Posted in Pro Tips by Jon Bird on 1st June 2009

Arm Circles
Instructions:

Raise arms out to side
Start with small circles with your hands and gradually increase
Hands should feel light
Keep speed of movement moderate
After 15 seconds switch directions and repeat
Complete each direction twice
Benefit to Golf Swing:

Warm up and increase blood flow to shoulders
Prepare shoulders for a full range of motion in swing
Allows golfer to make a fluid, easy swing on first tee
Promote relaxation and fluidity in shoulder for effortless swing

Overhead Extension
Instructions:

Grab club just outside shoulder width
Hold club over head with arms extended
Feet shoulder width apart
Bring club down to legs and raise again
Repeat movement for 15 seconds
Benefit to Golf Swing:

Prepares shoulders for better top-of-backswing position
Improves functional range of motion in finish position/or follow through
Increases leverage on downswing from the top

Overhead Sidebend
Instructions:

Grab club just outside shoulder width
Feet shoulder width apart
Hold club extended overhead
Lean body to one side feeling stretch on opposite side
Hold for brief moment and go immediately to other side and repeat
Repeat each side 3 times each
Benefit to Golf Swing:

Greatly improve range of motion of trunk on back swing and follow through
Reduce any limitation in trunk rotation, improving full back swing
Create more club head speed and power with bigger coil
Reduce stress on lower back in both extreme take away and finish

Golf Rotations
Instructions:

Place club over shoulders behind head
Grab at each end of club
Assume golf posture and rotate upper body back and through
Keep lower body quite still and feel the stretch in mid section ("core")
Repeat each side 10 times
Benefit to Golf Swing:

Prepare golf specific muscles of the trunk to make an aggressive move from the first tee on
Also prepares proper sequencing of swing, while warming muscles
Will improve body movements during swing from the beginning, not sacrificing strokes of the first couple of holes

Modified Good Mornings
Instructions:

Slightly flexed knees
Grab club and bend at hips
Let arms hang relaxed in front of legs
Stretch hamstrings and lower back by lowering club down legs
Return to starting position and repeat 15 times
Benefit to Golf Swing:

Increase circulation in lumbar (lower back) area to withstand the high torque from initial swings
Allow for a more relaxed posture position through out swing
Reduce chance of injury to lower back early in the round

Partial Squat
Instructions:

Feet shoulder width apart
Place club in front of you and hold with both hands for balance
Lower body by bending at the knees not hips
Raise back up and repeat 15 times
Keep upper body very erect
Benefit to Golf Swing:

Increase blood flow and circulation through out body
Great total body warm up to allow body to make a relaxed, comfortable first swing
Increase range of motion in hips encouraging a more synchronized swing from the ground up

Side Lunge
Instructions:

Hold club behind neck, looking straight ahead
Step directly out to one side feeling a little pull up inside of leg
Go directly the other direction and repeat
Stay very upright
Benefit to Golf Swing:

Warm up and improve range of motion in hips and groin area
Allow a fuller back swing with out tension in hips or inner thigh
Be able to stay in shot longer on follow through with shifting off the right foot (for a right handed golfer) too early