Slide show: Golf stretches for a more fluid swing

Stretching before you golf loosens your muscles and prepares them for what lies ahead. And there's more. Regular stretching can promote a fluid, full golf swing and help prevent injury.

Before you stretch, warm up with five minutes of walking or another light activity. Then complete the series of golf stretches described in this slide show. Hold each stretch for 10 seconds. Repeat three to five times. Do one set of golf stretches every day and another set before and after each round of golf.

Start by stretching your quadriceps.

• Stand with your back to a chair or bench and cross your arms over your chest. Place your left foot up on the chair or bench. Use a lower seated chair if it's more comfortable.
• Keep your left knee even with or behind your right knee. Tighten your left buttock muscles. You'll feel a stretch in the front of your left thigh.
• To mimic your follow-through, rotate your shoulders and torso to the right and bend your left shoulder and trunk slightly toward the ground.
• Repeat the stretch with your right foot on the chair.

Next stretch your back muscles.

• Stand with your feet apart facing the back of a chair.
• Grab the back of the chair with your hands.
• Holding on to the chair and keeping your spine straight, move your body down and away from your hands until you feel a stretch near both armpits.

• Hold your golf club behind your shoulders. Stand next to a step or tee bench. Put your right foot on the step.
• Keep a slight bend in your right knee. Then bend your upper body forward at your hips, keeping your spine straight until you feel a comfortable stretch in the back of your right thigh.
• Maintain this stretch while rotating your shoulders and back to the left and to the right.
• Repeat with the left leg.

You can stretch your hips several ways. Try this stretch first:

• Sit on a chair or a tee bench. Place your right ankle on top of your left thigh.
• Push down on your right knee with your right forearm. Then lean forward at your waist until you feel a gentle stretch in your right hip.
• Repeat the stretch on the opposite side.

Then try this hip stretch:

• Sit on a chair or tee bench. Raise your right knee up and grasp it with your left hand.
• Keeping your spine upright, pull your right knee up toward your left shoulder. You'll feel a stretch in your right buttocks.
• Mimic the position of your right hip when you're at the top of your backswing by turning your shoulders to the right.
• Repeat the stretch on the opposite side.

Here's a final hip stretch:

• Kneel on your right knee, holding your golf club with your right hand. Place your left foot in front of you, bending your knee and placing your left hand on the leg for stability.
• Keep your back straight and abdominal muscles tight. Lean forward, shifting more body weight onto your front leg. You'll feel a stretch in the front of the hip and thigh of the leg you're kneeling on.
• Repeat the stretch on the left side.

Now stretch your wrists upward.

• Hold your right arm in front of you with your palm facing down.
• Keeping your elbow straight, gently pull your wrist up by grabbing the top of your fingers.
• Repeat three to five times on each wrist.

Stretch your wrists downward, too.

• Hold your right arm in front of you with your palm facing down.
• Keeping your elbow straight, gently pull your wrist down toward your body. You'll feel the stretch in your right forearm and wrist.
• Repeat three to five times on each wrist.

Next stretch your shoulders.

• Stand as if you're addressing the golf ball and grab your left elbow with your right hand.
• Keeping your left thumb pointed up, bend your left wrist toward your left thumb.
• Rotate your trunk to the right.
• Pull on your left elbow until you feel a stretch in your back.
• When stretching the trailing (right) shoulder, grab your right elbow with your left hand. Then rotate your trunk to the left.

Finally, stretch your core muscles.

• Stand with your feet shoulder-width apart as though you're addressing the golf ball. Fold your arms across your chest.
• Initiate your backswing motion.
• Continue from the top of your backswing position to your follow-through.

At home, you may want to try this stretch in front of a mirror to check the different positions of your swing.