Cats Up and Cats Down Are
Easy Lower Back Stretches
From Sean Cochran
Cats Up
Cats Up and Cats Down are two easy lower
back stretches. We'll use these two to address
flexibility in the lower back as part of our golf
fitness program for winter conditioning or for
any golfers who are getting back into the game
after a layoff.
(Be sure you are in good health and cleared by
your physician before beginning any type of
exercise program.)
Begin Cats Up/Cats Down by placing both
hands on the floor directly under the shoulders.
Position both of your knees directly under the
hips, eyes looking down and back flat.
Then begin extending your lower back upward
towards the ceiling. This is the Cats Up
position.
Continue to arch the lower back up until it is
rounded. Keep the arms straight throughout the
exercise. Hold the Cats Up position for 30
seconds.
The "Cats Up" lower back stretch.
Cats Down
Continue to the Cats Down position by
rounding the lower back down towards the
floor, extending your head upward during this
movement.
Again, keep your arms straight throughout the
entire movement.
Continue to round your back until a stretch is
felt across the lower back. Hold this stretch for
30 seconds.
Alternate between the Cats Up and Cats Down
positions for 2-3 sets for a great lower back
stretch.
The "Cats Down" lower back stretch.
Golf Flexibility Exercise - Straight Leg Rotational
Hamstring Stretch
From Sean Cochran
The body must move through an extended range of motion for an efficient
swing to occur. Much is contingent upon the ability of the body to coil and
uncoil during the swing. In order for these two biomechanical actions to occur
efficiently, the development of proper flexibility is required.
Too often, amateur golfers lack the flexibility to perform the mechanics of the
golf swing correctly. As a result of poor flexibility, they create compensations
in the swing. Implementing flexibility exercises into your routine can improve
your swing.
One of my favorite golf-specific flexibility exercises is the Straight Leg
Rotational Hamstring Stretch. This exercise improves the flexibility in your
hamstrings, lower back, and mid-section. All of which are required to be very
flexible in order to perform the golf swing correctly.
Here are the steps involved in this flexibility exercise. If you have not
performed flexibility exercises before or suffer from lower back pain, I
strongly suggest you take it very slowly and do not push yourself. Make sure
you are in good health and cleared by your physician before performing this
type of activity.
The Straight Leg Rotational Hamstring Stretch accomplishes the following for
golfers:
• Golf muscles trained: Hamstrings, Glutes, Hips, Lower Back, Obliques,
and Upper Back
• Exercise benefits: Dynamically stretches the hamstrings, hips, lower
back, and mid-section.
Step 1: Begin by placing feet shoulder-width apart, extend arms overhead, and
clasp hands together. Turn so that you are facing to one side. (Photo on first
page)
Step 2: Slowly extend arms toward the top of your shoes, keeping your legs
straight.
Step 3: Extend downward to your level of tolerance, pause slightly, and return
to the starting position.
Step 4: Rotate torso, shoulders, head, and arms to the other side.
Step 5: Slowly extend arms toward your
Find Your Level
shoes, keeping your legs straight.
of Tolerance
Step 6: Reach downward to your own level
of tolerance, pause slightly, and return to the
starting position.
Step 7: Return to the other side and repeat
the same sequence, then return to the center
position.
Step 8: Perform 15 to 25 repetitions.
This exercise is just one of many flexibility
exercises you should perform in your golf
flexibility program. The great thing about
improving your flexibility in relation to the
golf swing is it takes little time and the
benefits are immense.
Exercise Targets the Lower
Back, Hamstrings
The starting position for the
Straight Leg Rotational
Hamstring Stretch.
Stretch to One Side
Stretch to the Other Side
"Openers" - A Lower Back Stretch for Golfers
From Sean Cochran
It is well known one of the most common injuries in golf is to the lower back. Research indicates more than half
of all golfers will incur a lower back injury at some time during their playing careers.
On the PGA Tour a great deal of time and energy is spent on preventing lower back injuries. What is the cause
for the high incidence of lower back injuries in the sport of golf?
The execution of the golf swing places large amounts of stress on the lower back. And over time the lower back
becomes fatigued. This results in a decrease in performance and possible injury.
How does one prevent such an injury from occurring? First off, not all lower back injuries can be prevented, but
the golfer can takes steps to make such injuries less likely. One of these steps is the implementation of a
comprehensive golf fitness program.
Incorporated in such a program is a lower back flexibility and strengthening program. This part of the program
contains a series of golf-specific flexibility exercises geared to maintaining the range of motion within the lower
back.
