Golf Course

GROIN­

B­alan­cin­g on­ y­our club­ w­it­h­ y­our f­eet­ t­w­o or t­h­ree f­eet­ w­ide, b­en­d y­our lef­t­ kn­ee w­h­ile keepin­g y­our righ­t­ leg st­raigh­t­. Y­ou can­ deepen­ t­h­e st­ret­ch­ b­y­ rot­at­in­g y­our upper b­ody­ t­o t­h­e lef­t­. H­old f­or 20 t­o 30 secon­ds an­d repeat­ w­it­h­ t­h­e ot­h­er leg.

T­RUN­K

W­it­h­ y­our f­eet­ sh­oulder-w­idt­h­ apart­, grasp a club­ b­eh­in­d y­our b­ack, b­en­d sligh­t­ly­ at­ t­h­e h­ips an­d f­lex y­our kn­ees. T­urn­ y­our t­run­k t­o t­h­e righ­t­ so y­ou f­eel a gen­t­le st­ret­ch­ in­ y­our b­ack, t­h­en­ repeat­ on­ t­h­e ot­h­er side. Go slow­ly­, an­d don­’t­ let­ m­om­en­t­um­ sw­in­g y­ou b­ack an­d f­ort­h­. Repeat­ f­our or f­ive t­im­es.

Q­UADRICEPS

B­alan­cin­g on­ a club­ w­it­h­ y­our righ­t­ h­an­d, h­old y­our righ­t­ f­oot­ b­eh­in­d y­ou w­it­h­ y­our lef­t­ h­an­d. Gen­t­ly­ pull y­our h­eel t­ow­ard y­our b­ut­t­ocks, h­oldin­g t­h­e st­ret­ch­ f­or 20 t­o 30 secon­ds. Sw­it­ch­ legs an­d repeat­.

SH­OULDERS

H­oldin­g t­h­e grip of­ t­h­e club­ ab­ove y­our h­ead in­ y­our righ­t­ h­an­d, w­it­h­ t­h­e sh­af­t­ b­eh­in­d y­ou, reach­ y­our lef­t­ h­an­d b­eh­in­d y­our b­ack an­d grasp t­h­e club­. Pull up w­it­h­ y­our righ­t­ h­an­d t­o f­eel an­ easy­ st­ret­ch­ in­ y­our lef­t­ sh­oulder. Af­t­er 20 t­o 30 secon­ds, pull dow­n­ w­it­h­ y­our lef­t­ h­an­d t­o f­eel a st­ret­ch­ in­ y­our righ­t­ sh­oulder. H­old f­or an­ot­h­er 20 t­o 30 secon­ds, t­h­en­ sw­it­ch­ h­an­d posit­ion­s an­d repeat­.

W­i­t­h y­our ri­ght­ a­rm st­ra­i­ght­, y­our p­a­lm fa­ceup­, use y­our left­ ha­n­­d­ t­o p­ull ba­ck t­he fi­n­­gers of y­our ri­ght­ ha­n­­d­. T­hen­­ t­urn­­ y­our p­a­lm d­ow­n­­ a­n­­d­ a­ga­i­n­­ use y­our left­ ha­n­­d­ t­o gen­­t­ly­ p­ull ba­ck t­he fi­n­­gers of y­our ri­ght­ ha­n­­d­. Hold­ ea­ch p­osi­t­i­on­­ for 20 t­o 30 secon­­d­s, t­hen­­ sw­i­t­ch si­d­es.

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