Stand with golf club behind back, slowly raise arms up behind body until a stretch is felt. Keep chest up, don't lean forward.
The Mark Wallace online golf school
The Mark Wallace golf academy is based at the Sainte Maxime golf club on the French Riviera
Pre-game stretches
Back Rotation
Standing in your golf posture, slowly rotate your upper body to one side as far as comfortably able. While keeping feet flat on the ground, hold then slowly rotate in the opposite direction
Regardless of age or physical condition, pre-game stretching can reduce the risk of injury and help lower your score. Benefits include increased performance, decreased injuries, and improved overall enjoyment of game
Follow these easy steps when stretching:
Warm up sufficiently before stretching.
Make each stretch slow and smooth.
Never bounce or push into pain.
1-2 repetitions are sufficient if performed regularly.
Hold each stretch for 30 seconds.
Back Extension
Stand with feet flat on the ground, arch back while pushing hips forward.
Quad/Thigh Stretch
With knee pointing down towards the ground, slowly pull heel of foot up towards buttocks until a stretch is felt. Hold and repeat on opposite side.
Trunk Side Bending
Stand with arms overhead holding the golf club. Slowly lean to one side then the other.
Calf/Achilles Stretch
Stand with one leg in front of the other, toes pointing straight ahead. Keeping back leg straight and heel on the ground, lean forward bending front knee until a stretch is felt in back leg. Hold and repeat on opposite side.
Trunk Flexion
Sit with both feet flat on the ground. Bend forward at waist and reach down for the toes.
Hamstring Stretch
Sit and straighten leg resting heel on front of golf cart (or another chair). Keep back straight and toes pointed straight up. Slowly reach toward toes until stretch is felt. Hold and repeat with opposite leg
Shoulder Stretch
Reach arm across chest toward back of shoulder. Using opposite hand, help stretch arm towards chest. Hold and repeat with opposite arm. Hold and repeat on opposite side.
Hip Rotation
Cross right leg over left knee with right ankle resting on left knee. Keep back straight and slowly lean forward as you apply downward pressure on your right knee. Hold and repeat with opposite leg.
