static golf stretches
Wrist Flexor/Extensor Stretch
- Grasp your hand with the other, while keeping the elbows straight pull the hand down with palms facing towards or away as shown
- Repeat 10 times for each stretch with a 10 second hold
Cross Arm Stretch
- Grasp your elbow or just above your elbow and pull it across your body till a stretch is felt
- Complete 3 reps for 30 second holds on each arm
Seated Rainbow Stretch
- While sitting in a chair bring one arm up to the side of your head with elbow straight
- Slowly side bend your trunk and raised arm to the opposite side till a stretch is felt on the raised arm side
- Repeat 10 times for each stretch with a 10 second hold for each side
Hip Flexor Stretch
- Step onto an elevated surface
- Slowly lean forward, bending the front knee and keeping the rear leg straight
- A stretch should be felt in the front of the rear thigh
- Complete 3 reps for 30 second holds on each leg
Seated Hamstring Stretch
- Seated in a chair, straighten one leg with the heel on the ground and the toes pointed towards you
- Lean forward in the chair attempting to touch the toes until a stretch is felt along the back of the knee
- Complete 3 reps for 30 second holds on each leg
Lying T Stretch
- Lying on the ground spread your arms out to the side making a T with your body and arms
- Bring one leg up and across the other reaching for the opposite hand, keeping the shoulders flat on the ground
- Repeat 20 repetitions to each side with no hold
golf strengthening
Kettlebell Deadlift
- Begin in a standing position with feet shoulder width apart, grasp a weight and hold it in front of your waist as shown above
- Stick your butt out, keeping the back straight, bend the knees slowly bringing the weight towards the floor
- Ensure that you drag the forearms down the front of your thighs and that the heels remain flat on the floor
- Stop when the weight touches the floor, then return to the standing position dragging your forearms up the thighs
- Complete 30 repetitions
Air Squats
- Begin in a standing position with feet shoulder width apart
- Bend the knees, stick the butt out and slowly lower yourself to the floor mimicking sitting in a chair
- Ensure that your heels remain flat
- Complete 30 repetitions
Posterior Lunges
- From a standing position with feet shoulder width apart, step back bending the front and back knee
- Ensure that front knee remains in line with the front toes and does not go past the toes
- Return to starting position
- Complete 30 repetitions
Alternating Superman
- Begin lying face down with the forehead resting on one fist
- Lift the other arm and opposite leg up towards the sky at the same time
- Return to starting position
- Complete 20 repetitions on each side
Bird Dogs
- Begin on your hands and knees
- Brace your abs and reach up with the opposite arm and leg at the same time as shown above
- Keep the hips pointed towards the ground and do not rotate the trunk
- Complete 20 repetitions on each side
Plank
- Begin lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine.
- Hold this position for 20 seconds
- Complete 4 repetitions
Dynamic Warm-ups at the tee
Hip Opener
- Standing on one leg with the golf club in the other hand.
- Bend your right knee to lift the outside of your right foot upward and outward to meet your right hand.
- Bend your right knee and lift the inside of your right foot upward and inward to meet your left hand..
- Complete 20 repetitions for each leg
Shoulder Opener
- Standing shoulder width apart start with the head of the club in one hand and the tip of the handle in the other
- Keeping the elbows and hips straight, push the head of the club up to the side until your elbow is by the side of your head as shown above
- Complete 20 repetitions to each side
Forward Trunk Rotations
- Standing shoulder width apart, start with the head of the club in one hand and the tip of the handle in the other
- Keeping elbows straight and hips pointed forward, rotate side to side
- Complete 20 repetitions to each side
Bent Over Twist
- Standing shoulder width apart start with the head of the club in one hand and the tip of the handle in the other
- Bend forward at the waist, keeping the back flat
- Keeping the elbows straight rotate side to side having the head follow your club
- Complete 20 repetitions to each side
Pivot Twist
- Standing shoulder width apart hold your driver with a wide grip with head of the club in your L hand and left elbow straight by the left side of your head
- Rotate to the right side bringing the left arm down and the right arm up as you shift your weight to the right, coming up on the right toes and rotating the rear foot
- Repeat for 30 repetitions rotating to each side
Deadlifts
- Standing shoulder width apart grasp your club with the hands shoulder width apart
- Stick your butt out, keeping the back straight, bend the knees slowly bringing the club towards the floor
- Ensure that you drag the club down the front of your thighs and shins
- Stop when the club gets to the top of your ankles, then slowly come back to a standing position dragging the club back up your shins and thighs
- Complete 20 repetitions