A golf stretching program will help to increase your range of motion and reduce the risk of an injury.
Before beginning any exercises program, make sure that you spend 5 to 10 minutes warming up, and keep in mind that stretching involves slow steady movements; holding each stretch for 15 to 20 seconds: remembering to breathe throughout the stretch.
Here are 7 stretches to improve your range of motion:
Shoulder & Chest Stretch
Standing with your feet hip-width apart, clasp your hands behind your back with straight arms, and raise your arms up as high as possible, bending forward from the waist and hold.
Place one arm straight across the chest, and place the opposite hand on the elbow and pull the arm towards your chest and hold. Repeat on the other side.
Standing in a relaxed position with your back straight, raise your left arm straight overhead, bending your elbow so that your left hand is on the middle of your upper back with your elbow pointing up to the sky. Place your other hand on elbow and gently pull towards your head until you feel a stretch in your left triceps Hold and repeat with your other arm.
Low Back Stretch
Lie on your back with your one knee drawn up towards your chest. Then slowly bring that bent leg across the body until a stretch is felt in the lower back and hip area; keeping your shoulders squarely on the floor at all times. Your other leg should be bent so that your knees are aligned.
Sitting in an upright position, tuck your foot near your groin with the opposite leg out straight. Then bending from the hips and keeping your low back straight, reach down until a stretch is felt in the back of the thigh.
Standing Quad Stretch
Standing with your feet hip-width apart, pull your abdominal muscles in, relax your shoulders, and hold onto a chair or to the wall for balance. Then bend your left leg, bringing your heel behind you (toward your butt), and grasp your left foot with your right hand. Pull your foot up until you feel a stretch on the front of your thigh. Switch legs and repeat the stretch.
Standing with your right arm extended straight out, pull back your fingers with the opposite hand until you feel a stretch in your forearm. Hold and repeat with your other arm.
Remember to stop the stretch immediately if you feel any pain or if tightness increases as you stretch, and talk to your healthcare practitioner.