ACROSS CHEST STRETCH
Fully extend Pole Stand up straight with feet shoulder width apart Knees slightly bent Place pole in left hand 2 inches in front of left foot Right hand on hip.

Extend left arm straight Swing arm across body Place right hand plam down on pole Waist high keep hips square Pull back on pole with right hand And flex knees slightly Hold for thitry seconds.
REPEAT FOR OTHER SIDE

ARM STRETCH
Fully extend pole Stand up straight with feet shoulder Width apart and knees slightly flexed Place pole in left hand two inches In front of left foot right hand on hip.

Rotate arm behind you as far as possible Keep shoulders square Force out chest and pull shoulders back Hold for thirty seconds.
REPEAT FOR OTHER SIDE

BACK STRETCH
Lower pole to chest height Place hands on top of pole Stand up straight with feet wider Than shoulders and knees slightly flexed Hold pole at arm's length away with tip on ground.

Push arms away Bend from the waist and place head between arms Slowly go to a sitting position Hold for thirty seconds.

FULL SWING STRETCH
Extend pole 2" over your head Stand up straight with feet shoulder width apart and knees slightly flexed Hold arms out straight in front of you Place bottom of pole where the ball be teed up.

Turn to full back swing position Keep left arm straight Keep right knee inside foot Keep head centered To increase coil and turn, draw bottom of pole close to right foot progressively Hold for thirty seconds.

For maximum stretching drop to a sitting position slowly. You will feel additional back stretching Hold for another thirty seconds.

Swing to finished position Keep right arm straight Belt buckle facing target Right foot up on toe Back straight, stand tall Head faces target Hold for thirty seconds.

NECK STRETCH
Fully extend pole Stand up straight Feet shoulder width apart Place pole on side of right foot in line with shoulder Right arm on hip Grip pole at shoulder height.

Straighten left arm Tilt head to the right Hold for thirty seconds.
REPEAT FOR OTHER SIDE