Golf Quicky (10min)
Golf Stretching Routine Quicky
When:
Do this stretching routine on a day of no training or after a training session.
Length:
10min, 5 stretches x 2 rounds. Hold each stretch for 30-60 seconds.
Sit on a chair, keep your hip straight and twist your upper body to one side. You can use your hands to and grab the lean of your chair to increase the stretch.
Sit on a chair, keep your hip straight and twist your upper body to one side. You can use your hands to and grab the lean of your chair to increase the stretch.
Chair Spinal Twist for Lower Back
Sit on a chair, keep your hip straight and twist your upper body to one side. You can use your hands to and grab the lean of your chair to increase the stretch.
Cross one leg over the other.
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.
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
Sit on the floor with legs extended. Bend one knee and place your foot flat on the floor outside your opposite thigh. Place your opposite elbow on the outside of your bent knee and twist your torso towards the bent knee.
Sit on the floor with legs extended. Bend one knee and place your foot flat on the floor outside your opposite thigh. Place your opposite elbow on the outside of your bent knee and twist your torso towards the bent knee.
Upper Back Seated Twist
Sit on the floor with legs extended. Bend one knee and place your foot flat on the floor outside your opposite thigh. Place your opposite elbow on the outside of your bent knee and twist your torso towards the bent knee.
Increase the twist, hold for longer
Reach one arm across your body. Use your other hand to gently pull the arm closer to your chest.
Reach one arm across your body. Use your other hand to gently pull the arm closer to your chest.
Cross-Body Shoulder Stretch
Reach one arm across your body. Use your other hand to gently pull the arm closer to your chest.
Increase the pull, hold for longer
Stand tall with feet hip-width apart. Reach one arm overhead and gently bend your torso to the opposite side, feeling a stretch along the side of your abdomen and back. Keep your pelvis stable and avoid twisting.
Stand tall with feet hip-width apart. Reach one arm overhead and gently bend your torso to the opposite side, feeling a stretch along the side of your abdomen and back. Keep your pelvis stable and avoid twisting.
Standing Side Bend for Abs
Stand tall with feet hip-width apart. Reach one arm overhead and gently bend your torso to the opposite side, feeling a stretch along the side of your abdomen and back. Keep your pelvis stable and avoid twisting.
Increase the side bend, reach your hand further down your leg.
Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.
Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.
Standing Quadriceps Stretch
Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.
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
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
While seated in a chair, cross your right ankle over your left knee. Keeping your back straight, lean forward until you feel a stretch in your right hip and glute.
While seated in a chair, cross your right ankle over your left knee. Keeping your back straight, lean forward until you feel a stretch in your right hip and glute.
Seated Figure Four Stretch
While seated in a chair, cross your right ankle over your left knee. Keeping your back straight, lean forward until you feel a stretch in your right hip and glute.
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.