Golf Flexibility and Swing Mechanics Exercise Program

Warm-Up (10 minutes)

• Arm Circles: 2 minutes
• Torso Twists: 2 minutes
• Hip Circles: 2 minutes
• Leg Swings: 2 minutes
• Shoulder Stretch: 2 minutes

Flexibility Exercises (15 minutes)

• Standing Hamstring Stretch: 3 minutes
• Hip Flexor Stretch: 3 minutes
• Thoracic Spine Rotations: 3 minutes
• Standing Quad Stretch: 3 minutes
• Lat Stretch: 3 minutes

Strength and Stability Exercises (20 minutes)

• Plank: 3 minutes
• Bird-Dog: 3 minutes
• Glute Bridges: 3 minutes
• Rotational Medicine Ball Throws: 4 minutes
• Single-Leg Romanian Deadlifts: 4 minutes
• Cable Woodchops: 3 minutes

Cool Down (5 minutes)

• Child’s Pose: 1 minute
• Seated Forward Bend: 1 minute
• Cat-Cow Stretch: 2 minutes
• Neck Stretches: 1 minute

Consistency and Progression Perform this program 3-4 times a week. Gradually increase the intensity and duration of the exercises as your flexibility and strength improve. Combine this routine with regular golf practice to see significant improvements in your swing mechanics and overall performance on the course.

Stay Safe Always consult with a healthcare professional or a personal trainer before starting any new exercise program, especially if you have existing health conditions or injuries.