The Best Eight Static Stretches for Golfers

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1 The Best Eight Static Stretches for Golfers This is a simple stretching programme for improve your flexibility and mobility for golf. It requires no equipment and designed to be completed in the comfort of your own home. Please consult a medical professional before commencing a new exercise programme. Order Exercise Sets x Reps/Duration 1 Wrist Mobility 1 x 10seconds of each (each side) 2 Cat-Dog 1 x 10 3 Chest Stretch 1 x 20seconds (each side) 4 Lat./Shoulder Stretch 1 x 20seconds (each side) Hip flexor and Quad stretch Long Sitting Hamstring/Lateral Flexion Supine Trunk & Glute Stretch 1 x 20seconds (each side) 1 x 20seconds (each side) 1 x 20seconds (each side) 8 *Hip Internal Rotation 1 x 20seconds (each side) *Not recommended for female golfers unless aware of a Hip Internal Rotation Deficit (HIRD). 1. Wrist Mobility (A.) Flexion and (B.) Extension A. Raise one arm straight in front of you with, palm downwards and bend (flex) the wrist so your fingers are pointing to the ground. Gently assist the stretch with the other hand. Hold and repeat on the other side. B. Then, arm out straight, palm facing up bend (extend) your wrist so your fingers are pointing towards the ground and gently assist the stretch with the other hand. Hold and repeat on the other side.

2 A. B. Cocking and Uncocking (Radial and Ulnar Deviation) Elbows bent to 90degrees and tucked into the sides, make a light fist with each hand, with thumbs pointing upwards. Cock the wrists upwards (into radial deviation) so your thumbs are pointing back towards you and then un- cock your wrists downwards (into ulnar deviation) so your thumbs are pointing away. Make sure you do not extend your wrists (i.e. knuckles move backwards) whilst cocking and uncocking. Move from one position to the other and repeat. Pronation and Supination Starting in the same position as above, rotate your thumbs inwards towards each other (into pronation) and then rotate them outwards away from each other (into supination). Move from one position to the other and repeat. 2. Cat- Dog - Start on all fours (quadruped), hands below your shoulders and knees below your hips. Extend (i.e. arch) your entire back, including neck into the Dog position. Then slowly and smoothly move into the Cat position by rounding your entire back and tucking your chin in towards your chest. Move from one position to the other and repeat. Start Dog

3 Cat 3. Chest Stretch Standing with one forearm against the wall, with your elbow at shoulder height, step forwards and turn away from the arm against the wall. Hold and then repeat on the other side. 4. Lat./Shoulder Stretch Place your forearm against the wall with your thumb pointing towards you and your elbow at shoulder height. Drop your chest down towards the ground (hinging at the hips). Hold and repeat on the other side. 5. Trunk Rotations with Lateral Flexions Tall sitting position, with your hands on the back of your head (elbows pulled back). Rotate your trunk to the left, bend/flex the trunk (i.e. so your left elbow moves towards your left hip, come back up and then rotate your trunk a little bit further towards the left. Return to the starting position and then repeat on the right.

4 6. Hip Flexor Stretch In a half kneeling position (i.e. left knee on the ground and right foot forwards), lightly squeeze the left bum cheek whilst pushing the hips forward, maintaining good back posture (i.e. not arching the low back). Reach your left hand over the top of your head with a slight lean towards the right with your trunk. Hold and then repeat with the right side. 7. Hamstring and Trunk Stretch Start in a long sitting position (A) with your left leg bent. Reach down your right leg with your right hand, turn the trunk to the left (B) (i.e. away from your right leg), then raise your left arm overhead and down towards your right toes (C). Hold and then repeat on the left side.

5 A. B. C. 8. Supine Glute and Trunk Rotation Stretch Start in supine (i.e. lying on your back), bend your left knee (A) and pull it over the top of your right leg with your right hand, towards the ground and up towards your chest. Make sure you keep both shoulders on the ground at all times, with the left arm/hand up overhead. Hold and repeat on the other side. A. B. Other side view 9. Quadruped T- spine Rotations On all fours (i.e. Quadruped) with your knees slightly wider than shoulder width apart (A), place your right hand behind your head. Bring your right elbow down towards your left hand (B) and then extend and rotate up and round to the right, taking your right elbow towards the sky (C). Pause for a second and then repeat for the given number of reps. Repeat on the other side. A. B. C.

6 10. Hip Internal Rotation Stretch Start in a reclined position (supine or sitting are also okay), bend your right leg so the knee is bent/flexed to about 90degrees (A). Place the foot slightly outside the body (to the left) and drop the knee in towards the midline of the body (B). Place the left foot/ankle on top of the right knee for assistance (C). Hold and repeat on the other side. A. B. C.