Recovery Workshop

Golfers spend plenty of time working on performance, but recovery is just as important.

Whether you’re playing golf, lifting weights, running, cycling, or simply sitting at a desk all day, your body absorbs stress. Without proper recovery, movement quality declines and performance eventually suffers.

In this session, Mark shares three simple yin yoga recovery stretches designed to help your body reset, recover, and move more freely.

Yin-style stretching focuses on holding positions longer and allowing the body to gradually relax into the movement.

If you’re new to this approach, begin by holding each pose for 45 seconds to 1 minute. As your comfort improves, you can stay in the stretches longer — as long as there’s no pain.

Why Recovery Matters

Many athletes fall into the mindset that more effort always leads to better results.

But without recovery, the body stays fatigued, mobility decreases, and performance starts to stall.

Recovery work helps your body:

• Move more freely.
• Reduce soreness and stiffness.
• Restore mobility.
• Prepare for the next round.

Stretch 1: Wide-Leg Seated Recovery Stretch

Start by taking your legs as wide as comfortably possible.

Sit tall and position your pelvis underneath you. A helpful cue is to slightly move the glutes out of the way so you can sit more upright.

The goal here is posture — not forcing depth.

You can lean against a wall, couch, or bed if needed, as long as you avoid slumping backward.

At first, the quads may feel tight or even shake slightly. That’s normal. Over time, the body begins to soften into the position.

Depending on your body, you may feel this stretch through:

• Groin.
• Quads.
• Hamstrings.
• Outer hips.

Stretch 2: Reclined Butterfly

Bring the soles of your feet together and gently lie back onto the floor.

The main focus is keeping the low back connected to the ground.

Avoid excessive arching by lightly tucking the pelvis underneath and relaxing into the position.

There’s nothing to force here:

• Don’t push the knees downward.
• Don’t add weights.
• Don’t try to force more range of motion.

Simply relax and allow the hips and groin to gradually open over time.

Some light shaking or tension release through the hips is completely normal.

Stretch 3: Legs Up the Wall

This is one of the best recovery positions — especially after long days on your feet.

1. Find an open wall space.
2. Scoot one hip close to the wall.
3. Roll onto your back.
4. Bring your legs straight up the wall.

Try to keep your glutes relatively close to the wall and allow the body to relax fully into the position.

This pose can help:

• Release hamstrings.
• Reduce low-back tension.
• Refresh tired legs.
• Improve recovery after activity.

After a few minutes, you may notice your feet cooling down slightly — that’s normal.

The Key to Yin Yoga

Yin yoga is about less effort, less movement, and more relaxation.

The more you can settle into these poses without forcing them, the more benefit you’ll get from the practice.

Final Thoughts

Adding recovery work into your routine helps your body feel better, move better, and perform better on the golf course.

These simple stretches are an easy way to improve mobility, reduce stiffness, and support long-term movement quality.

Take care of your body during recovery — and it will take care of you when it’s time to play.