golf hacks - a good stretch

So if you saw the previous post, you read that I started my practice and my pre round routine with a stretch. It's good to get the blood flowing and the muscles limber in order to keep your swing fluid and to avoid hurting yourself. If you go to a PGA event (or LGPA, Web.com,...) go check out the players on the range, they always do a variety of stretches to get ready for a round. Below is my routine: (always go slow and don't do anything that would hurt you, I'm not a specialist!)

Hands high - fold hands together then rotate and push as high above your head as you can, you should feel it in your back, shoulders, and arms. Give it a few seconds, deep breaths then tilt side to side slowly and stretch out that rib cage area.

Hands side to side - looks like you are directing traffic, reach left and rotate around the hips, come back like a back swing and slowly rotate through, always deep breaths. Then move hands to the right and repeat. Now 2-3 more times with your hands as if you are holding a club. Feel how free your swing is when you aren't stressing!!!

Hands low - feet shoulder width, fold those hands, rotate, and take them towards the ground. Go slow! Breath deep, go a little lower on each breath. Then move hands towards right ankle, hold for a few seconds then back to the middle, then over to the left.

Grab a club for your legs - take a long iron and use it for light support while doing a few squats, then calf and hamstring stretches.

Grab a club for your shoulders - take the same long iron, take hold of the grip in your right hand, raise it up as if you were taking a back swing, hold at the top, then tilt the club down till you can grab it with your left hand below your triceps. Very Lightly hold and rotate back to stretch your rotator cuff, BE CAREFUL! Now repeat on the left side.

Swing the club - start with 3 irons of similar length and take 3-4 very slow swings, drop it down to 2 and repeat, now just 1 for about 3-4 easy full swings, then a few 3/4 speed.

Finish with your head - Do some head circles, DO NOT TURN YOUR HEAD WITH YOUR HANDS!!! Only use the natural motions of your head to stretch your neck.

That's it. Takes me about 7 minutes to go through the whole series. You'll be amazed how much better you feel! (If you use sunscreen, its great to put it on right before so that it has time to soak in while you stretch) Remember always go slow and breath deep.

Use this time to do 3 things, let go of the things you cannot change or will not change while you are at the course, getting yourself loose and muscles warm, visualizing that opening tee shot going straight down the fairway.

Thanks for the read!
G