Think about what you’re doing right now. Sitting down, browsing another awesome issue of STACK and thinking about going low in this afternoon’s round of golf. According to David Donatucci, director of IMG’s International Performance Institute [Bradenton, Fla.], the majority of your day is spent in this exact position—sitting. And as a golfer, this is a problem, because many important muscles used in the swing are inactive when sitting.

“With so much inactivity, you need to work on lengthening your front side, which includes your quads, hip flexors and chest,” says Donatucci, who trains LPGA star Paula Creamer. “You also need to strengthen and stretch the glutes on your backside, because inactivity there also causes of a lot golf swing problems.”

Here, Donatucci offers a warm-up you can use to get your body ready for the first tee. He recommends doing these stretches at least once a day.

Half-Kneeling Hip Flexor

• Kneeling on right knee, place left foot on ground in front, so that heel is in line with right knee
• Cross arms over chest and place hands on shoulders
• Squeeze glute and push hips forward
• Rotate upper body left; hold for three seconds
• Come back to start position; repeat
• Perform 8 reps left, then 8 right
• Switch legs

Sets/Reps: 3/8
Adaptation: Hold golf club on inside of elbows, behind your back; then place palms on chest
Benefit: Stretches your hip and glute while working stability

Coaching Points: Squeeze the glute of the knee that is down // Push only your hips forward, not your chest // Keep your head in a neutral position and your ears in line with your shoulders // Turn your head with your rotation // Keep the heel of the front leg flat on the ground

T Balance

• Stand on right leg, holding left leg six inches off ground
• Cross arms over chest and place hands on shoulders
• Bend at waist, keeping left leg straight until body is parallel to ground
• Extend arms in front of body, so they are parallel to ground; hold for three seconds
• Pull arms back in; stand up, keeping left leg off ground
• Perform 8 reps; switch legs

Sets/Reps: 3/8
Adaptation: Perform the stretch holding six- to 10-pound med ball
Benefit: Builds stability in your hamstrings and glutes, while you maintain good posture and balance

Coaching Points: Make sure your shoulders stay back and head stays neutral // Keep the free leg straight, and squeeze your glute when in the parallel position // Maintain good posture throughout the exercise

Lateral Line
•    Standing an arm’s length away from wall, place left hand on wall and cross left foot over right
•    Push into wall with hand; and open hips to right
•    Turn palm of right hand toward sky and reach back toward wall with it
•    Keeping left foot flat, roll up onto ball of right foot; hold for 3 seconds
•    Return to start position; repeat
•    Perform 8 reps; switch sides

Sets/Reps: 3/8
Adaptation: Use a pole or drape a towel over a squat rack, then pull yourself up as high as you can with the hand you reach back with.
Benefit: Stretches the outside of your hips, oblique region and lats

Coaching Points: Make sure to open up your chest and pull your shoulder // Keep your head in a neutral position, over your shoulders // Don’t bend your arms; reach as high and as straight as possible // Make sure you roll your foot to get the full effect // Push your hips out as far as possible