Triceps and Shoulders
Take a short iron, and with your left hand on the grip of the club place it against your back with the grip end placed at the back of your neck. With your right hand at the head of the club, pull downwards on the club with your right hand, holding the position for several seconds. This targets the triceps and the shoulders. Reverse the stretch by placing your right hand on the grip and your left hand on the clubhead to warm up your right triceps and shoulder.
Pectorals, Arms and Back
Using a short iron, hold the clubhead in one hand and the grip end in the other. Take the club and reach back as far as is comfortable and hold this position for a few seconds. This will warm up and stretch the pectorals, the muscles in the front of your chest, your shoulders, arms and lower back, allowing you more range of motion in your swing.
Sides and Upper Arms
Using a short iron again, hold the grip in one hand and the clubhead in the other. Reach overhead and stretch from side to side, holding the position for several seconds on each side. This will help warm up your sides and arms and increase flexibility.
For balance, use your left hand and hang on to the side of a golf cart, tree, post or any hard-to-move object. Raise your right leg, bending it back at the knee. Use your right hand to hold the front of your foot and bring the right leg back, holding the position for several seconds. Reverse and warm up the left leg the same way. This exercise will warm up the quadriceps---the large muscles that run down the front of your legs.
With your weight balanced evenly on both feet, stretch the left leg forward, dig your left heel into the ground and point your left toe upwards. Flex your right leg, bending at the knee. Place both hands above your left knee and stretch out the left calf muscle. Hold this position for several seconds. Reverse leg positions to stretch the calf muscles in your right leg, holding this position again for several seconds.