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Groin Stretch: Face the back of a bench and place both hands on top of the seat back. Your feet should be about 2-3 feet apart. While keeping your back vertical, slide your hips sideways to the right letting your hips sideways to the right letting your right knee bend while your left stays straight. You should feel a stretch in the groin of the left thigh. Maintain the stretch for 10 seconds. Repeat 2-3 times then do the other side.
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Hip Flexor Stretch: Stand about 2-3 feet from the seat-bench and place your left foot on the front edge of the bench. Both feet should be aimed straight ahead. Perform a pelvic tilt using your abdominal muscles. Tighten your right buttock to push your right hip forward until you feel a stretch at the front of the right hip. Keep your back vertical the whole time. Hold the stretch for 10 seconds and repeat 2-3 times. Reverse foot positions and stretch the other hip.
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Hamstring Stretch: Stand facing a bench and place your right heel on the bench. Steady yourself by using a golf club as a cane (this will also help support your back). While keeping both knees straight, bend forward at the waist until you feel a stretch n the back of the right thigh. Maintain the stretch for 10 seconds. Repeat 2-3 times then reverse feet positions and stretch the other side.
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Quadricep Stretch: While steadying yourself with a golf club, bend one knee and place the instep of this foot on top of a seat back or side of a golf cart (or you can hold your instep with your free hand). Keep the thigh of the bent leg behind and just touching the thigh of the support leg. While keeping the back straight, perform a pelvic tilt. You should feel a comfortable stretch in the front thigh region of the bent-knee side. Hold for 10 seconds and repeat 2-3 times on each side.
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Calf Stretch: Stand facing and about 3 feet away from a wall, tree or golf cart. Place your hands on the wall and put your right leg behind the left. Keep the right knee straight and the heel in contact with the ground. Slowly lean your body forward until you feel a gentle stretch n the back of your right calf and knee. Hold the stretch for 10 seconds and repeat 2-3 times. Change foot positions and repeat.
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Rotation Trunk Stretch: Hold a club behind your back. While keeping your feet planted on the ground and shoulder width apart, gently rotate (turn) your trunk to one side until you feel a stretch. Keep your back vertical or very slightly inclined. No pain should be experienced. Maintain the stretch for several seconds. Repeat 2-3 times in both directions.
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Lateral Trunk Stretch: Place your left arm behind your neck and grasp the left elbow with your right hand as shown. Gently pull your left elbow towards your head with the right hand while at the same time slowly tilting your trunk to the right. A gentle stretch should be felt in your left upper arm and left upper trunk. Hold for 10 seconds and repeat 2-3 times before changing hand positions and repeating the stretch on the other side.
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Neck Stretch: While keeping your shoulders relaxed, slowly tilt your head to the right side. Using only you shoulder muscles, gently pull (depress) the left shoulder down towards your feet (only a small movement of your shoulder should occur). A gentle stretch should be felt on the left side of your neck. Hold the stretch for 10 seconds. No pain should be experienced. Repeat 2-3 times on each side.
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Shoulder Stretch: Hold a towel or shaft of a golf club behind your back. Slowly pull the towel up with your top hand until you feel a stretch in the shoulder of the bottom arm. The bottom arm should be relaxed. Hold this stretch for a few seconds then pull the towel down with the bottom hand until you feel a stretch in the top shoulder. Change hand positions and repeat on the other side.
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Back of Shoulder Stretch: Place your left hand on top of your right shoulder. Gently pull your left elbow across your body towards your right shoulder. You should feel a gentle stretch across the back of your left shoulder. Hold the stretch for 10 seconds and repeat 2-3 times. Change hand positions and repeat on the other side.
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Forearm Stretch1: With your elbow straight out in front of you and the palm facing upwards, gently pull your fingers back with your other hand. Don not let your shoulder rise up as you do this. A comfortable stretch should be felt on the inside of the forearm. Maintain the stretch for 10 seconds. Repeat 2-3 times on each side.
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Forearm Stretch 2: With your elbow perfectly straight and your palm facing downwards, make a gentle fist and let your wrist drop downwards. Pull your wrist down further with your opposite hand. Do not let your shoulder rise up as you do this. A gentle stretch should be felt on the top of the wrist and outside of the forearm. Hold for 10 seconds and repeat 2-3 times on each side.
