Golf Stretches
Straight & Bent Calf Stretch
Standing tall, grab onto a body bar or wall for support and
step back with your left foot as far as comfortable, keeping the
left leg straight. From here, try to press your left heel into the
ground creating a big stretch in your left calf (gastrocnemius).
Hold for 15-20 seconds. Now bring your left foot closer to your
right foot and bend the left knee as far as possible keeping your
left heel in contact with the ground. This should stretch the
calf (soleus) lower towards the ankle. Hold for 15-20 seconds.
Repeat on the other side.
Trunk Rotation Wide Base - Seated
Sitting on a Swiss ball with your feet spread apart and a club
behind your back, try to rotate your shoulders back and forth
without moving your lower body. Don’t pause in between
rotations and try and keep the club parallel to the ground
throughout the exercise.
Upper Trap Stretch
Sitting on a Swiss ball, reach down with your left hand and grab
below the center of the ball to help depress your shoulder blade
on the left side. Now tilt your head to the right, trying to touch
your right ear to your right shoulder. Use your right hand to
assist the stretch. Repeat on the other side!
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Golf Stretches
Cross Over Stretch
Grab a golf club and place your right
foot behind or crossed behind your
left foot. Extend the club in the air as
high as you can go and lean to your
left stretching your TFL or hip muscles.
Switch legs and stretch to the other side.
Standing Quad Stretch
Standing tall with a golf club in your right hand for
support, bend your left knee and bring your heel
towards your butt. Grab your left foot with your left
hand and pull your thigh back to stretch the quad.
Hold for 15-20 seconds and repeat on both sides.
Seated Figure Four Stretch
Begin this stretch by finding a chair that is neither too high nor too low. Your
upper leg should sit about at parallel to the ground while the feet are directly
under the knees touching the ground. Next take the right ankle and place it at the
end portion of the upper leg, just short of being directly over the top of the knee.
The stretch will begin when you slowly lean forward with a STRAIGHT spine.
Perform stretch to the point where you feel a good amount of pull into the right
hip on the outside portion. Placing a minimal amount of downward pressure on
the right knee will help to increase the stretch. Hold stretch for approximately 3045 seconds while avoiding any bouncing. Repeat stretch in opposite fashion on
left leg. Perform drill with an erect spine and never in a slouched forward posture.
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