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Stretching Routine for Golf - Fitness Friday #68.

Stretching Routine for Golf – Fitness Friday #68.

Stretching Routine for Golf – Fitness Friday #68.

Hi, I’m Mel Sole, Director of Instruction at the Mel Sole Golf School, headquartered at Pawleys Plantation Golf and Country Club in Pawleys Island, SC.  We conduct 1, 2 and 3-day golf schools, hourly golf lessons, and senior golf schools—any golf instruction program your heart desires. Give us a call at 800-624-4653 or 843-237-4993.  We will be happy to book a commuter school or a package that contains accommodations, golf, and golf school.

Golf Blog by the Mel Sole Golf School.

Our fitness guest today is Colin Westerman of Colin Westerman Golf Fitness. 

I love these stretches because everyone can do them no matter their age or fitness level.  It will really increase your flexibility and improve your golf forever!  So get off that couch and get to it!

Stretching Routine for Golf – Fitness Friday #68.

1. Hip Flexors.

On your knees with the body in an upright position, lift the left leg and put it in front of you.  The thigh should be parallel to the ground and the shin at 90 degrees to the ground.  Tuck your butt in to feel a stretch long your hip flexors.  After 45 secs switch legs and do the other side for the same amount of time.  Stay nice and tall throughout, and breathe!

2.  Abductors.

Place both hands next to the lead foot. (whichever one is forward and to the inside) and walk the back knee slightly to the rear.  You should start to feel a gentle stretch in the thigh muscle. Suppose you want to take the stretch further, lean forward. Do for 45 secs. Switch to the other side for the same amount of time.

3. Side to side hip rollers.

Get onto all fours—hands below your shoulders, knees below your hips. Move your hips from side to side—gentle stretch in that outer hip.

4. 90 – 90 Hip Stretch.

This is a little tougher, and for some of you, use a yoga block under the hip. It will help.  Take your left leg and place it in front of you with the upper leg at 90 degrees to your hips and the lower part of the leg at 90 degrees to the upper leg.  The other leg is stretched out behind you. The upper leg is at 90 degrees to the other leg.  Use your hands and arms to push yourself into a nice tall posture, with the back as straight as you possibly can—Leann forward for a more intense stretch. Hold for 45 secs.  Switch to the other side for the same amount of time.

5. Downward Dog.

A yoga pose with both hands on the ground and the butt sticking up in the air.  There is a slight variation on this one.  The knees are slightly bent, and the heels are off the ground.  With alternating feet, push the heels towards the ground as far as you can, giving the calf muscles a good stretch.

6. Thoracic Spine Stretch.

Get down on your knees and sit back on your heels.  If you need to put a yoga block under your butt, do so.  Stretch your arms out in front of your palms together.  Keeping one arm stationary, take the other arm behind you as far as you can. After 20 reps, do the other side.

7. Deadlift Hamstring Stretch.

Grab a golf club.  Stand upright with the club across your thighs. Move the club down towards the ground, keeping your back nice and straight.  When you reach the bottom of the stretch, hold for a few seconds, and then just left the back sag down even further. Totally relax and feel the stretch in the hamstrings.  Breathe into the bend.

8. Internal Hip Rotation – Stork Turn.

Place a golf club in front of you for balance, raise the right knee until the thigh is parallel to the ground, and cross the leg around and in front of the hips. The foot is off the ground throughout. Do 20 reps on one side.  Then do an equal amount on the other side.

9. Thoracic Spine Roll.

Lay on your side with the knees pulled up to 90 degrees.  This is similar to the Thoracic Spine Stretch but on your side.  Put the arms outstretched in front of you. Palms together.  Take the upper hand and try and touch the ground behind you.  Go as far as your body will allow. Hold for 20 secs. Breathe all the time!  Flip over to the other side and repeat!

This is a fantastic Fitness Friday #68 Stretching Routine that I do personally 3 to 4 times a week.  Every day would be even better!  Print this workout and use it in your living room as much as you can!

Source: Colin Westerman Golf Fitness      Mel Sole Golf School.

Thanks for watching – Stretching Routine for Golf – Fitness Friday #68.

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