#1 – Full Body Openers
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Bend through your hips and knees to move into a deep squat, then raise up as you lift your arms overhead and arching your back. Return back to the starting position and repeat the movement.
Full Body Openers
Start off with 1 set of 5repetitions. Perform the exercise in a smooth controlled movement with a quick stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to warm up the whole body.
#2 – Golfer’s Stretch
Begin in an upright standing position with your feet more than shoulder-width apart, maintaining good alignment with your head, shoulders, and hips. Extend your hands and rotate your body to one side. Return back to the starting position and repeat the movement on the opposite side.
Golfer’s Stretch
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a quick stop at the end position. The intensity of this exercise is light. The purpose of this exercise is to loosen up the body.
#3 – Standing Knee to Chest
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place all of your weight on one leg then bring one knee up towards your shoulder. To intensify the stretch, pull your knee further up towards the shoulders using your hands. Hold the position for 2 seconds. Lower your leg back down to return to the starting position then repeat the movement on the opposite leg.
Standing Knee to Chest
Start off with 1 set of 5 repetitions on each side, ideally for 2 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity of this exercise is light. The purpose of this exercise is to work on balance and to stretch out deep muscle in the hip joint and low back area.
#4 – Wall Mountain Climbers
Begin in an upright standing position with your hands against the wall, keeping your head, shoulders, hips, and legs in good alignment. Move your feet back to increase the angle of your body. Contract your core and drive one knee up towards your shoulder. Bring your knee back and repeat the movement on the opposite side. Repeat the sequence of movements.
Wall Mountain Climbers
Start off with 1 set of 10 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is moderate. The purpose of this exercise is to fire up the core and those stabilizers in the hip.
#5 – Dynamic Lunges
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your hips. Take a big step forward with one leg then lower your back knee to the ground. Raise back up to return to the starting position and repeat the movement on the opposite leg.
Dynamic Lunges
Start off with 1 set of 5 repetitions on each side. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity of this exercise is moderate. The purpose of this exercise is to fire up the legs.
Take Care,
Rick Kaselj, MS
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