20 Minute Workouts/Stretches Before Bed

[CuppedTin]

What are some good workouts/stretches to do before bed to workout golf muscles? No weights...

[bunkerputt]

Originally Posted by CuppedTin

What are some good workouts/stretches to do before bed to workout golf muscles?

No weights...

This is what I do on my off days (~3 nights a week) when I'm not at the gym.  Since I'm about to go to bed, I don't push it very hard, though I usually sweat a little:

1.  Push-ups

2.  Leg lifts

3.  Glute marches (not sure what this one's called.  Lay on your back, try to push your pelvis up in the air as high as possible, alternate lift, raise and lower your legs)

4.  Crossover sit-ups

5.  Supermans

6.  Front and side planks

7.  Deep squats with hands lifted

Then I stretch:

1.  Chest and shoulders

2.  Cats and dogs

3.  Laying glute stretch

4.  Childs pose

5.  Dynamic lat stretch

6.  Hamstrings

7.  Wall angels

I mix it up a bit, but that's the general routine.  If my calves are tight, I massage and stretch them out.  It all depends on your history.  If you lifted weights a lot when you were younger, you'll find wall angels incredibly difficult.  Stretch the back a little, do the cats and dogs (from yoga) for your lower back, but stretch the shoulders, glutes, and internal/external rotation of the hips more.  You don't need so much rotation in the golf swing, the more you have the more you are prone to injury, so your stretches don't really need to be of the rotary, twisty variety.

[DoGolf Jonathan]

Great routine, I'm going to give it a try for a little while and see how I like it.  Thanks for the advice!

[saevel25]

If i don't have time, at the golf course i usually do..

I will lunge back and then come up and bring my knee to my stomach. This works all the leg muscles. I also will do lunges were i bring the one leg back and around the other leg, like a curtsy. This will stretch alot of rotator muscles in the hips. Then i will bend over at the hips, with my arms stretched out, and i will rotate my hands so one points up and one points down. Finally i will rotate my arms backwards then forwards. If my hamstrings are still stiff, i will do one leg deadlifts forward to stretch them out.

Just some dynamic motions to get the body going. I recommend looking up how to do these exactly. The curtsy lunge i got out of a book, so it might be hard to find.