Golf Stretching Program 

    Groin Stretch  

Place your feet 3 ft. apart, keeping your back    straight, bend your right leg, while the left leg is straight, and you should feel a stretch in your left groin.  Make sure to alternate between right and left legs.          leg leg                   

Hamstring Stretch

Step forward 3 ft., keeping your right knee straight.  Slowly bend forward at the waist until you feel a stretch in the back of your leg.

Hip Flexor Stretch

            Step forward with right foot 3 ft.  Both feet straight ahead, and keep you’re back straight.  Bend your right knee and put your weight on your right leg.  You should feel the top of your tight stretching.  Make sure to alternate between right and left legs.

Quadricep stretch

            Bend your left knee and hold your left foot with your left hand.  Keep your knees together and keep your knee pointing towards the ground.  Keep your back straight, and you should feel pull in your quads.   Make sure to alternate between left and right legs.

Calf Stretch

            Step with your right foot back 3 ft. keep your feet pointed forward, while keeping your right knee straight, slowly bend your left knee until you feel a stretch in the back of your right leg.  It is important to keep your right heel on the ground.  Make sure to alternate between left and right legs.

Side Trunk Stretch

            Place your right arm behind your head and grasp the right elbow with the right hand.  Gently bend to the left, and you should feel a stretch in your left side of you trunk.  Make sure to alternate between left and right sides.

Trunk Rotation Stretch

            Hold a club behind your back.  Keep both feet planted about shoulder width apart.  Back straight and knees and hips slightly bent.  Without twisting your hips gently turn your trunk to one side, until you feel a stretch in the middle of your back.  Make sure you rotate from side to side.

Back of Shoulder Stretch

            Place your right hand on your left shoulder.  Gently pull your right elbow across your body towards your left shoulder.  You should feel a stretch across the back of your right shoulder.  Make sure to alternate between left and right shoulders.

Shoulder Stretch

            Hold the shaft of a club vertically behind your back, with both hands.  Gently pull up with the top hand until you feel a stretch in you bottom shoulder, and hold stretch for 20 seconds.  Then pull with your bottom hand until you feel a stretch in you top shoulder.  When finished switch arms and repeat exercises.

Forearm stretch palm-down

  With your arm straight out in front of you and the palm facing upwards, gently pull your fingers back with your other hand.  Do not let your shoulder rise up as you do this.  A stretch should be felt on the inside of your forearm.

Forearm Stretch Palm Down

With your arm straight out in front of you and your palm down, point your hand to the ground.  Slowly pull the back of this hand towards you with the other hand.  Do not let your shoulder rise up as you do this.  A stretch should be felt on the top of your wrist and forearm.

Neck Stretch