Physical preparation for inactive people or those resuming activity

Duration 30 minutes, no equipment required, to be done 3 times a week.

Warm-up (5 min)

• Marching in place with arm swings (2 min);
• Gentle torso rotations, standing, with hands on hips (1 min);
• Forward and backward arm circles (1 min);
• Standing on your left foot, swing your right leg back and forth, bending your right knee backward (30 sec); repeat with the other leg. If needed, use an inverted golf club as a walking stick for support.

Main exercises (20 min)

[pms-restrict subscription_plans=”4862″]

If you experience discomfort, reduce the number of repetitions or the duration of the exercise and perform only one set. If pain or inflammation develops and persists, consult a kinesiologist or physiotherapist. Always work both sides (both legs or arms, left-handed and right-handed golfer’s stances) to avoid muscle imbalances that can cause problems.

Glute bridge on the floor 2 x 10 repetitions

Leg raises lying on your back, 2 x 10 repetitions

Plank on knees with movement 2 x 20 sec

Trunk rotations, standing, 2 x 10 repetitions

Balance on one leg, with the knee of the other leg at hip height, 2 x 20 seconds on each side

Slow cat-cow stretch (1 min)

Return to calm (5 min)

Gentle stretch for the back, hips and shoulders (3 min)

Slow breathing while lying on your back (2 min)

[/pms-restrict]