Upper Body Recovery

After focusing on lower-body recovery in the previous session, this routine shifts attention to the upper body.

These stretches are designed to help golfers recover after a round, workout, or even a long day sitting at a desk.

The goal is simple: reduce soreness, improve mobility, and help your body feel fresh and ready for the next day.

A Different Approach to Recovery

These are recovery-focused stretches, not workouts. You’re not trying to push hard or force range of motion.

In fact, these stretches should feel lighter than a typical yoga session — around 45–50% effort.

The goal is to relax into each position and allow the body to gradually release tension.

Stretch 1: Wrist and Forearm Release

Start by placing your hands on the ground with your fingers turned back toward you. Gently lean into the stretch without forcing it.

To deepen the stretch slightly:

• Bend the elbows slightly.
• Lean back gently.
• Keep the palms grounded.

You can also flip the hands over to lightly stretch the backs of the wrists. Keep the movement controlled and gentle.

Stretch 2: Child’s Pose for Shoulder Recovery

Child’s Pose is excellent for releasing tension through the shoulders and upper back.

1. Bring your big toes together.
2. Take the knees wide.
3. Walk your hands forward.
4. Rest your forehead on the ground.

As you settle into the position, focus on allowing the chest to sink toward the floor and the shoulders to relax.

For a slightly deeper stretch, elevate the hands using books or small props while still staying relaxed.

Stretch 3: Thread the Needle

This stretch helps release tension through the shoulders, upper back, and spine — especially after repeated golf swing rotation.

1. Start in a tabletop position.
2. Reach one arm toward the ceiling.
3. Thread that arm underneath the opposite arm.
4. Bring your shoulder and ear toward the floor.

Keep the movement smooth and relaxed. You should feel the stretch settle around the shoulder blade and upper spine.

Repeat on both sides.

Stretch 4: Seated Shoulder Opener

This final stretch helps open the front of the shoulders and chest.

Sit comfortably and place your hands behind you. Slowly walk the hands backward until you feel a gentle stretch.

• Keep the chest lifted.
• Avoid slumping forward.
• Stay relaxed and breathe steadily.

You don’t need extreme depth — just find a comfortable position and allow the stretch to work naturally.

Upper Body Recovery Feels Different

Compared to lower-body recovery work, upper-body stretches can feel slightly less passive and sometimes harder to fully relax into.

You may not hold them as long, but they are still highly effective for recovery and mobility.

The key is always the same:

• Find a comfortable position.
• Relax into the stretch.
• Use your breath.
• Allow the body to recover naturally.

Final Thoughts

Upper-body recovery is essential for staying loose, reducing soreness, and maintaining performance throughout the golf season.

These simple stretches can help you recover faster, move better, and feel more prepared for your next round.

Take your time, stay relaxed, and let your body do the work.