swing, rather than a shortcut to more distance.
Step 1. Watch both wrist positions
The demonstration starts at 0:33. Notice the fingers-up and fingers-down positions, then how the hands swap roles.
Step 2. Ease gently, then swap hands
Stand tall on level ground. Extend one arm comfortably in front of you, roughly at shoulder height, with the palm facing away and fingers pointing up. Use your other hand to gently ease the fingers towards you, as shown. Keep the shoulder relaxed and use only a small, comfortable stretch. Release the hand before repeating.
With the same arm extended, turn the fingers down. Use the other hand to gently draw them back towards you, then release. Swap hands so each forearm has a turn in both positions. There is no need to pull hard or reach a particular angle.
| Movement | What to do |
|---|---|
| 1. Fingers up | Extend one arm and gently guide the fingers towards you with the other hand. |
| 2. Fingers down | Turn the fingers towards the floor, guide them gently back, then release. |
| 3. Swap hands | Repeat both positions with the other arm extended. |
What to watch for
| What you notice | What to try |
|---|---|
| Pulling hard on the fingers | Ease off and use a smaller stretch. |
| Shrugging the shoulder | Relax the shoulder and lower the arm slightly if needed. |
| Leaning or twisting to reach further | Stand steadily and keep the movement at the wrist. |
| Skipping the other hand | Give both forearms a turn in the fingers-up and fingers-down positions. |
Keep the stretch comfortable, without bouncing. Rest when needed and stop if it causes pain.
Step 3. Complete your round
What to do
Complete 18 gentle stretch-and-release movements: nine with each hand. One gentle stretch followed by a release counts as one repetition and one tick. The assisting hand does not earn a separate tick.
Alternate fingers-up and fingers-down positions. On the first hand, do five fingers-up and four fingers-down movements. On the other hand, do four fingers-up and five fingers-down movements. Rest and reset between movements.
| Score | When to award it |
|---|---|
| 1 point | You complete the shot, routine or movement described above. |
| 0 points | You do not complete the attempt. |
George’s Conclusion
I like the simplicity of this drill: fingers up, fingers down, then swap hands. Keep the stretch gentle and give each forearm the same attention.
For another warm-up movement, try the Arm Circle Golf Warm-Up Drill or the Finger Stretch Golf Warm-Up Drill. Browse more golf fitness drills.
MAKE THE NEXT BUCKET COUNT
Pick a card. Practise with purpose.
