BASIC GOLF WARM-UP & STRETCHING EXERCISES

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We will start with basic golf warm-up and stretching exercises for the upper body.

WRIST EXTENSION STRETCH

Hold arm out straight with palm down. With opposite hand, gently pull fingers and hand up towards the sky. Hold for 20 seconds and repeat 3 times, then switch hands.

WRIST EXTENSION STRETCH

WRIST FLEXION STRETCH

Hold arm out straight with palm down. With opposite hand, gently pull fingers and hand down toward the ground. Hold for 20 seconds and repeat 3 times, then switch hands.

WRIST FLEXION STRETCH

CHEST STRETCH

In your golf posture, grab the club just outside of shoulder width and hold it overhead with arms bent. Hold for 10 seconds and repeat 10 times.

CHEST STRETCH

OVERHEAD SIDE-BEND STRETCH

Grab the club just outside shoulder width and hold club overhead. With feet shoulder width apart lean to one side until a comfortable stretch is felt. Hold for 20 seconds and switch sides. Perform this stretch 3 times in each direction.

OVERHEAD SIDE-BEND STRETCH

POSTERIOR SHOULDER STRETCH

Stand with your feet shoulder width apart as though you’re addressing a golf ball. Hold your left elbow with your right hand. Keeping your thumb pointed up, rotate your trunk to the right and pull on your left elbow until a gentle stretch is felt. Hold for 20 seconds and repeat 3 times, then switch arms.

POSTERIOR SHOULDER STRETCH

ANTERIOR SHOULDER STRETCH

Stand with your right arm and elbow at 90°.

Place the head of the club in your right hand with the shaft of the club behind your arm.

Grab the grip of the club with your left hand and gently pull it upwards until a gentle stretch is felt. Hold for 20 seconds and repeat 3 times, then switch arms.

ANTERIOR SHOULDER STRETCH

ROTATION STRETCH

Place your golf club between your arms and back. With feet shoulder-width apart, rotate side to side until a stretch is felt. Hold 10 seconds. Perform 1 set of 10 in both directions.

ROTATION STRETCH

ROTATION STRETCH IN ADDRESS POSTURE

Hold your golf club behind your shoulders while in your golf address posture. Rotate to he right as you would in your backswing. Hold 10 seconds, and repeat to the left. Perform 1 set of 10.

ROTATION STRETCH IN ADDRESS POSTURE

Continue from the previous post, today we will start with basic golf warm-up and stretching exercises for the lower body.

STANDING HAMSTRING STRETCH

Hold your golf club behind your neck, and place your left foot on a tee bench. Slightly bend your knee and lean your upper body forward, until you feel a comfortable stretch.

Maintain the stretch while slowly rotating your right shoulder to the left. Hold for 20 seconds and repeat 3 times, then switch legs.

STANDING HAMSTRING STRETCH

HIP FLEXOR STRETCH

Begin by kneeling on one knee. Keep back straight and chest out. Slowly lean forward, keeping the knee in contact with the ground.

This stretch should be felt from lower abdominals down into the quad. Hold for 20 seconds and repeat 3 times, then switch legs.

HIP FLEXOR STRETCH

SIDE LUNGE STRETCH

Hold your golf club behind your neck. Step out to the side until a stretch is felt on the inside of the leg. Hold 5 seconds, then return to the starting position and repeat to the other side. Perform 1 set of 10.

SIDE LUNGE STRETCH

SEATED FIGURE 4 STRETCH

Place your right ankle on your left thigh. Push down on your right knee until you feel a gentle stretch in your hip. Hold for 20 seconds and repeat 3 times, then switch legs.

SEATED FIGURE 4 STRETCH

TRUNK ROTATION STRETCH

Lie on your back with your right shoulder blade on the ground, rotate your knees to the left until a stretch is felt. Hold 20 seconds and repeat 3 times. Repeat to the other side.

TRUNK ROTATION STRETCH

BODY WEIGHT SQUATS

Start with feet shoulder-width apart, arms straight out in front of you and body straight with abdominals tight. Slowly bring the body down into a squatting position. Keep weight back on heels without letting your knees go over your toes. Perform this exercise for 1 set of 10 and repeat 3 times.

BODY WEIGHT SQUATS

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