Shoulder Flexibility in Squat Bar Position
Purpose: Shoulder and mid spine mobility.
Stand feet hip distance apart with ends of club in both hands resting in front of you on thighs. Inhale, extending both arms straight overhead. Bend both elbows bringing club directly behind head in line with ears. Lower elbows as much as possible and try to straighten arms still holding club behind low back against buttocks. Reverse, bending arms at elbows bringing club back overhead and return to front.
Shoulder Extension with Trunk Rotation
Purpose: Promotes range of motion through shoulders and thoracic spine.
Stand tall holding club behind you with palms facing backward. Bend from the hips to a flat back like a bow with club aiming straight in the air. Rotate so club moves from parallel to perpendicular to the ground.
Lateral Trunk Flexibility
Purpose: rib cage mobility in side bend.
Stand tall holding club overhead with hands wide on grip and close to club head. Slowly bend from side to side with intention of lengthening spine and adding space between each vertebrae.
Lateral Flexibility with Rotation
Purpose: rib cage mobility in rotation.
Stand tall holding club overhead with hands wide on grip and close to club head. Slowly bend from to the side with intention of lengthening spine. Then, without moving hips or center of gravity, rotate ribcage so club turns parallel with the ground.
Trunk Rotation
Purpose: Prepare body for rotation
Stand with feet hip distance apart holding ends of club in both hands with arms straight in front of chest. Rotate club and upper body to the right as far as possible. Lift up on left toe to allow further rotation. Goal is to rotate club 180 degrees. Inhale return back to start position. Repeat other side. Focus on tall spine lifting away from hips.
Shoulder mobility
Purpose: spinal rotation. Stand in address position with same hip tilt and spine angle. Hold onto ends of club allowing arms to fall in place in alignment with feet. Inhale prepare. Exhale rotate upper body as if in backswing trying to turn shoulders, arms, and club. Pause. Inhale repeat to start. Repeat backswing 10x. Then proceed to follow through on opposite side. Focus on controlled movements.
Quadricep Stretch
Purpose: Prevent injury and promote range of motion by warming up before round.
Stand and kick right leg back bending at the knee and grasp ankle with right hand. Gently pull foot back while pushing hip forward to feel stretch in muscle between knee and hip joints in front of leg. Repeat with left leg. Club may be used as prop for balance.
Hamstring Stretch
Purpose: Lengthen spine; stretch shoulders, hamstrings, and calves.
Use club for support. Press heel down with toes up with a straight leg as you push your hips back. Feel the stretch on the back of the leg from the ankle to buttocks. Keep your back straight and head up as you bend forward from your hips.
Shoulder Push-Pull
Purpose: Prepare shoulder pain for fast action during swing.
Hold the hosel end of a golf club behind your neck with your right hand. Align the club down the back vertically and hold the grip end with your left hand near your buttocks, palm facing out. Pull the grip down to stretch triceps, and push elbows out to stretch chest and front of shoulders. Then pull the hosel up. Switch sides.
