- Hold your golf club in front of you with one hand gripping each end of the club in an overhand grip.
- Lift the club forward and up over you head with elbows straight.
- Slowly stretch your shoulders and move your hands back as far as possible until you feel tension across the front of your shoulders.
- Hold for 10 to 20 seconds and release.
- Repeat 2 to 3 times.
- Be careful not to go beyond your limits. Increase your range of motion slowly.
- Begin standing up straight with shoulders relaxed and back.
- Reach your arms behind your back and interlace your fingers.
- Lift your shoulders up toward your ears and lift your hands away from your back.
- Slowly bend forward at the waist, keeping your back flat, not rounded.
- bending forward and lift your hand over head as far forward as comfortable.
- At a full stretch you will feel tension in your hamstrings and in your shoulders.
- Hold for 10-20 seconds and release.
- Repeat 2-3 times.
Chicago Bears cornerback Devin Hester demonstrates a simple way to open the hips and stretch the muscles of the hips, groin and lower back. This is great for golfers as well.
The iliotibial (IT) band can become irritated from excess flexion of the knee and hip. For golfers, this stretch can help keep the hips limber.
6. Standing Quad Stretch
- Stand on one leg (grab onto something solid if you need support).
- Bend your knee and bring your heel toward your buttock.
- Reach for your ankle with your hand.
- Stand up straight and feel a slight pull along the front of your thigh and hip.
- Hold the stretch for 20-30 seconds, release and repeat on the other leg.
- Be careful not to strain your knee - the goal is not to touch your heel to the buttock, but rather to stretch the thigh.
- Begin in a forward lunge position and drop your back knee to the floor.
- Raise your arms and hands up over your head and look up.
- Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
- Hold the stretch for about 20-30 seconds, release and repeat on the other leg.
Here is simple way to stretch your quadriceps and it is great for golfers because you can do it on the soft turf.