Golf Routine (30min)
Golf Mobility & Power Stretching Routine
When:
Do this on a day of no training or after a training session.
Length:
30min, 20 stretches x 2 rounds. Hold each stretch for 30-60 seconds.
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Overhead Triceps Stretch: Improve Arm Flexibility Now
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Increase the pull, hold for longer
Relieve lower back tension with a seated chair twist. Sit, keep hips stable, and twist your upper body to one side. Use chair for deeper stretch.
Relieve lower back tension with a seated chair twist. Sit, keep hips stable, and twist your upper body to one side. Use chair for deeper stretch.
Chair Spinal Twist for Lower Back
Relieve lower back tension with a seated chair twist. Sit, keep hips stable, and twist your upper body to one side. Use chair for deeper stretch.
Cross one leg over the other.
Stand a slightly wider than shoulder width. Lean forward and focus on your lower back. No need to full bend forward for this stretching exercise.
Stand a slightly wider than shoulder width. Lean forward and focus on your lower back. No need to full bend forward for this stretching exercise.
Forward Bend Lower Back Stretch
Stand a slightly wider than shoulder width. Lean forward and focus on your lower back. No need to full bend forward for this stretching exercise.
Further bend with your lower back only.
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Hurdler Hamstring Stretch: Improve Flexibility Now
Target your hamstrings with this simple seated stretch. Sit with one leg out, other bent with foot to inner thigh, then reach forward with a straight back.
Try to reach your toes.
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Chair/ Rail Stretch for Upper Back
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Further press your body towards the ground. Slightly twist your hips away from the chair.
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Locked Hands for Shoulder Stretch
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Move your hands upwards. Lean your upper body forward (parallel to the ground) and move your hands further into the stretch.
Improve shoulder flexibility & range of motion with this stick pass-through. Hold a stick wide, keep arms straight, and move it from front to overhead.
Improve shoulder flexibility & range of motion with this stick pass-through. Hold a stick wide, keep arms straight, and move it from front to overhead.
Stick Shoulder Stretch: Improve Flexibility Guide
Improve shoulder flexibility & range of motion with this stick pass-through. Hold a stick wide, keep arms straight, and move it from front to overhead.
Use an elastic band and move it beyond your head towards your back - keep your arms straight.
Relieve lower back stiffness and boost spine mobility. Lie on your back, knees bent, feet flat. Gently lower knees to each side, keeping shoulders down.
Relieve lower back stiffness and boost spine mobility. Lie on your back, knees bent, feet flat. Gently lower knees to each side, keeping shoulders down.
Lying Knee Twist: Relieve Lower Back Stiffness Now
Relieve lower back stiffness and boost spine mobility. Lie on your back, knees bent, feet flat. Gently lower knees to each side, keeping shoulders down.
Increase the range of motion, hold for longer
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Standing Toe-Touch with Rotation
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Increase the range of the rotation, or do it faster
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Thread the Needle Stretch: Improve Mobility Guide
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Reach further, rotate more
Boost spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, then use your elbow to gently twist your torso.
Boost spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, then use your elbow to gently twist your torso.
How to Do Upper Back Seated Twist Guide
Boost spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, then use your elbow to gently twist your torso.
Increase the twist, hold for longer
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Cross-Body Shoulder Stretch: Improve Flexibility Now
Reach one arm across your body. Use your other hand to gently pull it closer to your chest. Try this shoulder stretch now for fast relief and better mobility.
Increase the pull, hold for longer
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Standing Side Bend for Abs: Improve Side Body Flex
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Increase the side bend, reach your hand further down your leg.
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows or hands.
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows or hands.
Improve Inner Thigh & Hip Flexibility: Butterfly Stretch
Sit on the floor with the soles of your feet together, knees bent out to the sides. Gently press down on your knees with your elbows or hands.
Increase the pressure, hold for longer, bring heels closer to groin
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Wide-Legged Forward Fold (seated)
Sit on the floor with legs extended wide apart in a V" shape. Keep your back straight and slowly lean forward from your hips."
Increase the forward fold, hold for longer
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Cossack Squat: Stretch Inner Thighs & Hips Now
Stretch your inner thighs and hamstrings with this wide stance side lunge. Shift weight, bend one knee, and keep the other leg straight for a deep stretch.
Increase depth of squat, increase repetitions
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Standing Quadriceps Stretch: Quick Quad Relief
Effectively stretch your quadriceps with this standing stretch. Stand tall, hold your foot, pull your heel to your buttock, and use support for balance.
Pull heel closer to buttock, hold for longer
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.
Kneeling Quadriceps Stretch: Deep Quad Stretch
Kneel on one knee, with your front foot flat on the floor. Gently lean forward, pushing your hips forward, until you feel a stretch in the front of your thigh.
Pull the back leg up with your hand, lean further forward, hold for longer
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Pigeon Pose: Deep Hip & Quad Stretch Guide
Start in a tabletop position. Bring the right knee forward. Extend the left leg straight back. Focus on pressing the front of the left thigh towards the floor.
Deepen the stretch by walking hands further forward
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Seated Figure Four Stretch: Glute & Hip Relief
Deeply stretch your glutes and outer hips with this seated figure-four stretch. While in a chair, cross one ankle over the opposite knee and lean forward.
Lean further, or hold for a longer time.
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.