To maximize performance and prevent injuries, prepare the muscles, tendons, and joints of your body with a proper warm up.

Move slowly into each stretch and hold for at least 5-10 seconds and repeat 3 times. Never bounce while stretching to protect the muscle and tendon attachments.

A golf swing requires significant trunk rotation. Mobility (flexibility) and stability are both required to perform a proper swing. Warm up with slow, rhythmic swings to avoid an overuse injury.

  • Back of the body stretch
    • Keeping knees straight to stretch hamstrings
    • Push the top of the club forward as your hips draw back to stretch low back and hips
    • Rotate the top of the club right and left to stretch your shoulders

  • Side body stretch
    • Hold the club above your head in both hands
    • Elongate spine and then lean to one side to feel latissimus dorsi and oblique muscle stretch
    • Repeat to the other side

  • Shoulder stretch
    • Start with arms straight out to the side
    • Swing arms across the body to feel a stretch in posterior deltoid and rhomboids
    • Open arms out to the sides and squeeze shoulder blades together feeling a stretch in the pectoralis muscles

  • Rotation stretch
    • Hold club in front of you above shoulder height
    • Rotate fully to one side and repeat to the other
    • This simulates full swing

To increase your flexibility and ability to play healthier happier golf, perform this routine at least 4-5 times a week.

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