Exercises from the Official PGA
National Golf Stretching Guide
By RANDY
MYERS
Fitness
Director, PGA National Resort & Spa
Caution: Before beginning
this or any exercise program, seek medical advice
from your physician or a certified exercise
professional. The stretches should be done
slowly, allowing at least 10 seconds to complete
each stretch. If you feel any pain or discomfort,
stop stretching immediately.
UPPER
BACK STRETCH
(This
exercise increases shoulder and upper back
flexibility. It counters early and late round
postural problems that limit a full shoulder
turn. Stretching is also beneficial for reliving
tension build-up associated with extensive
practice time)
Directions: Stand facing the
golf car, feet shoulder width apart. Place both
hands on top of the canopy with your arms fully
extended. Slowly push your head down between your
arms, holding the stretch for a count of 10
seconds. Repeat the upper back stretch for three
repetitions.
UPPER
BACK ROTATION
(This
stretch simulates the muscular rotation of the
backswing and follow-through. This exercise
benefits the muscles in the torso, shoulders and
upper back, while emphasizing balance)
Directions: For this
exercise, stand facing the golf car on the
passenger side. Extend your arm, placing your
right hand on top of the canopy. Your feet should
be directly below your hips. Turn your body
slowly to the right, grabbing the canopy support
with your left hand. Hold the stretch for a count
of 10 seconds. Move to the other side of the cart
and repeat this exercise with your opposite side.
MIDDLE
BACK ROTATION
(This is a
great stretch for stimulating the muscles in your
middle back. Try this one before teeing off on
the back nine. It is also a beneficial stretch
when you are working on your full golf swing)
Directions: Stand in front of
the car, facing the passenger side. Grab the
canopy with your right and left hands.Extend your
arms straight and straight and separate your feet
shoulder-width apart. Bending forward slightly,
push with your top arm and pull with your bottom
arm. Hold the stretch for 10 seconds. Move to the
other side of the golf car and repeat this
stretch with the other side of your body.
FRONT
SHOULDER STRETCH
(This
stretch is great for pulling the shoulders back
and pumping up the chest muscles. Use this upper
body stretch before hitting balls at the range,
or during your round when play is slow)
Directions: Stand in front of
the golf car, one arm length away. Reach back
with your right hand and grab the canopy support
at shoulder-height. Place your left hand on your
right hip and slowly turn away from the car. Use
your left hand for leverage to increase the
intensity of the stretch. Hold for 10 seconds,
then repeat with your left arm.
GRAVITY
DROP
(Stretches
and balances the muscles in your calves,
Hamstrings, and hips. An excellent everyday
stretch that is also effective during practice or
play)
Directions: Stand on the
floor of the passenger side of the golf car.
Place both heels off the edge and slowly lower
them toward the ground. Hold onto the canopy with
both hands for support and balance. Make an
effort to properly align your body while both of
your heels drop lower. Hold the stretch for 20
seconds and then repeat.
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