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Step 1
Start with some arm circles to work the kinks out of your shoulder muscles before golfing. Stand with your arms straight out on either side of your body and make small circles for 15 seconds. Slowly make the circles bigger, and then reverse the arm circles for another 15 seconds.
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Step 2
Prepare for a good backswing position and follow through with overhead stretches. Hold a club in your hands, with your hands spread just past shoulder width on the shaft. Reach up into the air as high as you can and hold the position for a couple of seconds.
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Step 3
Bend over as far as you can, allowing the weight of your hands and arms to stretch your back. Repeat the stretches at least two more times.
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Step 4
Begin loosening up the center of your body with side bends. With the club in your hands--just past shoulder width--and your legs spread to shoulder width, lift the club high in the air. Lean your body to the left side as far as you can and hold your position for a couple of seconds before leaning to the right.
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Step 5
Prepare your body for the rotation in the golf swing. Position the golf club along the top of your shoulders and hold the club at both ends. Assume your normal address position on the golf course.
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Step 6
Turn your body back and through, just as you do when hitting the ball. Keep your lower body still to stretch your back muscles. Do these rotational stretches at least 10 times.
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Step 7
Take a few practice swings with a weight on the club or using two irons. Swing slowly and with control, continuing to stretch the muscles before golfing.
