If you complete this warm up and one area is still tight after stretching, stretch again until your body feels evenly stretched. This warm-up routine is designed to be done before a game and also before any functional and dynamic work.
1. HIP FLEXOR LUNGE STRETCH
Adopt a forward lunge position. In this position lean backwards and feel the stretch through the quad and hip flexor of the rear leg. You may outstretch your arms to help maintain balance. Hold for 10 seconds and repeat twice on each side.
2. HAMSTRING STRETCH
Place one leg on a chair/table/golf bag/or a playing partner. Make sure there is 90 degrees between both legs and that they are straight. Push down with the stretched leg and lean forward towards your toes. Hold for 10 seconds and repeat twice on each side.
Spread both legs apart from each other until you can comfortably place both palms of your hands on the floor. In this position, make your back parallel to the floor and pull your shoulders back. Hold a golf club in both hands. Rotate your body to one side. Hold for 10 seconds on each side and repeat twice.
4. SEATED ROTATION
Sit on the floor with both legs outstretched. Place one foot on the outside of the opposite knee. Place the opposite elbow of the bent knee on the outside of the knee and rotate away from the bent knee. Hold this stretch for 10 seconds and repeat twice on each side.
5. SEATED GLUTEAL STRETCH
Adopt a position on all fours. Bring one knee up to a kneeling position with your foot on the floor. Tuck this around the other leg. Sit back onto your heels to feel the stretch in your glutes. If not, bring your chest closer to the ground and extend your hands out further. Hold for 10 seconds and repeat twice on both sides.
6. ROTATOR CUFF STRETCH
Bring one arm out in front of you. Bend it at the elbow to 90 degrees so your hand is facing upwards. Flex your wrist to 90 degrees away from your body so your fingers are facing outward from your body. With the other arm, place it underneath and round the elbow of the other arm. Grab onto the palm, or thumb of your hand, and rotate the arm buy pulling the thumb/palm so the shoulder joint is stretched. Hold for 10 seconds and repeat twice on each side.
7. SHOULDER ROTATIONS
Place one arm outstretched in front of you straight. Bring the arm up and round getting it close to your ear. Bring the arm down behind you and back to the starting position. Do 10 arm rotations on each side twice.