Grab a 3-iron and get ready to play.

We all understand the importance of warming up the body before a round of golf, but the lack of time stops most golfers from preparing the body. In recent articles I have offered flexibility programs for the locker room and utilizing the golf cart. This week I offer a short series of exercises, five minutes in total, using the club for balance and resistance. Your fitness/flexibility level will determine the level of intensity. All the exercises are perfect for senior golfers, the inflexible golfer and the fit golfer. A little preparation will reap big results!


Side stretch:



 

Place the feet wider than hip-width apart, bend the knees and pull the navel toward the spine. Feel as though you are lifting the ribcage “up and off the waist.” Exhale and stretch the body to the left, inhale stretching to the other side. Repeat five times.

Twisting with the club:



 

Bend the knees, maintain a solid lower body foundation and lift the club to waist height. Inhale, draw the navel toward the spine and twist to the left. Exhale and twist to the right. Allow the eyes to follow the hands. Begin slowly and then increase the intensity and speed. Move in a controlled manner, using the core for stability. Repeat 10 times.

Down Dog with the club:

This pose stretches the shoulders, low back, hamstrings and Achilles. Place the feet four feet apart and the club approximately three feet in front of you. Walk the feet backwards, bringing the body to a 90-degree angle to the legs. Relax the neck. Inhale, draw the navel toward the spine and return to the starting position. Exhale, move into the pose. Repeat this dynamic stretch five times and then hold the pose for 20 seconds.

Standing forward fold with the club:



 

This pose targets the hamstrings, Achilles and core abdominals. Place the right foot approximately four feet on front of the left. Turn the left foot inward at a 45-degree angle. “Pull” the right hip back so the hips face forward. Inhale, draw the navel toward the spine and flex the quads. Exhale and hinge at the hips. Repeat five times and then hold the pose for 20 seconds.

Five minutes on the practice tee will pay big dividends on the first tee. These stretches work well on the golf course, but will help you maintain flexibility if practiced in the living room five days a week.

Katherine Roberts is founder and president of Katherine Roberts Yoga for Golfers, a 10-year-old publishing and fitness consulting company based in Scottsdale, Arizona. As a fitness expert and a regular contributor for The Golf Channel, she has appeared on The Big Break, Makeover Challenge, Your Game Night, the PGA Merchandising Show Recap and How Low Can you Go? Katherine is the producer of nine DVDs and author of the ground-breaking book Yoga for Golfers (McGraw-Hill). Roberts’ unique approach to golf conditioning is a hybrid of western biomechanical research and eastern mind/body conditioning for performance. Yoga for Golfers is dedicated to helping people achieve balanced performance both on and off the course. www.yogaforgolfers.com