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	When stretching for golf, the major muscle groups are: the torso, hips, shoulders and arms. Our SportStretch™ Golf targets these specific muscle groups to help give you more power, accuracy and control on each shot. Stretching plays a critical role in maintaining flexible, healthy muscles. Flexible muscles can make the difference not only in your sport performance, but how your body feels when you're through and how quickly you're ready to go again. Use our SportStretch™ Golf Program at least 2 to 3 days a week, on non-sport days for training and on the days you play your sport. SportStretch™ Golf will take approx. 10 min. If you have any questions about your physical condition, please consult your physician before starting any stretching program. The SportStretch™ products should be used as demonstrated in this pocket guide, on the SportStretch™ CD and SportStretch™ web site, and should not be used for any other purpose
Golf Program
1) Up & Over 2) Standing Hip Opener 3) Kneeling Twist 4) Standing Side Lean 5) Rear Arm Release 6) Upper Back Release 7) Chest Opener
1 Up and Over
Our Up and Over stretches this muscle, the piriformis. Which can limit range of motion in your hip and power in your swing.
	Lie on the ground face up, and loop the rope around your foot. Hold the rope with both hands and bring your stretching leg out to the side and away from your body; a few inches from the ground. Straighten your non-working leg on the ground, turning toes slightly inward, then contract your abdominals.
	Keeping your stretching leg very straight, contract your inner thighs, front thighs and abdominals to lift your leg vertically in the air. Transfer both ends of the rope to your inside hand, and extend your opposite arm along the floor at shoulder height. Bring your leg straight down toward the ground until your hip begins to roll up. Hold in this position for 2 seconds. Repeat 5 to 10 times on both legs.
2 Standing Hip Opener
The Standing Hip Opener helps loosen the quadriceps and hip flexor muscles that run along the front of your upper leg, which contribute to your “perfect” swing.
	Stand balanced on one leg holding a support. Loop the rope around the ball of your stretching leg, bending the knee to 90-degrees. Hold the rope in the same hand as your stretching leg. Contract your abdominals so your spine is in a neutral position.
	Maintain spine and leg position, actively contract your buttocks and hamstrings to bring your active heel back behind you. Use the rope to assist stretching. Hold for 2 seconds, then repeat 5 to 10 times on both legs.
3 Kneeling Twist
Our Kneeling Twist is crucial in keeping mid and lower back muscles both supple and strong for stabilizing your spine in twisting and changing directions on the course.
	Kneel with your front knee bent over your ankle, foot flat and back knee on the ground under your hip, lower leg on the ground. Hold the rope in both hands, arms separated wider than shoulder-width, arms straight but not locked. Squeeze shoulder blades down and back.
	Keeping arms wide, chest lifted, use your abdominals and rotate torso in direction of front thigh as far as you can go. Hold for 2 seconds, then repeat 5 times, trying to increase degree of rotation with each rep. When you rotate, stay in position, and lean your torso forward toward the ground without changing arm or leg position. Hold for 2 seconds. Repeat 5 times , on other side.
4 Standing Side Lean
The Standing Side Lean, when done correctly, will stretch your biggest back muscles, your lats, trunk flexors and your rear shoulder. To help prevent post-game stiffness.
	Stand with your feet separated hip width apart, legs straight but not locked. Hold the rope above your head with one hand, thumb pointing down, elbow bent and behind your back with the other hand, thumb pointing up, arm straight. Contract your abdominals so your torso is erect and stable.
	Contract the muscles on the same side as your straight arm, then press downwards with your lower hand, feeling a stretch in your rear shoulder; at the same time, begin to lean sideways. Hold for 2 seconds. Repeat 5-10 times on both sides.
5 Rear Arm Release
Designed to stretch your triceps, our Rear Arm Release will add power to your swing and recoil.
	Stand with your feet separated hip width apart, legs straight but not locked. Hold the rope above your head with one hand, thumb pointing down. Line your top elbow up with your shoulder on the same side, then choke up on the rope with your bottom hand, bending your elbow so the back of your hand lies flat against the small of your back.
	Maintain this position, and contract your biceps to lift your elbow upward toward the ceiling and back. Use the rope to gently ease arm back. Hold for 2 seconds. Repeat 5-10 times on both arms.
6 Upper Back Release
Our Upper Back Release improves the flexibility of your upper back and shoulder rotators, increasing your range of motion and directly help to improve your swing.
	Stand with legs hip width apart, straight not flexed. Bring the rope behind your back. Hold the rope with one hand at top of your opposite shoulder. Choke up on rope with your bottom hand, bending your elbow so that the back of your hand lies flat against the small of your back.
	Contract your chest and front shoulders as you pull downward on the rope. Hold for 2 seconds. Repeat 5 to 10 times on both arms.
7 Chest Opener
Our Chest Opener keeps the chest and front shoulder elongated and flexible, to keep your shoulders and chest lose and limber for full range of motion in your swing.
	Standing legs straight not bent, hold the rope behind you, palms up, arms separated a little wider than shoulder-width apart.
	Squeeze your shoulder blades together, lifting arms up and away from your body Hold for 2 seconds. Repeat 5 to 10 times.