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The Helicopter (30 Second Exercise)
Take an athletic golf stance with your feet slightly wider than shoulder width and your knees flexed (FIG 1). Extend your arms out to the side at shoulder height, palms facing down. Gently press your shoulder blades together so you maintain an extended arm position (FIG 2). Slowly begin rotating your arms, shoulders and hips from side to side, like a helicopter (FIG 3). Slowly increase the tempo, get into a nice rhythm and feel like you are transferring your weight from side to side.
The goal:
Warm-up your lower back, shoulders and torso, and prepare your body for the rotational forces of the golf swing.
Tips:
Start slowly and work at your own pace, think about making a good shoulder turn in both directions.
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