Get Limber for Golf

A S S E L C H I R O P R A C T I C
R
E N T E R C
G E T L I M B E R
F O R G O L F
R A S S E L C H I R O P R A C T I C . C O M

T A K E 5 T O W A R M -
U P !
just five minutes you can
In
your body warmed up
have
ready for a fun day out
and
the golf course.
on

Q U A D R I C E P S
S T R E T C H
1 2
3 4
with both feet pointing forward,
Stand
one leg at the knee and reach
bend
and grab your foot with you hand.
back
on keeping your core tight and try
Focus
to bend at the waist. You will feel
not
stretch in the front of your thigh or
this
muscle. It can help to place
quadriceps
hand on a wall for balance. Hold the
your
for 20 seconds and repeat this
stretch
for each leg.
twice

with your feet shoulder-width apart and
Stand
bend at your waist. Let your arms dangle
slowly
in front of you. Once you feel the stretch in
down
backs of your legs, place your hands on your
the
H A M S T R I N G S
S T R E T C H
shins or ground to support your lower
thighs,
Hold this stretch for 20 seconds. If you have
back.
sore lower back or a history of back problems –
a
not do this stretch.
do
1 2
3

your golf club
Hold
to the ground
parallel
your head with
above
hands.
both
sure your feet
Make
shoulder-width
are
twisting or
without
your core. You
rotating
feel a stretch along
will
side. your
your left and right
both
sides.
S I D E T O S I D E S T R E T C H
1
2
and slowly bend
apart
one side – do this
to
3
this for 20
Hold
and do this on
seconds

down. With your other hand
W R I S T F L E X
Extend one arm out in front of
you with your palm facing
grab your fingers and slowly
bend your fingers back. You’ll
feel a stretch through your wrist
and hand. Hold for 20 seconds
and repeat on each hand.
1
2

S H O U L D E R S T R E T C H
Use your left hand to gently pull your right
shoulder towards the center of your chest.
You’ll feel a stretch in the back of your
shoulder and maybe into your triceps. Hold
for 20 seconds and repeat for each shoulder.

efore you start playing.
walk
short brisk walk helps get
A
preparing it for
system,
activity.
addition to these
In
try to go for a short
stretches,
blood flowing and
the
your nervous
stimulates

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C O N T A C T U S
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