One such lower back flexibility exercise I have found to be of great benefit is one that I call Openers.
"Openers" is a simple-to-perform lower back flexibility exercise that can help your rotation during the
backswing, and it also helps keep the musculature of the lower back flexible.
Here's how to perform the Openers exercise:
Step 1: Begin the exercise lying on your side with the left hip in contact with
the floor (as in the photo above).
Step 2: Bend both knees approximately 90 degrees, resting the right knee on
top of the left.
Step 3: Extend both arms straight out from the shoulders, resting the left arm
on the floor, and hands clasped together.
Starting Position - Openers
Lower Back Stretch
The start position for the
Openers exercise.
Step 4: Begin by slowly raising your right arm off the left.
Step 5: Continue to raise and rotate the right arm until it is resting on the floor
opposite your left arm (as in the photo above).
Step 6: Hold this position for 20-30 seconds, and repeat the exercise sequence
by lying on your right side.
Keep in mind not all lower back injuries can be prevented, but with the
implementation of a lower back flexibility and strengthening program, the
possibility of one occurring to you can be greatly reduced.
Finish Position - Openers
Lower Back Stretch
The finish position for the
Openers exercise.
Core Stretch: Standing Twist with Club
From Mike Pedersen
Golfers who want to begin an exercise program that helps their golf game should
choose exercises that are specifically beneficial to an efficient golf swing.
The core is a critical area for the golfer. Your core range of motion dictates how big
a backswing you'll be able to make, resulting in a higher level of club head speed
and distance.
The Standing Twist with Club is a rotational stretching exercise that benefits the
golfer's core. As such, it is an excellent exercise for any golfer to incorporate into his
The Standing Twist with
or her stretching routine.
Club exercises is a good
How to do the Standing Twist with Club:
core stretch.
• Hold club chest high, arms straight out in front, with grip shoulder-width
apart.
• While keeping feet and hips fairly stable, rotate club to the right (as in photo)
and then the left.
• Try to breathe out on every turn to release tension.
• Repeat each side 10 times.
Golf Flexibility Exercise - Backswing Stretch with Club
From Mike Pedersen
Every golfer wants to know the secret golf flexibility exercise that Tiger Woods and
all the other pros do to create maximum golf swing power. Alas, there is no secret
exercise for golf that will overnight transform your golf swing and game. And the
pros put their pants on one leg at a time, just like you do.
But I will say this, and emphatically: Doing a specific golf flexibility exercise for
your swing fault or power leak can have a tremendous and rapid impact on your golf
swing.
You see, if you focus on your physical limitations and implement golf flexibility and
strength exercises to address those limitations, you will, in fact, be on the road to
playing the best golf of your life.
The photo on this page shows a fantastic golf flexibility exercise you can do during
play, or before you tee off, that can enable you to make a full and complete
backswing for maximum golf swing speed every time.
Backswing Stretch with Club
• Step 1: Extend left arm out in front of you (if you are a right handed golfer).
• Step 2: Take both hands and place on top of club.
• Step 3: Drop upper body down against club to feel a stretch in your left shoulder.
• Step 4: Hold at least 15 seconds, repeat once more, then do the opposite arm for
your follow-through side.
This golf flexibility exercise is one of the most effective stretches you can do to
increase your backswing range of motion and eliminate tension for an effortless golf
swing.
You can do this exercise every second or third hole during your round to
maintain a full backswing for the full 18 holes.
Mike Pedersen
demonstrates the
Backswing Stretch
with Club.
Golf Stretch - Twisting Lunge with a Club
From Mike Pedersen
Golf stretching used to be rare, but now is the norm - especially for older golfers.
But stretching for golf is a bit different than plopping your foot on a counter in your
kitchen to loosen your hamstring.
In fact, stretching for golf should incorporate mostly rotational stretches for your
core, lower back, shoulders and hips. This approach will help you see improvement
on the course quickly.
The following stretch is very golf-specific. In the photo, you see that I am in a lunge
position with a rotation. So I am stretching the hip flexors, quads and core rotational
muscles all in one. This golf stretch I call Twisting Lunge With A Club:
Instructions
• Get a middle iron and place it vertically in the ground to your right.
• Lunge down with your left leg forward and the back knee bent.
• While shifting your weight onto your front leg, Extend your arms on the club
to feel a stretch in your backswing muscles, as well as hip flexors, quads and
core.
• Hold for 15 seconds, release and repeat other side.
• You can also switch lead legs to feel a slightly different stretch.
Mike Pedersen
demonstrates the
Twisting Lunge with a
Club exercise.
