Golf Exercises

First Tee warm-up

Before you take that first swing, warm up your body. You will play more effectively if you stretch your muscles. Following are a set of warm-up exercises to get you going:

1. Groin Stretch - Using a golf club or bench for balance, place your feet 2-3 feet apart. While keeping your back vertical, slide your hips sideways to the right letting your right knee bend while your left leg stays straight. You should feel a stretch in the groin of your left thigh.
2. Quad Stretch - Using a golf club for balance, bend your tight knee and hold your right foot with your right hand. Keep your thighs together, and your right knee pointing towards the ground. Pull your abdominal muscles in and maintain a straight back during the stretch. You should feel a stretch in the front of your right thigh.
3. Hip Flexor Stretch - Step your right foot forward 2-3 feet. Both feet should be pointing straight ahead. Pull in your abdominal muscles and keep your back straight. Bending your right knee, lean forward onto your right leg. You should feel a stretch in the front of your left hip. Tightening your left buttock will increase the stretch.
4. Hamstring Stretch - Steady yourself with a golf club and step your right foot forward 2-3 feet. Keeping your right knee straight, slowly bend forward at the waist until you feel a stretch in the back of your right thigh. Pulling your right foot up will increase the stretch.
5. Calf Stretch - Steady yourself with a golf club and step your left foot back 2-3 feet. Keep your feet pointed forward. While keeping your left knee straight, slowly bend your right knee until you feel a stretch in the back of your left lower leg. Make sure you keep your left heel on the ground.
6. Side Trunk Stretch - Place your right arm behind your head. Reach up with your left hand and grab your right elbow with your left hand. Gently pull your right elbow to the left while bending your trunk to the left. A stretch should be felt in your right upper arm and the right side of your trunk.
7. Trunk Rotation Stretch - Hold a club behind your back. Keep both feet planted on the ground about shoulder width apart. Keep your back straight and bend slightly at your hips and knees. Without twisting your hips, gently turn your trunk to one side until you feel a stretch in the middle of your back.
8. Shoulder Stretch - Hold the shaft of a club vertically behind your back. Slowly pull the club up with your top hand until you feel a stretch in the shoulder of your lower arm. The lower arm should be relaxed. Next pull the club down with the lower hand until you feel a stretch in the shoulder of the upper hand. Reverse and repeat
9. Back of Shoulder - Place your right hand on your left shoulder. With your left hand, gently pull your right elbow across your body towards your left shoulder. You should feel a stretch across the back of your right shoulder.
10. Neck Stretch
    Put your hands behind your back and grasp your left wrist with your right hand. Keep your shoulders relaxed an slowly tilt your head to the right. Using your left shoulder muscles, gently depress your left shoulder down towards your feet. You should feel a stretch in the left side of your neck.
11. Forearm Stretch - With your arm straight out in front of you and the palm facing upwards, gently pull your fingers back with your other hand. Do not let your shoulder rise up as you do this. You should feel a stretch on the inside of your forearm.
12. Forearm Stretch - With your arm out in front of you and palm facing downward, point your hand to the ground. Gently pull the back of the hand towards you with your other hand. Do not let your shoulder rise up as you do this. You should feel a stretch on top of your wrist and forearm.

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