Stretching Routine for Long Drives (Before, In-Between, After)
| Exercise | Area | Quick Instruction | B | I | A | Must |
|---|---|---|---|---|---|---|
| Cat/Cow | Spine, back | On all fours, slowly arch spine up, then drop belly and lift chest | ✔ | ✔ | ||
| Child’s Pose | Lower back, hips | Kneel, sit back on heels, stretch arms forward, forehead down | ✔ | ✔ | ✔ | |
| Thread the Needle | Upper back, shoulders | On all fours, slide one arm under chest, rest shoulder and twist | ✔ | ✔ | ||
| Seated Side Stretch | Side body | Sit tall, raise one arm overhead, lean sideways | ✔ | ✔ | ||
| Upper Trap Stretch | Neck, shoulders | Sit/stand, tilt ear toward shoulder, gentle hand assist | ✔ | ✔ | ✔ | |
| Shoulder Rolls | Shoulders | Lift shoulders up, roll back and down in circles | ✔ | ✔ | ✔ | |
| Standing Forward Fold | Hamstrings, spine | Hinge at hips, fold forward, let arms hang | ✔ | ✔ | ✔ | |
| Chin Tucks | Neck | Sit/stand tall, gently pull chin straight back, hold briefly | ✔ | ✔ | ✔ | |
| Seated Glute Stretch | Glutes, hips | Sit, cross ankle over opposite knee, lean forward | ✔ | ✔ | ||
| Downward Dog | Hamstrings, calves | From all fours, lift hips, straighten legs, push heels down | ✔ | ✔ | ||
| Pigeon Pose | Glutes, hips | One leg bent forward, other back, lean over front leg | ✔ | |||
| Knee to Opposite Shoulder | Glutes | Lying, pull bent knee across toward opposite shoulder | ✔ | |||
| Knee to Chest | Lower back | Lying, hug one knee to chest, switch sides | ✔ | |||
| Neck Roll | Neck | Slowly roll head half-circle side to side | ✔ | |||
| Arm Circles | Shoulders | Extend arms, circle small to big, forward/backward | ✔ | ✔ | ||
| Thoracic Extension | Mid back | Sit, hands behind head, gently arch upper back | ✔ | ✔ | ||
| Scapular Squeeze | Mid back | Sit/stand tall, squeeze shoulder blades together | ✔ | ✔ | ||
| Wall Angel | Shoulders, back | Back to wall, arms bent, slowly slide arms up/down | ✔ | |||
| Calf Stretch | Calves, ankles | Step one leg back, press heel down, lean forward | ✔ | ✔ | ✔ | ✔ |
| Ankle Circles | Ankles | Lift foot, rotate slowly in circles both ways | ✔ | |||
| Prayer Stretch | Wrists, forearms | Palms together, lower hands toward waist | ✔ | ✔ | ||
| Reverse Prayer Stretch | Wrists, forearms | Back of hands together, fingers down, press lightly | ✔ | |||
| Low Lunge Stretch | Hip flexors | One knee down, other foot forward, push hips forward | ✔ | ✔ | ||
| Butterfly Stretch | Inner thighs, hips | Sit, soles of feet together, knees out, lean forward | ✔ |