Warming Up for Golf Post 3

Golf

Partial Squats:
Stand with feet hip-width apart and hands on hips. Bend from the hips and slowly sit back 2-10 inches. Make sure your knees don’t go past your toes!

Outer Thigh:
Lie on your back; face up, with feet on the floor, both knees bent. Cross your right leg over your left knee with the right ankle resting on the left knee. Place both hands under your left leg and slowly lift your left foot up off the floor. Raise both legs toward your chest, until you feel a deep stretch in your right outer thigh and buttocks. Breathe deeply and hold this position for 15 seconds. As you feel the tension in these muscles relax, continue to bring your legs closer to your chest. Return to the start position.

Hip:
Sit and cross right leg over left with right ankle resting on left knee. Keep back straight as you lean forward to a comfortable position. Hold, and then repeat on left hip.

Hip Flexor:
Holding a club behind your shoulders, elevate your right leg two-to-three feet in front of your left leg on a golf cart or bench. Keep your right knee directly over your right ankle. Slowly move your hips forward, keeping your upper body erect, feeling the stretch in the left hip and thigh. Hold for 10 to 15 seconds. Return to starting position and switch legs.

Hamstring:
Extend left leg with knee straight on a bench or golf cart seat. Keep your back straight and chin up as you slowly reach toward toes. Hold, and then repeat on right leg.

Step Sideways:
Start with the right foot out and back, left foot out and back.

Side Bend:
Standing with good posture and feet shoulder-width apart, hold club horizontally above your head with both hands. Slowly lean to the right until you feel a mild stretch along the left side of your trunk. Hold, and then repeat on opposite side.

Shoulder Stretch with Trunk Rotation:
Grasp the back of your left elbow with the right hand. Gradually pull that arm across the body and under your chin until you feel a gentle stretch in the side and back of the left shoulder. Then, slightly bend your knees and turn your body to the right (as if beginning your back swing) until you feel a stretch along the left side of the waist and hips. Hold for 10 to 15 seconds; repeat on the other side.

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