Head-to-Toe Stretches for Your Golf Warmup
From Larry Foster, M.D. ("Dr. Divot's Guide to Golf Injuries")
Dr. Divot's Golf Warmup
(Editor's Note: The illustrations and text in this package are excerpted from the book, "Dr. Divot's Guide to Golf
Injuries" by orthopedic surgeon Dr. Larry Foster. These excerpts appear with the permission of Dr. Foster and
Doctor Divot Publishing, Inc., and may not be reproduced without the permission of same.)
In an optimum golf warmup routine, stretching follows a quick aerobic "sweat breaker" and precedes
progressive swinging (making practice or driving range swings with shorter clubs first, working your way up to
woods).
I prefer a "head-to-toe" approach to stretching, because it provides a way for me to remember to include all the
major muscle groups in sequence. Hold each stretch for fifteen to twenty seconds. Avoid stretching beyond the
point of pain, and never bounce to stretch. Stretch one side of the body, then the other. Repeat the stretches
three or four times for each side.
Neck Stretches
Neck Rotation
Turn your head all the way to the left and hold. You can
add a little more stretch by pushing your chin with your
fingertips. Repeat for the right side.
Neck Flexion
Pretend you are looking at a spot of mustard on your shirt.
Flex your neck to bring your chin as close to your chest as
you can go and hold.
Lateral Neck Stretch
Looking straight ahead, cock your head to the left as if you
were trying to bring your left ear to your shoulder (don't
cheat by shrugging your shoulder up to meet your ear).
Repeat for the right side.
Illustrations by Moki Kokoris; Reprinted with
Permission from Doctor Divot Publishing, Inc.
Shoulder and Chest Stretches
Posterior Shoulder Stretch
Pretend you have an itch between your shoulder blades.
Hold your left arm across your body and grab the back of
your left elbow with your right hand. Pull the left elbow in
as far as you can so that your left fingertips can reach your
upper back. Repeat for the right shoulder.
Anterior Shoulder and Chest Stretch
Hold a club with both hands behind your back, elbows
extended. Now stick out your chest while you raise the club
back away from your body and hold.
Illustrations by Moki Kokoris; Reprinted with
Permission from Doctor Divot Publishing, Inc.
Forearm and Wrist Stretches
Hold your left arm out in front of you with your elbow
locked straight. Now take your right hand and bend (flex)
your left wrist and hand as far down as they will go and
hold (remember to keep your elbow straight). Now repeat
the stretch but this time turn your left palm up and use your
right hand to extend the left wrist as far as they will go.
Repeat for the right side. This exercise loosens the wrists
and also prevents tennis elbow and golfer's elbow, so don't
skimp here.
Lateral Back Stretch
Hold a club with both hands over your head.
Keeping your pelvis steady, bend as far as you
can to the left and hold. Slowly return to the
upright position and repeat to the right side.
Toe Touch
This stretches the lower back. Stand with your feet
shoulder-width apart. Slowly bend forward at the waist and
try to touch your toes. There is a huge degree of variation
among people regarding how far they can go, so don't feel
bad if you can't reach all the way to your toes. Remember
not to bounce. If you have a bad back you can sit on a
bench and lean over to touch your toes instead.
Lower Back/Trunk Rotation
I prefer to do this one sitting down. You can use
the golf cart seat or a bench. Pretend you're
driving to the Grand Canyon while your kids
have been arguing in the back seat for six hours
straight and you are going to now yell at them.
Keeping your hips facing forward, rotate your
body all the way to the left, look over your
shoulder and hold. If you like, you can grab hold
of the back of the bench or seat. Repeat for the
right side. Saying "Do I have to stop this car?" is
optional.
Hamstring Stretch
Stand upright and place your left foot on the golf cart or
bench. Now bend forward at the waist while keeping your
back straight. Repeat for the right side.
Calf Stretch
Pretend you are a sword fighter about to thrust at your
opponent. Stand with your right foot about eighteen inches
in front of your left foot. Keep your left heel on the ground
as you lean forward, flexing your right knee as you go. You
will feel a stretch in your left calf muscles. Repeat for the
right side. If necessary, you can hold on to the golf cart or a
tree for balance as you lean forward.
Quads Stretch
Pretend you stepped in some chewing gum and
you are checking the bottom of your shoe. Stand
with your feet close together. Now grab your left
ankle behind you and flex your knee as far as it
will go and hold (your left heel should hit your
buttocks). Repeat for the right side. If necessary,
hold on to the golf cart or a tree for balance. To
get the most out of this stretch, keep the trunk
straight and avoid leaning forward.