These stretches should be completed AFTER you finish your activity!

Hold for 30-45 seconds and do 3-5 on each side.

If one side is tighter then spend more time stretching that side.

You should feel a stretch but NO PAIN!

Hamstring stretches which can be done either lying down or standing.

Hip flexor stretches which can also be done with one knee down or in standing. If it is sore on your knees then you can also put a cushion under it!

Lower back stretches

a) Helps with extension when you have been bent over golfing or gardening.

b) Lower back twist to stretch both your lower back and glute region.

c) Child's pose

Mid back stretch to improve mobility

Chest stretch to assist with opening up your shoulders.

2. Mid back mobility – stretch against the wall

• Stand with your back to the wall but do not touch legs/buttocks to the wall
• Pretend as if you are addressing the ball
• Then turn to try to touch your hands to the wall
• DO NOT move your head!
• Then twist to the other side
• You are trying to increase your movement through your backswing and follow through

On-course warm-up

Prior to hitting balls on the driving range, all players need to warm up their body. If you arrive too close to your tee time then do some of these exercises on the first tee while you are waiting for your partners to play.

These pictures are from https://free-online-golf-tips.com/additional-tips/golf-fitness-tips/golf-warm-up/.

Exercise #1: Upper body mobility - cross your arms across your body and then open as wide as you can. Repeat 10x.

Exercise #2: Rotation: Put a golf club behind your shoulders and work on rotating your body gradually increasing your movement over 10 repetitions. You can also hook the golf club under your arms across your midback and do rotations that mimic your golf swing.

Exercise #3: Leg swings - forward and backwards plus out to the side - 10x 

Exercise #4: Hip Rotations - 10x

The Sport of Gardening

Warm-up exercises

• Start by going for a quick 5 minute walk or march in one spot until the blood starts flowing!
• Squat…to warm up your lifting techniques!

Repeat 10x - hold shovel for support.

• Twisting – two options, 10x to each side – use your rake as a prop!

• Hip mobility – leg swings….forward-back, side-to-side – 10x each way

• Lunge with Side Bend – 5x each side – use shovel/stick to support you

• Upper Body warm-up – lift one arm, then the other, 5x each side