Cross-Body Core Stretch Exercise


The Cross-Body Core Stretch Exercise is a great way to stretch out your shoulders and back, lengthening your muscles to help prevent your back stiffening up after exercise or a round of golf.

The Cross-Body Core Stretch Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups.  Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.

The Cross Body Core Stretch Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.


This exercise requires a foam roller, also referred to as a foam roll.

For more information on the foam roller and its benefits, see An Introduction to the Foam Roller – The Golfer’s Best Friend.


  • Start on your hands and knees, with a foam roller next to your left side, parallel to your body and level with your chest, with your left arm straight and right arm across your body, the back of your right hand on top of the foam roller.
  • Slowly roll the foam roller away from your body by actively rotating your torso, until your chest is facing your right hand.
  • Exhale and hold for 2 seconds, then relax, returning to the starting position.
  • Repeat for the desired number of repetitions.
  • Repeat on the other side.

Start with a small range of motion and gradually increase the stretch each time.

You should feel a stretch in your shoulders and back.


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